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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Canadian

In the 7 days ending Jun 22, 2011:

activity # timemileskm+m
  Cycling1 4:50:41 82.44(3:32) 132.67(2:11) 396
  Orienteering3 3:02:23 11.47(15:54) 18.46(9:53) 88
  Running2 50:52 5.68(8:57) 9.14(5:34) 57
  Deep water running1 45:00 4.66(9:39) 7.5(6:00)
  Total6 9:28:56 104.25(5:27) 167.77(3:23) 541
  [1-5]6 9:28:27

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ThFrSaSuMoTuWe

Wednesday Jun 22, 2011 #

10 AM

Note

stretching - 30 min
6 PM

Running 15:55 [2] 2.47 km (6:26 / km) +15m 6:15 / km

Running race 13:25 [5] 3.42 km (3:56 / km) +29m 3:46 / km

Running 14:32 [4] 2.05 km (7:05 / km) +13m 6:52 / km

Tuesday Jun 21, 2011 #

Event: Trailhead Summer Solstice Meet 4
 
6 PM

Orienteering (Score-o) 1:05:46 intensity: (7 @0) + (5:32 @1) + (38:47 @2) + (21:10 @3) + (10 @4) 7.77 km (8:28 / km) +85m 8:02 / km
ahr:144 max:172 shoes: Inov-8 Orocs

Grr.. This was distinctly a Colin meet. I usually try not to complain too much but I felt like I was gambling half the time I looked at the map. The 'trail' by the river I took from 3 to 6 didn't actually exist, a large number of the control circles weren't centred, the vegetation between 8 and 9 was... I'm not even sure what (I should have taken the trail around)... a couple of the controls were misplaced... I could go on.

Anyway, it was decent run and I lucked into having no problems with the misplaced controls thanks to someone coming out of one of them and because I happened across the other one on my way to the actual feature.

Monday Jun 20, 2011 #

8 AM

Note

stretching - 28 min

Sunday Jun 19, 2011 #

10 AM

Note

stretching ~30 min
11 AM

Cycling long 4:50:41 intensity: (3:21:40 @1) + (1:28:52 @2) + (9 @3) 132.67 km (2:11 / km) +396m 2:10 / km
ahr:122 max:155 shoes: GIANT - Defy

Awesome ride out to Arnprior (where I stopped at DQ to refuel with a large milkshake ;) and back.

Collapsed on the couch for half an hour or so when I got home. I'm changing my mind about biking to the cottage now... I want my training to be more focused leading into the COCs at that point.

Saturday Jun 18, 2011 #

Note

stretching ~15 min at lunch
11 AM

Orienteering 52:33 intensity: (22 @0) + (4:53 @1) + (23:08 @2) + (23:37 @3) + (33 @4) *** 4.58 km (11:28 / km) +3m 11:26 / km
ahr:146 max:171 shoes: Inov-8 Orocs

Drove down with Alex B, Andrew, and Robbie to Gould Lake for a day of training. The first session was a middle course without any trails on the map. I spent the entire time figuring out what the heck was going on and getting into the orienteering. The map is very sparse - definitely not up to modern standards but it's a great base and wouldn't be very hard to update. It's a great area - a shame it's so far away.
2 PM

Orienteering (Star) 52:34 intensity: (1:50 @1) + (18:34 @2) + (31:38 @3) + (32 @4) *** 4.91 km (10:42 / km)
ahr:152 max:172 shoes: Inov-8 Orocs

After lunch and a swim at the beach we went out and did a 900m line-o to the start of a star exercise. This one went much much better than the morning because I understood how it was mapped this time.

Running 7:00 [2] 1.2 km (5:50 / km)
shoes: Inov-8 Orocs

Orienteering (sprint) 11:30 [3] ** 1.2 km (9:35 / km)
shoes: Inov-8 Orocs

A short sprint through tall grass (slow) at the end of the day. My Garmin's battery died right at the end of the previous exercise so I don't have a GPS track for this one. Jumped in the water again after this before heading home.

Thursday Jun 16, 2011 #

12 PM

Deep water running (Recovery) 45:00 [2] 7.5 km (6:00 / km)

Lunch time water running session with Francis at the Sportsplex

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