Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: rastridge

In the 7 days ending Mar 26, 2023:

activity	#	time	miles		km		+m
Orienteering - Sprint	9	3:18:33	22.05	(9:00)	35.48	(5:36)	294	227 /	245c	92%
Running	5	1:47:21	11.35	(9:28)	18.26	(5:53)	45
Biking	10	1:40:00	18.64	(11.2/h)	30.0	(18.0/h)
Swimming	1	1:00:00
Stretching	4	55:00
Total	25	8:40:54	52.03		83.74		339	227 /	245c	92%
[1-5]	21	7:45:54

2:27

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Sunday Mar 26, 2023 #

9 AM

Running warm up/down 16:47 [2] 3.18 km (5:17 / km) +19m 5:07 / km

warm up jog--from esb to north parkade through nest and back twice

Orienteering - Sprint race 17:10 [4] *** 3.77 km (4:33 / km) +34m 4:21 / km
spiked:23/23c shoes: Saucony Endorphin Speed 2

ubc head to head race

11 AM

Running warm up/down 5:07 [2] 0.87 km (5:53 / km)

quick warm up jog from nest to north parkade and back

Orienteering - Sprint race 15:41 [4] *** 3.28 km (4:47 / km) +30m 4:34 / km
spiked:15/16c shoes: Saucony Endorphin Speed 2

ubc set up race

12 PM

Stretching warm up/down 15:00 [0]

trying to nurse legs back to life for one last race

1 PM

Orienteering - Sprint race 16:26 [4] *** 3.43 km (4:47 / km) +34m 4:34 / km
spiked:18/20c shoes: Saucony Endorphin Speed 2

ubc chase start race

10 PM

Stretching warm up/down 10:00 [0]

gonna need a few days to recover from this weekend :)

UBC Setup - Elite Female - Splits

UBC Chase - Elite Female - Splits

Saturday Mar 25, 2023 #

9 AM

Running warm up/down 18:00 [2] 3.3 km (5:27 / km) +26m 5:15 / km
shoes: Asics Gel Kayano 28

warm up jog around queen elizabeth park

Orienteering - Sprint race 21:22 [3] *** 3.72 km (5:45 / km) +86m 5:09 / km
spiked:18/20c shoes: Asics Gel Kayano 28

sprint camp :) si race 1: queen elizabeth park
- in depth analysis to follow

10 AM

Orienteering - Sprint intervals 2:29 [3] *** 0.54 km (4:36 / km)
spiked:3/4c shoes: Asics Gel Kayano 28

sprint o-tervals at qe park--interval 1

Orienteering - Sprint intervals 3:41 [3] *** 0.66 km (5:35 / km)
spiked:4/5c shoes: Asics Gel Kayano 28

o-tervals at qe park--interval 2

Orienteering - Sprint intervals 4:03 [3] *** 0.72 km (5:37 / km)
spiked:8/8c shoes: Asics Gel Kayano 28

qe park sprint o-tervals interval 3

Orienteering - Sprint intervals 2:19 [3] *** 0.49 km (4:44 / km)
spiked:6/6c shoes: Asics Gel Kayano 28

qe park sprint interval 4

Orienteering - Sprint intervals 3:29 [3] *** 0.52 km (6:42 / km)
spiked:4/5c shoes: Asics Gel Kayano 28

qe park sprint o-terval 5

Orienteering - Sprint 2:17 [3] *** 0.43 km (5:19 / km)
spiked:7/7c shoes: Asics Gel Kayano 28

qe park sprint o-terval 6

11 AM

Stretching warm up/down 15:00 [0]

12 PM

Orienteering - Sprint 6:37 [3] *** 1.23 km (5:23 / km) +9m 5:11 / km
spiked:13/15c shoes: Asics Gel Kayano 28

memorial park west 2 person relay leg 1

Orienteering - Sprint 7:07 [3] *** 1.23 km (5:47 / km) +7m 5:38 / km
spiked:16/17c shoes: Asics Gel Kayano 28

memorial park west 2 person relay leg 3

2 PM

Orienteering - Sprint race 18:18 [3] *** 3.05 km (6:00 / km) +51m 5:32 / km
spiked:21/23c shoes: Inov8 TrailTalon 235

jericho beach park farsta

Orienteering - Sprint 28:08 [2] *** 3.51 km (8:01 / km) +6m 7:57 / km
spiked:16/16c shoes: Inov8 TrailTalon 235

jericho beach park training run--walked first few controls with little kid and his parents, then easy cool down jogged the rest of the course

8 PM

Stretching warm up/down 15:00 [0]

QE Park - Elite Female - Splits

Jericho Farsta - Elite Female - Splits

Friday Mar 24, 2023 #

Event: GVOC Sprint Camp 2023

8 AM

Biking 10:00 [1] 3.0 km (18.0 kph)

1 PM

Biking 10:00 [1] 3.0 km (18.0 kph)

