Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bigE

In the 30 days ending Sep 30, 2010:

activity	#	time	miles		km		+m
Cycling	19	11:30:00
Running	13	8:05:00	47.53		76.5
Orienteering	5	4:55:58	21.25	(13:56)	34.2	(8:39)	110
Tai Chi	3	4:10:00
Core	1	20:00
Total	27	29:00:58	68.79		110.7		110

2:45

0:00

» now

Wednesday Sep 29, 2010 #

Running warm up/down 30:00 [1] 4.5 km (6:40 / km)
shoes: Asics Gel-1150

Running intervals 30:00 [2] 6.5 km (4:37 / km)
shoes: Asics Gel-1150

Leg	Pace	Split
Middle	10K	~3:00
Long	10K	4:32
Middle	5K	2:44
Long	5K	3:58
Short	5K	1:33
Middle	10K	2:40
Long	10K	4:17
Short	5K	1:26

Interval Training with the Wednesday crew. Solid training. Impressed that that was 6.5km at a decent pace all said and done.

Short loop ~470m
Middle loop ~710m
Long loop ~1130m

Cycling 30:00 [1]
shoes: Clips

Tuesday Sep 28, 2010 #

Cycling 30:00 [1]
shoes: Clips

Running 32:00 [2] 5.0 km (6:24 / km)
shoes: Asics Gel-1150

Brisk run with Molly.

Monday Sep 27, 2010 #

Cycling 1:35:00 [2]
shoes: Clips

Took the long way to school today.

Tai Chi 1:10:00 [1]

Sunday Sep 26, 2010 #

Running warm up/down 10:00 [1] 1.8 km (5:33 / km)
shoes: La Sportiva Crosslite

Orienteering long 58:59 [3] ** 8.9 km (6:38 / km)
shoes: La Sportiva Crosslite

Fast and fun orienteering event. Put together a pretty clean race. A few hooks coming into control but that was about it. Handled the bingo controls brilliantly this time. Much better then Saturday. Results

Saturday Sep 25, 2010 #

Event: Turkey Trot 2010

Running warm up/down 35:00 [1] 5.0 km (7:00 / km)
shoes: La Sportiva Crosslite

15 min warmup for Middle
10 up, 10 min down for Sprint

Orienteering (Middle) 38:00 [3] ** 3.4 km (11:11 / km)
shoes: La Sportiva Crosslite

Lost 6 minutes on #13. Got caught by the map. ~10min of errors in total.

Orienteering (Sprint) 14:24 [3] *** 1.9 km (7:35 / km)
shoes: La Sportiva Crosslite

Better part of the map, better course, better race. 60 seconds lost. Bad route choice to #1. Didn't think my route was bad to #7 but Robbie gained 20 seconds on me by going left. Finaly bad exit out of control #7 lead into 20 seconds lost to #8. Results

Overall, much better then this morning. Looking forward to Forest Sprint at GLOF.

Friday Sep 24, 2010 #

Orienteering 1:25:00 [1] ** 8.5 km (10:00 / km)
shoes: La Sportiva Crosslite

Nice course. Leaving lot's in the tank for the weekend. Thanks to the organizers for this one! Great way to warm up for the Fall season.

Thursday Sep 23, 2010 #

Cycling 30:00 [1]

Running warm up/down 10:00 [1] 1.6 km (6:15 / km)
shoes: Asics Gel-1150

Short run to warm up for stretching.

Wednesday Sep 22, 2010 #

Cycling 30:00 [1]

Running warm up/down 25:00 [1] 3.5 km (7:09 / km)

Distance is a very rough approximation

Running intervals 40:00 [3] 5.6 km (7:09 / km)
shoes: Asics Gel-1150

See R Anderson's log for details. No time now.

C • lol you're such a lazy bum!... 3

Tuesday Sep 21, 2010 #

Cycling 30:00 [1]

Running 30:00 [1] 5.0 km (6:00 / km)
shoes: Asics Gel-1150

Easy run. Nice in the Arboretum.

C • Kanata 2

Monday Sep 20, 2010 #

Cycling 30:00 [1]

Tai Chi 1:30:00 [1]

Sunday Sep 19, 2010 #

Event: Cité des Jeunes B-meet

Running warm up/down 20:00 [1] 3.8 km (5:16 / km)
shoes: La Sportiva Crosslite

Orienteering 54:22 [3] *** 5.5 km (9:53 / km) +110m 8:59 / km
shoes: La Sportiva Crosslite

Great Course by Rich! Felt strong and fast. A few mistakes that I made usually because I wasn't aggressive enough in my route choices. Looking to do some damage this Fall.

Long Advanced - Splits