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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: El Chucko

In the 7 days ending May 5, 2012:

activity # timemileskm+m
  Running3 3:00:14 1.74 2.8
  Orienteering1 1:30:44 4.23(21:28) 6.8(13:21) 27321 /36c58%
  Ultimate frisbee1 45:00
  Cycling1 25:00
  Total3 5:40:58 5.97 9.6 27321 /36c58%

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Saturday May 5, 2012 #

Running warm up/down 25:00 [2]
shoes: La Sportiva Crosslite

15 minutes warmup for the Middle, 10 minutes for the sprint

Orienteering race 1:14:15 [4] **** 4.4 km (16:52 / km) +195m 13:49 / km
spiked:8/18c shoes: La Sportiva Crosslite

West Point Middle. First orienteering meet of the season, pretty terrible race overall. Was rusty navigationally, mentally and physically. ~34 minutes of errors. Most of them originated from minor attack misses that then spiraled out of control. Control 2 was in a pretty tricky spot and I must have been within 20m of it 5 or 6 times and lost 9 minutes. Control 8 I stopped just short of the flag (was hidden around the corner of a cliff base, didn't check my control description closely enough) and ended up wasting 7 minutes looking for it after bailing. Control 13 I must have been standing directly above before finding (was tucked away in a little nook) and I lost 4 minutes. Control 17 I blew because I was trying to beat Serghei L. into the finish line and ended up running near full speed without a plan of attack...ended up losing 7-8 minutes.

1/5 overall satisfaction

Orienteering race 16:29 [5] ** 2.4 km (6:52 / km) +78m 5:54 / km
spiked:13/18c shoes: La Sportiva Crosslite

West Point Sprint. Legs didn't have any kick after running the middle a couple of hours before. Pretty clean but slow race overall, a few little hesitations and poor routes, however the big thing was control 9 where I blew the attack 9 (drifted after getting out of some nasty cutline overgrowth: 30s loss). I thought the obstacle course was pretty neat. Around 65s total time loss.

4/5 satisfaction


Wow, that is pretty cool (and depressing) that I ran exactly 10 minutes faster per kilometer in the sprint relative to the middle.

Thursday May 3, 2012 #

Running 24:00 [2]
shoes: New Balance 790

10 minute warmup, 7 minutes between intervals, 7 minute cooldown

Running intervals 9:14 [5] 2.8 km (3:18 / km)
shoes: New Balance 790

7*400m intervals at the track. Ran really fast on the 3rd one because my supervisor's son's preschool was cheering me on (they were killing time before going swimming)


I should be a couple seconds faster on these (although I think I killed myself on the 3rd interval)

Ultimate frisbee 45:00 [3]
shoes: La Sportiva Crosslite

Good pickup game in lower field

Sunday Apr 29, 2012 #

Cycling 25:00 [2]

Bixi to and from a friends house

Running long 2:02:00 [2]
shoes: nike air pegasus

Long run Mount Royal-Westmount-Mount Royal. Felt alright throughout, not as tired as I have been the last couple of weeks. Not bad last week of training. Other than last weekend I have pretty much been on pace with my training plan this month.

*NOTE: Actually ran this on Monday, but I am switching the date to make my weekly totals more representative

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