6 PM

Orienteering - Sprint 19:22 [3] *** 3.58 km (5:25 / km) +37m 5:09 / km
spiked:14/15c shoes: Asics Gel Kayano 28

sprint camp friday training

Thursday Mar 23, 2023 #

Note
(rest day)

11 AM

Biking 10:00 [1] 3.0 km (18.0 kph)

5 PM

Biking 10:00 [1] 3.0 km (18.0 kph)

7 PM

Swimming 1:00:00 [2]

time trials :)
- 4x50 fr relay, 100 fr (1:09), 100 im (1:22), 4x50 im relay (fly leg: 36.9)
- this has got to be the most effort i've put into swimming since november (the previous time trial) and somehow despite swimming a grand total of 9 times since january i managed to be only 4s off my pb on 100 fr, and almost on my best time for the 100 im (doesn't matter that this pb is 4 years old according to swimming canada) and 50 fly split :)

Wednesday Mar 22, 2023 #

Note

so was going to do 50min easy run today but then someone sent me a sprint intervals training at ubc and obviously i’m going to do that over a run
- yes it was high intensity but didn’t want to kill my legs so focus was on flow and good routes

8 AM

Running warm up/down 9:43 [2] 1.79 km (5:26 / km)
shoes: Asics Gel Kayano 28

run to health sciences parkade

Orienteering - Sprint warm up/down 11:15 [3] ** 2.02 km (5:34 / km)
spiked:14/15c shoes: Asics Gel Kayano 28

warm up course (from health sciences parkade across wesbrook mall to acadia residences)
- one control had mistake but just because access was actually blocked

Orienteering - Sprint intervals 3:07 [4] *** 0.56 km (5:34 / km)
spiked:6/6c shoes: Asics Gel Kayano 28

first sprint o-terval
- went very well—nailed all controls and managed to do the extra exercise of planning ‘dashed’ leg before finishing course

Orienteering - Sprint intervals 4:02 [4] *** 0.76 km (5:18 / km)
spiked:4/5c shoes: Asics Gel Kayano 28

second sprint interval
- no mistakes, just a small route choice error on the long leg (right was slightly shorter than left)

Orienteering - Sprint intervals 6:36 [4] *** 1.06 km (6:14 / km)
spiked:8/10c shoes: Asics Gel Kayano 28

third sprint o-terval
- small bearing bobble on control 2, same mistake on control 3
- successfully planned the two dashed line legs by the end of the interval

Orienteering - Sprint intervals 5:04 [4] *** 0.92 km (5:30 / km)
spiked:9/9c shoes: Asics Gel Kayano 28

last interval
- successfully planned extra leg and didn’t make any mistakes; also very happy with route choices

Running warm up/down 6:37 [3] 1.3 km (5:05 / km)
shoes: Asics Gel Kayano 28

run back from agronomy and wesbrook mall

11 AM

Biking 10:00 [1] 3.0 km (18.0 kph)

2 PM

Biking 10:00 [1] 3.0 km (18.0 kph)

Tuesday Mar 21, 2023 #

11 AM

Biking 10:00 [1] 3.0 km (18.0 kph)

4 PM

Biking 10:00 [1] 3.0 km (18.0 kph)

5 PM

Running warm up/down 19:15 [3] 3.4 km (5:40 / km)
shoes: Asics Gel Kayano 28

warm up jog short pacific spirit park loop

Running intervals 10:15 [4] 1.2 km (8:32 / km)
shoes: Asics Gel Kayano 28

3x300m @ 800m effort, 2:30 rest (walk 100m from finish to 1500m start line)
- was absolutely nowhere near my 800m pace...

1: 54.1
2: 56.2
3: 55.0

- 2:22 800m is 53.3 300m; got close on the first one but that was about it
- felt like I was running really hard, but honestly I just seem to have a lot of trouble with sprinting :)
- was good though to get a high intensity (if short) and fast set in

Running intervals 9:45 [4] 1.2 km (8:07 / km)
shoes: Asics Gel Kayano 28

4x150m strides, no timed rest just walk back (only used one side of track because of wind, rest was approx. 2min)
- these were a bit better when it comes to feeling good--I think the 300s and the first 2 of these kind of woke up my legs to running fast
- intensity was honestly not much higher than the 300s, but result was faster and actually under 800m pace

1: 26.6
2: 26.6
3: 25.8
4: 25.7

average: 26.2 (2:19.6 800m pace)

Running warm up/down 11:52 [2] 2.02 km (5:52 / km)
shoes: Asics Gel Kayano 28

usual cool down jog through thunderbird park down east mall

Monday Mar 20, 2023 #

Note
(rest day)

this week is a down week at 70% volume—perfect for the lead up into sprint camp :)
- monday: off, tuesday: workout, wednesday: 50min easy run, thursday: off

11 AM

Biking 10:00 [1] 3.0 km (18.0 kph)

1 PM

Biking 10:00 [3] 3.0 km (18.0 kph)

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