Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: boyle

In the 7 days ending Sep 9, 2007:

activity

time

miles

orienteering

4:41:46

12.38

(22:45)

19.93

(14:08)

139

54c

basic

2:27:00

Running

46:22

4.69

(9:53)

7.55

(6:08)

Total

7:55:08

17.08

27.48

151

54c

averages - sleep:6.5 rhr:51

2:46

0:00

» now

Sunday Sep 9, 2007 #

Event: OOC Cedarview West

Running warm up/down 7:00 [3] 1.17 km (6:00 / km)
(injured) shoes: adidas Response Trail XII 0199

On my way to the O meet, I cheered on the guys racing 5k in Gloucester. Corey PBed at 18:56. Kevin couldn't race after banging knee in paintball tournament Saturday. Apparently, we're all running Terry Fox next Sunday.

orienteering race (Cedarview West) 1:12:04 [4] *** 6.52 km (11:03 / km) +13m 10:57 / km
14c slept:7.0 shoes: adidas Response Trail XII 0199

Apparently, no one from the Ottawa area is headed down to Connecticut in two weeks. I would have asked Gord Hunter but didn't see him at the meet.

This is one of my favourite maps. I was running second place in the race at controls 5 and 6. My average paced picked up with each control.
80.3%
3/16

C • too bad 3

basic 16:00 [1]
rhr:58

squats & glutes plus an additional 60 minutes of stretches

127/67 58

Long advanced - Splits

Saturday Sep 8, 2007 #

basic 19:00 [1]

squats & glutes plus 41 minutes stretching

I had hoped to run this morning but the knee pain through the night convinced me to rest up for tomorrow. Hey, I ran three days consecutive.

Friday Sep 7, 2007 #

basic 18:00 [1]
(injured)

Signs of improved strength: I am doing the same number of sets and reps of squats and glutes work yet I'm taking much shorter rests between sets.

orienteering (Greens Creek Jun 2003) 32:38 [3] *** 3.21 km (10:10 / km)
10c shoes: adidas Response Trail XII 0040

I only did first 10 controls. By 20 minutes before sunset it was already too dark for orienteering.

humidex 36

33 min stretches

Thursday Sep 6, 2007 #

Running 5:30 [3] 0.55 mi (9:57 / mi)
shoes: adidas Response Trail XII 0867

How hard can it be to hold your leg still for five minutes? I found the experience very difficult. Anxiety and/or caffeine, my muscles continued to twitch through the whole MRI. The technician had me redo the five-minute imaging and the second take was worse than the first. I wouldn't be surprised to learn that my images are useless. There must be a better way.

orienteering (Kanata Aug 2005) 23:05 [3] *** 2.35 km (9:49 / km) +15m 9:31 / km
10c slept:4.5 (injured) shoes: adidas Response Trail XII 0867

humidex 30

orienteering (Kanata Aug 2005) 21:12 [3] *** 2.35 km (9:01 / km) +15m 8:45 / km
10c shoes: adidas Response Trail XII 0867

This was my fastest recorded leg 7, 1:21.

basic 21:00 [1]

glutes & squats plus 30 minutes of stretches

Wednesday Sep 5, 2007 #

Running 29:52 [3] 3.0 mi (9:57 / mi) +12m 9:50 / mi
rhr:43 (injured) shoes: adidas Response Trail XII 0040

When's the last time I got passed by a jogger???

131/76 hr43

basic 20:00 [1]

The nag got himself an MRI at the hospital at 03h00 tonight.

squats & glutes

Tuesday Sep 4, 2007 #

basic 23:00 [1]
slept:8.0 (injured)

Hi Mom!

I did my physiotherapy homework: squats & glutes exercises plus 30 minutes of ITB and quad stretches.

walk w/ myr 2.8k

Monday Sep 3, 2007 #

Running warm up/down 4:00 [3] 0.67 km (6:00 / km)
(injured) shoes: adidas Response Trail XII 0199

orienteering race 2:12:47 [3] *** 5.5 km (24:09 / km) +96m 22:12 / km
10c slept:6.5 shoes: adidas Response Trail XII 0199

LGOC Lac Bourgeois
DNF

I ran fine through 8 (spiked that one). I then spent nearly an hour seeking 9, gave up, and finished map so that I could make it to the final AAA baseball game ever to be held in Canada. Lynx lost 5-8.

The last two controls and first eight were done at 19:59/k pace. The issue was not fitness but rather navigation (or control placement).

basic 30:00 [1]

squats & glutes plus 15 minutes of stretches

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