Training Log Archive: dhdhIn the 7 days ending Feb 16, 2019:
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Saturday Feb 16, 2019 #
9 AM
Orienteering 33:08 [3] 2.76 km (12:02 / km) +66m 10:44 / km
shoes: VJ O-shoes 10.5
Sprint camp - Cates Park relay
10 AM
Orienteering 23:32 [1] 2.39 km (9:51 / km) +21m 9:26 / km
shoes: VJ O-shoes 10.5
Roche Point Park - working on flow at control and setting up a routine
While on route, look up control number. Once you see the control (or feature):
1) Visually look at your exit direction (as approaching)
2) Refold map (as approaching)
3) Check control number as punching
4) Exit while checking compass to make sure exiting in expected direction.
While on route, look up control number. Once you see the control (or feature):
1) Visually look at your exit direction (as approaching)
2) Refold map (as approaching)
3) Check control number as punching
4) Exit while checking compass to make sure exiting in expected direction.
12 PM
Orienteering 27:49 [3] 3.8 km (7:19 / km) +77m 6:39 / km
shoes: Inov-8
Sprint camp - Capilano university. Could have gone better. Totally lost it on a few controls. Didn't stay in contact with the map. Getting tired
1 PM
Orienteering 32:36 [2] 3.43 km (9:30 / km) +62m 8:43 / km
shoes: Inov-8
Sprint camp - Capilano training - route choice. Really tired
3 PM
Orienteering 45:35 [2] 3.5 km (13:01 / km) +63m 11:56 / km
ahr:154 max:169 shoes: VJ O-shoes 10.5
Sprint camp - Greenwood Park Farsta. Really tired, scale messed me up and didn't stay in contact. Cool park though.
Friday Feb 15, 2019 #
7 PM
Orienteering 46:40 [3] 4.87 km (9:35 / km) +19m 9:24 / km
shoes: Inov-8
Sprint camp - Friday night-O training.
Tuesday Feb 12, 2019 #
4 PM
Running (Snow run) 1:10:32 7.52 km (9:23 / km) +29m 9:12 / km
ahr:143 max:183 shoes: VJ O-shoes 10.5
Good hard packed trails.
Warm and warm down to and from 24 HOL then out and back of
15 s on 15 s off
30 on 30 off
45 on 45 off
60 on 60 off
90 on 90 off
120 on 120 off
90 on 90 off
60 on 60 off
45 on 45 off
30 on 30 off
15 on 15 off
and then the same back.
Knee felt fine! Legs felt tired! Hopefully recover for sprint camp!
Warm and warm down to and from 24 HOL then out and back of
15 s on 15 s off
30 on 30 off
45 on 45 off
60 on 60 off
90 on 90 off
120 on 120 off
90 on 90 off
60 on 60 off
45 on 45 off
30 on 30 off
15 on 15 off
and then the same back.
Knee felt fine! Legs felt tired! Hopefully recover for sprint camp!
Sunday Feb 10, 2019 #
3 PM
Skate ski 1:11:58 12.44 km (5:47 / km) +213m 5:20 / km
ahr:144 max:164 shoes: Fischer RCS skate plus stiff 1
-15, another (?!) low intensity ski
Felt slow (me, the snow, both?).
But elbows still good - maybe I need these easy skis ...
Felt slow (me, the snow, both?).
But elbows still good - maybe I need these easy skis ...