Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Canadian

In the 7 days ending Sep 21, 2009:

activity	#	time	miles	km	+m
Orienteering	2	5:10:25	15.35	24.7	770	17c
Cycling	5	3:42:00	52.32	84.2
Running	3	1:31:00
Conditioning - core	1	15:00
Total	7	10:38:25	67.67	108.9	770	17c

4:00

0:00

» now

Monday Sep 21, 2009 #

Cycling (home-Carleton) 26:00 [2] 10.3 km (2:31 / km)
shoes: GIANT - Defy

Cycling (Carleton - home) 24:00 [2] 10.7 km (2:15 / km)
shoes: GIANT - Defy

Sunday Sep 20, 2009 #

Orienteering race (ultra-long) 4:00:00 [3] ** 19.1 km (12:34 / km) +535m 11:01 / km
17c shoes: Newbalance 767

Yes that time is exact

UltraLong: Blue - Splits

Saturday Sep 19, 2009 #

Event: US Sprint & UltraLong champs

Orienteering warm up/down 10:00 [1] ***
shoes: Falcons

warm up for the sprint on the model map at mendon ponds

Running warm up/down 10:00 [2]
shoes: Falcons

before the sprint

Orienteering race (sprint) 16:59 [5] ***
shoes: Falcons

race felt pretty good. Made a few small mistakes but my biggest issue was flow. Despite mistakes I consider it a good race because in the past I would have considered a race like this amazing. I can definitely feel I'm improving a lot right now.

Orienteering race (Middle) 43:26 [5] *** 5.6 km (7:45 / km) +235m 6:25 / km
shoes: Newbalance 767

2 errors (total of around 2:30)- the rest of the race felt amazing.

There was a lot of trail running and that was my biggest issue. Until this fall I really haven't been doing any speed training. I really hope to work on that over the next year.

Sprint: M/F21 - Splits

Middle: Blue - Splits

Thursday Sep 17, 2009 #

Running (easy) 57:00 [2]
shoes: Newbalance 767

tomorrow's a travel and rest day before the races in Rochester on the weekend so I wanted to take it easy but get the legs moving today

ran on trails on the sportsplex map. can't justify calling it orienteering though :)

Cycling (home-Carleton) 20:00 [3] 10.2 km (1:58 / km)
shoes: GIANT - Defy

Cycling (Carleton - home) 24:00 [2] 10.1 km (2:23 / km)
shoes: GIANT - Defy

Wednesday Sep 16, 2009 #

Cycling (home-Carleton) 24:00 [2] 10.2 km (2:21 / km)
shoes: GIANT - Defy

slow because of a strong headwind this morning

Cycling (Carleton - home) 22:00 [3] 10.7 km (2:03 / km)
shoes: GIANT - Defy

Took my old route home today. slow on colonel by drive where there are no bike lines and I was caught in rush hour traffic. maintained a good speed after that

Tuesday Sep 15, 2009 #

Cycling (home-Carleton) 27:00 [1] 11.0 km (2:27 / km)
shoes: GIANT - Defy

left my speedometer at home today

Cycling (Carleton - home) 27:00 [2] 11.0 km (2:27 / km)
shoes: GIANT - Defy

timed with my watch again

Running (map reading) 24:00 [2] *
shoes: Newbalance 767

Was planning on doing this yesterday but got rained out so went out today instead.

Short easy run on the wide trails in the woods in the dark. Took a headlamp and the 2008 fishbones long and read it on the run.

Next time need to go on some hard to run on trails to make the exercise a little more challenging

Conditioning - core (strength/stretching) 15:00 [3]
shoes: Newbalance 767

aafter running and before bed

8 AM

Cycling (Home-Carleton) 28:00 [2]
shoes: GIANT - Defy

« Earlier | Later »