Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bigE

In the 30 days ending Jun 30, 2012:

activity	#	time	miles		km		+m
Orienteering	14	14:45:50	62.2	(14:15)	100.1	(8:51)
Running	17	10:32:37	67.79	(9:20)	109.1	(5:48)	50
Core	3	45:00
Total	21	26:03:27	129.99		209.2		50

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Saturday Jun 30, 2012 #

Orienteering intervals (O-Tervals) 57:00 **** 7.0 km (8:09 / km)
shoes: Inov-8 Oroc

This session went really well. No misses. About seven intervals of varying lengths on Skatas. Was running them solo so probably a bit slower but good flow.

Running warm up/down 10:00 [2] ** 2.0 km (5:00 / km)
shoes: Inov-8 Oroc

Core 15:00 [3]

Thursday Jun 28, 2012 #

Orienteering 1:10:00 **** 8.5 km (8:14 / km)
shoes: Inov-8 Oroc

The details on R Anderson's log.

Wednesday Jun 27, 2012 #

Orienteering 1:00:00 **** 6.0 km (10:00 / km)
shoes: Inov-8 Oroc

Easy 1:15 000 with Robbie and Ola. Took it very easy. Super fun and relevant for O-Ringen. Really looking forward to that week.

Tuesday Jun 26, 2012 #

Running warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: Asics Gel 1160

Orienteering (Middle) 35:00 [3] **** 4.0 km (8:45 / km)
shoes: Inov-8 Oroc

Orienteering warm up/down 18:00 [2] **** 2.0 km (9:00 / km)
shoes: Inov-8 Oroc

Sunday Jun 24, 2012 #

Running warm up/down 35:00 [2] 7.0 km (5:00 / km)
shoes: Inov-8 Oroc

Orienteering 1:20:00 *** 9.0 km (8:53 / km)
shoes: Inov-8 Oroc

Longish training on 1:15000. Ready for rest day tomorrow.

C • That's a heavy week of trai... 3

Saturday Jun 23, 2012 #

Running warm up/down 45:00 [2] 8.8 km (5:07 / km)
shoes: Asics Gel 1160

Running intervals 22:00 [3] 4.0 km (5:30 / km)
shoes: Asics Gel 1160

10 X 400m 1rec with Robbie. Tough but good. For Francis: Times started at 73 sec then slowed to 78 for second half. Final 400 ran 71. Intensity was comfortably hard.

C • Thanks for the update Eric.... 3

Core 15:00 [3]

Friday Jun 22, 2012 #

Orienteering 45:00 *** 5.7 km (7:54 / km)
shoes: Inov-8 Oroc

Running warm up/down 25:00 [1] 4.5 km (5:33 / km)
shoes: Inov-8 Oroc

Thursday Jun 21, 2012 #

Running warm up/down 35:00 ** 7.0 km (5:00 / km)
shoes: Asics Gel 1160

Orienteering (Middle) 42:00 [3] **** 4.0 km (10:30 / km)
shoes: Inov-8 Oroc

Wednesday Jun 20, 2012 #

Orienteering 1:10:00 *** 9.5 km (7:22 / km)
shoes: Inov-8 Oroc

Casual Orienteering with Robbie around the GMOK clubhouse.

Tuesday Jun 19, 2012 #

Running intervals 50:00 [3] 10.0 km (5:00 / km) +50m 4:53 / km
shoes: Asics Gel 1160

Intervals with GMOK. Intimidating at first, I was the smallest guy there... Once we actually started the speed work though the Wednesday nights kicked in and I managed to hold my own. :-)

8 X 3min 1rec

Running warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: Asics Gel 1160

Saturday Jun 16, 2012 #

Orienteering 30:00 [2] *** 4.0 km (7:30 / km)
shoes: Inov-8 Oroc

March highlands training by Stefan. Added a little loop at the end.

Running warm up/down 8:00 [1] 1.0 km (8:00 / km)
shoes: Inov-8 Oroc

Tuesday Jun 12, 2012 #

Event: McCarthy Woods: Summer Solstice 2

6 PM

Running 5:00 [1] 0.8 km (6:15 / km)
shoes: Inov-8 Oroc

Orienteering 36:00 [3] ** 7.8 km (4:37 / km)
shoes: Inov-8 Oroc

Monday Jun 11, 2012 #

3 PM

Running 30:00 [1] * 6.0 km (5:00 / km)
shoes: Inov-8 Oroc

Orienteering 3:30:00 [1] *** 15.0 km (14:00 / km)
shoes: Inov-8 Oroc

Exploratory mission into the deap Gatineau. Some interesting terrain and also some not so interesting.

Sunday Jun 10, 2012 #

5 PM

Running race 10:37 [3] 3.0 km (3:32 / km)
shoes: Asics Hyperspeed 4

Jogged out of the front door and suddenly felt like doing a spontaneous 3km time trial. Ran it with a friend pacing me on a bike around an outdoor track. He had the watch and kept me on pace. Wanted to run sub 10:30. I felt very relaxed but probably too relaxed for a proper time trial. Didn't feel any adrenaline boosts. Last time I tried a 3km race I was overtired and immediately hit the ceiling. This one was much more enjoyable. Still had to dig deap the last couple laps. Wish I had my HR.

C • Great speed 2

Running warm up/down 30:00 [2] 7.0 km (4:17 / km)
shoes: Asics Hyperspeed 4

Orienteering 53:00 [3] ** 7.5 km (7:04 / km)
shoes: Inov-8 Oroc

Monday Jun 4, 2012 #

Orienteering 49:50 [3] ** 6.1 km (8:10 / km)
shoes: Inov-8 Oroc

Ran the Long Advanced from yesterday. Can't say it was much of an orienteering session for me but enjoyed the run and the woods. Weather turned out nice too!

Running warm up/down 45:00 [1] * 5.5 km (8:11 / km)
shoes: Inov-8 Oroc

C • Congrats 2