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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bigE

In the 31 days ending Oct 31, 2012:

activity # timemileskm+m
  Cycling18 15:45:00 251.9(3:45) 405.4(2:20)
  Orienteering8 14:55:22 65.93(13:35) 106.1(8:26) 160
  Running9 4:55:00 25.04 40.3
  Core1 12:00
  Total25 35:47:22 342.87 551.8 160

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Wednesday Oct 31, 2012 #

Cycling 45:00 [1] 18.0 km (2:30 / km)
shoes: Clips

Tuesday Oct 30, 2012 #

Cycling 50:00 [1] 20.0 km (2:30 / km)
shoes: Clips

Monday Oct 29, 2012 #

Cycling 45:00 [1] 18.0 km (2:30 / km)
shoes: Clips

Saturday Oct 27, 2012 #

Orienteering (Rogaine) 8:00:00 intensity: (4:00:00 @1) + (3:30:00 @2) + (30:00 @3) *** 52.5 km (9:09 / km)

The family honour was upheld, but not without much suffering... That last hour is always hell on Earth. A new story for the celebrated Kemp Clan Christmas Dinner for sure.
C • i can't wait to hear it!!!! 1

Friday Oct 26, 2012 #

Cycling 55:00 intensity: (25:00 @1) + (30:00 @2) 21.3 km (2:35 / km)
shoes: Clips

Thursday Oct 25, 2012 #

Cycling 1:10:00 intensity: (35:00 @1) + (35:00 @2) 27.0 km (2:36 / km)
shoes: Clips

Running warm up/down 10:00 [1] 1.3 km (7:42 / km)
shoes: Asics Gel 1160

Orienteering (Sprint) 19:55 intensity: (5:00 @1) + (10:00 @2) + (4:55 @3) ** 3.0 km (6:38 / km)
shoes: Asics Gel 1160

Wednesday Oct 24, 2012 #

Running 50:00 intensity: (10:00 @1) + (10:00 @2) + (30:00 @3) 8.0 km (6:15 / km)
shoes: Asics Gel 1170

Cycling 40:00 [1] 16.0 km (2:30 / km)

Tuesday Oct 23, 2012 #

Cycling 55:00 intensity: (40:00 @1) + (15:00 @2) 21.3 km (2:35 / km)
shoes: Clips

Sunday Oct 21, 2012 #

Running warm up/down 20:00 intensity: (10:00 @1) + (10:00 @2) ** 2.5 km (8:00 / km)
shoes: Inov-8 X Talons

Orienteering (Sprint) 14:22 [3] *** 3.0 km (4:47 / km)
shoes: Inov-8 X Talons

Orienteering (Relay) 21:40 [3] *** 3.5 km (6:11 / km)
shoes: Inov-8 X Talons


Blue - Sprint - Splits

Saturday Oct 20, 2012 #

Running warm up/down 15:00 intensity: (10:00 @1) + (5:00 @2) ** 1.5 km (10:00 / km)
shoes: Inov-8 X Talons

Orienteering long 1:56:32 intensity: (20:00 @1) + (30:00 @2) + (1:06:32 @3) **** 13.1 km (8:54 / km)
shoes: Inov-8 X Talons


Blue Long - Splits

Friday Oct 19, 2012 #

Orienteering (Middle) 50:00 intensity: (15:00 @1) + (15:00 @2) + (20:00 @3) **** 5.0 km (10:00 / km) +160m 8:37 / km
shoes: Inov-8 Oroc

Dissapointingly didn't have what it takes today. Mentally I was ready, psychologically I was ready, physically I was not ready. Normally I can power up hills, cruise through thick veg and fly over everything else. But in the days leading up to the weekend I blew it. Sometimes you bight off more then you can chew and when it comes to elite athleticism, you pay for every compromise.

Enjoyed the course. Wish I had done it justice. Thankfully there are three more races to go.

