Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bigE

In the 30 days ending Nov 30, 2010:

activity	#	time	miles		km		+m
Running	13	11:18:49	72.82	(9:19)	117.19	(5:48)	250
Orienteering	4	9:08:32	42.38	(12:57)	68.2	(8:03)	685
Cycling	15	7:15:00
Tai Chi	2	3:00:00
Water Running	2	1:50:00
Strength	1	10:00
Total	27	32:42:21	115.2		185.39		935

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Tuesday Nov 30, 2010 #

Water Running 50:00 [1]

Laps at Carleton with Jeff.

Monday Nov 29, 2010 #

Cycling 30:00 [1]

User Interphase Group Presentation today. Haven't been that nervous for a while.

Sunday Nov 28, 2010 #

Orienteering long (Line-O) 1:15:00 [2] ** 11.0 km (6:49 / km)
shoes: Integrators

Great Line-O by Robbie in fantastic conditions. Using my integrators made snow and ice a minor obstacle. The snow actually made it easier to run over the rocky terrain. It was also really nice to have so many folks attend the training! Gave the training a real club event energy.

Saturday Nov 27, 2010 #

Running 30:00 [1] 5.6 km (5:21 / km)
shoes: Asics Gel-1150

Started running to school again to get my miles up. Not the greatest trainings but it gets the job done.

Running 29:00 [2] 5.6 km (5:11 / km)
shoes: Asics Gel-1150

Getting home as quickly as I could. Freezing.

Friday Nov 26, 2010 #

Running 29:00 [1] 5.6 km (5:11 / km)
shoes: Asics Gel-1150

First winter run in the snow! With the sun setting over the farm and each individual blade of grass crystalized in ice after the freezing rain reflecting the light, it was quite nice.

Running 28:00 [2] 5.6 km (5:00 / km)
shoes: Asics Gel-1150

Cold.

Thursday Nov 25, 2010 #

Cycling 30:00 [1]

Water Running 1:00:00 [2]

Felt great during training with Jeff and Francis, but should have eaten lunch right afterwords... eyes are getting droopy.

Wednesday Nov 24, 2010 #

Cycling 30:00 [1]

Running warm up/down 40:00 [1] 5.3 km (7:33 / km)
shoes: Asics Gel-1150

Running intervals 30:00 [3] 6.66 km (4:30 / km)
shoes: Asics Gel-1150

Tuesday Nov 23, 2010 #

Cycling 30:00 [1]

Monday Nov 22, 2010 #

Cycling 30:00 [1]

Sunday Nov 21, 2010 #

Orienteering long (Line-O) 1:10:00 [1] 11.0 km (6:22 / km)
shoes: Asics Gel-1150

Friday Nov 19, 2010 #

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

Running tempo 30:27 [3] 5.93 km (5:08 / km) +250m 4:14 / km
shoes: Asics Gel-1150

Lap	(Km)	Time	Route
1	0.96	4:47	gully
2	1.04	5:17	fence
3	0.97	5:01	gully
4	1.01	5:09	fence
5	0.96	4:57	gully
6	0.99	5:15	fence

Robbie stopped by for a couple rounds on Carlington. Good training. I hadn't really planned to do a serious work out today so this was great.

Legs felt ok during the training too. I'm confident I'll be back to 100% strength, just in time for Sundays long run. The last month has held some wicked trainings and races. I'm looking forward to a more regular schedule into the winter.

Table data stolen from R Anderson's log.

Thursday Nov 18, 2010 #

Cycling 30:00 [1]

Wednesday Nov 17, 2010 #

Running warm up/down 25:00 [1] 5.0 km (5:00 / km)
shoes: Asics Gel-1150

C • you can add another 600 m E... 2

Running tempo 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics Gel-1150

5 X 1200

Strength 10:00 [3]

Strength between 1200's.

Tuesday Nov 16, 2010 #

Cycling 30:00 [1]

Monday Nov 15, 2010 #

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

Recovery run, just what the coach ordered.

Sunday Nov 14, 2010 #

Event: Salomon Dontgetlost.ca Raid the Hammer

Orienteering 3:48:32 [3] *** 30.0 km (7:37 / km)
shoes: Asics Gel-1150

New PB for Raid the Hammer and a near successful attempt at taking the Foreigners out. Of course, they weren't going down without fighting to the very end. This year it came dangerously close to a sprint finish as our two teams were practically neck and neck with only 20 minutes of running left! In a series of unfortunate decisions, valiantly attempting to catch back up to the foreigners a second time, our team forgot about CP21 and had to turn back loosing 4 critical minutes. In the end, the best team won, but it was close. So close.

There is something about Raid the Hammer... everybody get's home with a big story to tell and a bit more swagger in their step.

WinsplitsAnd of course, the folks from GHO, as always, delivered a stellar event.

Saturday Nov 13, 2010 #

Running 20:00 [1] 4.0 km (5:00 / km)
shoes: Asics Gel-1150

Easy run with Robbie and Jeff exploring TO.

Thursday Nov 11, 2010 #

Cycling 30:00 [1]

Wednesday Nov 10, 2010 #

Cycling 30:00 [1]

Running warm up/down 45:00 [1] 4.4 km (10:14 / km)

Running intervals 30:00 [3] 6.2 km (4:50 / km)

Legs were still pretty shot from Sunday :(

A good nights sleep tonight will go along way.

Tuesday Nov 9, 2010 #

Cycling 30:00 [1]

Feeling better today. Will be 100% just in time for intensity with the boys* tomorrow.

*and Molly

Monday Nov 8, 2010 #

Tai Chi 1:30:00 [1]

Was amazed how uncoordinated I felt after yesterdays run. Body took a serious hit. More careful nutrition during the training I think would have gone a long way. Neither Robbie nor I had been expecting to be out for so long so we were a little short on supplies.

Cycling 30:00 [1]

Sunday Nov 7, 2010 #

Event: Britannia Park Vampire-O

Orienteering long (Line-O) 2:55:00 [1] *** 16.2 km (10:48 / km) +685m 8:55 / km
shoes: La Sportiva Crosslite

Ultra long line-O with Robbie. Was a really fun first training as a 21 year old.

Maps like La Pêche, that are so remote, you really feel something special traversing the woods. If you haven't already, check out Robbie's log for the map.

C • So remote 3

Running (Vampire-O) 30:00 [2] 5.0 km (6:00 / km)
shoes: Asics Gel-1150

Annual Ottawa OC Vampire-O, as though the line-O wasn't enough today. Still had enough left in the legs to out-sprint a few vampires. Found The Chain of Garlic (a large iron chain about two meters long) early on. I was surprised how much the thing slowed me down. Repelled at least 7 or 8 vampires but I was too slow to beat Jeff who somehow never met a vampire and managed to get all the controls and not bogged down by an immunity.

Friday Nov 5, 2010 #

Running 1:05:00 [1] 8.5 km (7:39 / km)
shoes: Asics Gel-1150

Easy jogging around with Robbie.

Running tempo 19:22 [3] 4.4 km (4:24 / km)
shoes: Asics Gel-1150

Split
9:16
9:56

2 X 2.2km test loop through Pihney forest. Just the kind of training I've been looking for. Really good.

Was only 14 seconds behind Robbie after first loop but then lost him on the second. Legs still a bit sore from Wednesday.