Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Canadian

In the 7 days ending Nov 8, 2009:

activity

time

miles

Running

2:30:00

9.94

16.0

Cycling

2:19:00

35.36

(3:56)

56.9

(2:27)

Orienteering

56:36

4.47

(12:39)

7.2

(7:52)

12 /

16c

75%

Total

5:45:36

49.77

80.1

12 /

16c

75%

1:56

0:00

» now

Sunday Nov 8, 2009 #

Running warm up/down 10:00 [1]
shoes: Newbalance 767

Orienteering race (b meet) 56:36 [4] *** 7.2 km (7:52 / km)
spiked:12/16c shoes: Falcons

A decent race but a bit of an off day for me. I just didn't feel fast or super smooth. I was off on my compass bearing to 5 but recorrected quickly, fumbled control 13 when I turned the wrong way after getting to the cliffs it was supposed to be by and lost 3 minutes or so wandering from rock pile to rock pile looking for control 16 which I eventually found on one of them. When I got back to the finish and downloaded I realised that I completely skipped control 12... oops

Running (control pick up) 50:00 [1]
shoes: Falcons

Picking up controls with Marla after the race. I led for the first two controls and then shadowed Marla for the other 10 or so. we were actually out for an hour 5ish, but I figured we were stopped or walking for about 15min or so. 2 of those stops involved explaining to people what we were doing and both groups showed an interest in orienteering. As Marla said - Yay advocacy!

It all went well and I maintain that shadowing someone picking up controls is one of the best ways to teach orienteering - you get another chance to go at some of the controls you had trouble with and the bonus of being shadowed by an experienced orienteer...

Friday Nov 6, 2009 #

Running (visualization) 45:00 [3] *** 7.5 km (6:00 / km)
shoes: Newbalance 758 Gray

Visualized myself running the middle from the ROC meet this fall. it went well. finished 5.6k course 400m from home so ran the last bit as a cool down

Wednesday Nov 4, 2009 #

Running warm up/down 25:00 [1] 4.5 km (5:33 / km)
shoes: Newbalance 758 Gray

Running intervals (4x800) 20:00 [5] 4.0 km (5:00 / km)
shoes: Newbalance 758 Gray

did 800m intervals with 200m in between. All of the 800m times were between 2:45 and 2:55 adn it was about 3:00 of recovery in between.

Cycling (home - Carleton) 24:15 [2] 10.7 km (2:16 / km)
shoes: GIANT - Defy

windy

Cycling (Carleton - home) 25:30 [2] 10.2 km (2:30 / km)
shoes: GIANT - Defy

Tuesday Nov 3, 2009 #

Cycling (home - Carleton) 27:30 [1] 10.6 km (2:36 / km)
shoes: GIANT - Defy

slow today

Cycling 10:15 [1] 4.0 km (2:34 / km)
shoes: GIANT - Defy

Another long day out of the house. Was out of the house from 9:30 to 10:30 and busy all day so I sadly didn't get a chance to go for a run

Monday Nov 2, 2009 #

Cycling (home - Carleton) 27:00 [1] 11.2 km (2:25 / km)
shoes: GIANT - Defy

no clue what the time actually was - my speedometer read 29 when I checked it at 5:15... It felt slow this morning though

Cycling (Carleton - home) 24:30 [1] 10.2 km (2:24 / km)
shoes: GIANT - Defy

No idea what my time actually is... Note to self: don't leave the cateye next to the computer if you want to be able to read accurate info from it later

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