Middle - Blue - Splits

Thursday Oct 18, 2012 #

Event: 2012 North American Orienteering Championships
 

Monday Oct 15, 2012 #

Cycling 1:00:00 [1] 24.6 km (2:26 / km)
shoes: Clips

Sunday Oct 14, 2012 #

Orienteering 1:10:00 [2] ** 7.0 km (10:00 / km)
shoes: Inov-8 Oroc

Friday Oct 12, 2012 #

Cycling 55:00 intensity: (30:00 @1) + (25:00 @2) 24.6 km (2:14 / km)
shoes: Clips

Thursday Oct 11, 2012 #

Cycling 55:00 intensity: (15:00 @1) + (40:00 @2) 24.6 km (2:14 / km)
shoes: Clips

Core 12:00 [3]

Running 20:00 intensity: (10:00 @1) + (10:00 @2) 4.0 km (5:00 / km)
shoes: Asics Gel 1170

Legs are still a bit heavy but finally starting to feel recharged.

Wednesday Oct 10, 2012 #

Cycling 45:00 intensity: (25:00 @1) + (20:00 @2) 23.0 km (1:57 / km)
shoes: Clips

Running intervals 1:10:00 intensity: (20:00 @1) + (30:00 @2) + (20:00 @3) ** 11.0 km (6:22 / km)
shoes: Asics Gel 1170

Two and a half stars. The fun technical warm up and also the visualizing between intervals was great. I think it would be possible to get as many as four stars with these "guest maps" but the map and course must be very challenging and the motions during visualization as realistic as possible.

All together, another excellent training. Thanks Francis!

Tuesday Oct 9, 2012 #

Cycling 50:00 intensity: (25:00 @1) + (25:00 @2) 24.6 km (2:02 / km)
shoes: Clips

Monday Oct 8, 2012 #

Cycling 55:00 [1] 24.6 km (2:14 / km)
shoes: Clips

Sunday Oct 7, 2012 #

Running warm up/down 25:00 intensity: (20:00 @1) + (5:00 @2) 4.0 km (6:15 / km)
shoes: Inov-8 X Talons

Orienteering long (Long) 1:13:00 intensity: (20:00 @2) + (53:00 @3) *** 11.0 km (6:38 / km)
shoes: Inov-8 X Talons

Saturday Oct 6, 2012 #

Event: 2012 Ontario Orienteering Championships
 

Running warm up/down 25:00 intensity: (10:00 @1) + (10:00 @2) + (5:00 @3) **
shoes: Inov-8 Oroc

Orienteering (Middle) 32:50 [3] **** 5.0 km (6:34 / km)
shoes: Inov-8 Oroc

Stress leading up to this race. Thankfully the last two days I was able to adequately prepare myself and in the end successfuly preserved my Middle distance title for one more year. I was very impressed by Serghei who nearly ran me down on a legitmately technical Middle distance.

Orienteering (Sprint) 17:03 [3] **** 3.0 km (5:41 / km)
shoes: Asics Hyperspeed 4

Another great venue and course. Was challenged from beginning to end. My negligent Sprint training was deffinately holding me back on this one. Lot's left in the legs for tomorrow. Impressively Serghei managed to clock a faster time despite having serious map issues.
C • sprint 1

Friday Oct 5, 2012 #

Cycling 50:00 [1] 21.3 km (2:21 / km)
shoes: Clips

Thursday Oct 4, 2012 #

Cycling 45:00 intensity: (20:00 @1) + (15:00 @2) + (10:00 @3) 21.3 km (2:07 / km)
shoes: Clips

Wednesday Oct 3, 2012 #

Running intervals 1:00:00 intensity: (20:00 @1) + (20:00 @2) + (20:00 @3) * 8.0 km (7:30 / km)
shoes: Asics Gel 1160

More legitimate map running. Exercised all of the basic functions needed to orienteer. Great training.

Cycling 1:00:00 [1] 26.0 km (2:18 / km)
shoes: Clips

Tuesday Oct 2, 2012 #

Cycling 55:00 [1] 24.6 km (2:14 / km)
shoes: Clips

Monday Oct 1, 2012 #

Cycling 55:00 [1] 24.6 km (2:14 / km)
shoes: Clips

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