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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bigE

In the 31 days ending Aug 31, 2012:

activity # timemileskm+m
  Running9 7:55:00 45.98(10:20) 74.0(6:25) 300
  Cycling2 2:16:00 40.39(3:22) 65.0(2:06)
  Orienteering1 52:28 4.72(11:07) 7.6(6:54) 180
  Total11 11:03:28 91.09(7:17) 146.6(4:32) 480

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Wednesday Aug 29, 2012 #

Running intervals 1:00:00 intensity: (20:00 @1) + (20:00 @2) + (20:00 @3) * 8.5 km (7:04 / km)
shoes: Asics Gel 1170

Fun workout by Francis with special guest laBaguette!

Monday Aug 27, 2012 #

Running tempo 45:00 intensity: (10:00 @2) + (35:00 @3) 8.0 km (5:38 / km)
shoes: Asics Gel 1170

Spent the first twenty minutes running around the Boy Scout Camp. Nothing fancy. Then ran out to the highway reasonably hard.

Saturday Aug 25, 2012 #

Running tempo 50:00 intensity: (10:00 @1) + (40:00 @3) 11.5 km (4:21 / km)
shoes: Asics Gel 1170

Mostly flat over highways in No-where Ontario.

Wednesday Aug 22, 2012 #

Running intervals 1:10:00 intensity: (30:00 @1) + (20:00 @2) + (20:00 @3) 10.0 km (7:00 / km)
shoes: Asics Gel 1160

Wednesday night training with the crew. Feels good to be back and running fast again.

Going to buy some new shoes. About to hit 500 miles with these ones.

Sunday Aug 19, 2012 #


COC Long - Course 10 - Splits

Saturday Aug 18, 2012 #


COC Middle - Course 10 - Splits

Sunday Aug 12, 2012 #


Western Canadians - Long: Course 10 - Splits

Saturday Aug 11, 2012 #

Event: Canadian Champs
 

Running warm up/down 30:00 intensity: (20:00 @1) + (10:00 @2) ** 3.5 km (8:34 / km)
shoes: Inov-8 Oroc

Orienteering (Middle) 34:36 intensity: (10:00 @2) + (24:36 @3) *** 4.7 km (7:22 / km) +165m 6:16 / km
shoes: Inov-8 Oroc

Farely simple Middle. Fun race but felt kind of weak. Still recovering from Thursday night editing session. Focused on running as accurately as possible. Maybe a minute of error. Got lucky and everyone else had more trouble then I did. Finished ~2 minutes in front.

Orienteering (Sprint) 17:52 [3] *** 2.9 km (6:10 / km) +15m 6:00 / km
shoes: Inov-8 X Talons

Tricky sprint. Mostly trail running but very fast paced. Sprinting technique felt a bit rusty in spots. Maybe a minute lost if you add up all the little things. Generally happy with my run.

Western Canadians, Middle: Course 10 - Splits

Wednesday Aug 8, 2012 #

Running intervals (Hills) 50:00 intensity: (20:00 @2) + (30:00 @3) 8.0 km (6:15 / km) +200m 5:33 / km
shoes: Inov-8 X Talons

Intervals on Carlington. Tough workout but body held up well. Realized legs are tight probably from the long bike ride a few days ago. Stretching things out.

Tuesday Aug 7, 2012 #

Running 1:10:00 [1] 10.5 km (6:40 / km)
shoes: Asics Gel 1160

Monday Aug 6, 2012 #

Cycling 1:46:00 [2] 54.0 km (1:58 / km)
shoes: Clips

From Athens to Brockville

Saturday Aug 4, 2012 #

Running 40:00 [2] 5.0 km (8:00 / km) +100m 7:16 / km
shoes: Inov-8 X Talons

Friday Aug 3, 2012 #

Cycling 30:00 [2] 11.0 km (2:44 / km)
shoes: Clips

Wednesday Aug 1, 2012 #

Running intervals 1:00:00 intensity: (15:00 @1) + (25:00 @2) + (20:00 @3) 9.0 km (6:40 / km)
shoes: Asics Gel 1160

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