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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Canadian

In the 7 days ending Nov 14, 2011:

activity # timemileskm+m
  Running5 5:00:18 28.7(10:28) 46.18(6:30) 349
  Orienteering3 2:50:26 10.97(15:32) 17.66(9:39) 149
  Conditioning - Stretching1 45:00
  Conditioning - core1 15:00
  Catching Features3 5
  Total11 8:50:49 39.67 63.84 498
  [1-5]8 8:00:52

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TuWeThFrSaSuMo

Monday Nov 14, 2011 #

Catching Features 1 [0]

C • Keep it up! 7
12 PM

Running 28:17 intensity: (1:29 @0) + (2:17 @1) + (24:31 @2) 4.8 km (5:54 / km) +23m 5:45 / km
ahr:133 max:144

5 PM

Conditioning - core 15:00 [3]

Those SJJ things are hard :(

Sunday Nov 13, 2011 #

Event: OOC B-meet - Stony Swamp South
 
9 AM

Orienteering 1:45 intensity: (1 @0) + (12 @1) + (17 @2) + (1:15 @3) 0.42 km (4:08 / km) +1m 4:05 / km
ahr:154 max:168

Running 20:17 intensity: (7 @0) + (6 @1) + (11 @2) + (15:06 @3) + (4:47 @4) 4.2 km (4:50 / km) +64m 4:29 / km
ahr:165 max:182

Running 21:03 intensity: (8 @0) + (8 @1) + (9 @2) + (15:06 @3) + (5:32 @4) 4.12 km (5:07 / km) +70m 4:43 / km
ahr:165 max:179

Running 14:12 intensity: (11 @0) + (4:07 @1) + (9:27 @2) + (27 @3) 2.16 km (6:34 / km) +26m 6:12 / km
ahr:135 max:152

Saturday Nov 12, 2011 #

12 PM

Orienteering 11:43 intensity: (4:58 @0) + (3:13 @1) + (2:05 @2) + (1:27 @3) 0.4 km (29:40 / km) +1m 29:17 / km
ahr:116 max:161

Running 21:08 intensity: (5 @0) + (2:14 @1) + (10:57 @2) + (7:08 @3) + (44 @4) 2.69 km (7:51 / km) +32m 7:25 / km
ahr:145 max:172

Running 21:23 intensity: (2 @0) + (22 @1) + (4:41 @2) + (11:31 @3) + (4:47 @4) 3.54 km (6:02 / km) +57m 5:35 / km
ahr:158 max:177

Running 19:34 intensity: (1 @0) + (14 @1) + (2:34 @2) + (9:15 @3) + (7:30 @4) 3.25 km (6:01 / km) +41m 5:40 / km
ahr:163 max:177

Orienteering 16:30 intensity: (3 @0) + (7 @1) + (32 @2) + (5:41 @3) + (10:07 @4) ** 2.98 km (5:32 / km) +59m 5:02 / km
ahr:170 max:182

Head to head sprint with Eric and Alex B. We were together until 2 at which point Eric started getting ahead of me though I managed to stay within reach of him until half way through the course.

Orienteering warm up/down (Control pick-up) 10:18 intensity: (2:08 @1) + (4:47 @2) + (3:23 @3) * 1.25 km (8:16 / km) +33m 7:18 / km
ahr:143 max:158 shoes: X-Talon 212s

Picking up a few of the controls at the end of the day.

Thursday Nov 10, 2011 #

Catching Features 1 [0]

So while my good legs in CF are getting much smooth my bad legs are still pretty terrible...
9 AM

Conditioning - Stretching 45:00 [1]

2 PM

Orienteering 2:10:10 intensity: (16:01 @0) + (24:05 @1) + (1:08:27 @2) + (21:37 @3) ***** 12.6 km (10:20 / km) +55m 10:06 / km
ahr:133 max:164 shoes: X-Talon 212s

Crazy game of stay in contact with the map with Alex Bergstrom. Won a few rounds, lost a few rounds.

I was definitely very ambitious in setting this activity... my gradually narrowing corridor ended up getting away from us but that was half expected - I wanted to test how far we would be able to go and I would definitely set something like that again. Then the barrens portion went mostly well but with a few mistakes - it was slow though. We gave up when we started making silly mistakes... Alex mishung one of his last controls and I got to the next control after that and thought "did he mishang another one?" It turns out I was at the wrong cliff.

Wednesday Nov 9, 2011 #

6 PM

Running 1:32:13 intensity: (24:33 @0) + (26:48 @1) + (22:23 @2) + (14:38 @3) + (3:51 @4) 10.23 km (9:01 / km) +24m 8:55 / km
ahr:125 max:175

Playing with Excel has led to this:




Will add comments in the morning.
C • very cool 3

Tuesday Nov 8, 2011 #

Catching Features 3 [0]

4 PM

Running (map run) 1:02:11 intensity: (2:13 @0) + (3:42 @1) + (34:47 @2) + (21:29 @3) 11.19 km (5:33 / km) +12m 5:32 / km
ahr:145 max:167

Wasn't being very productive so I quit working (merging Ottawa U with my giant downtown sprint map) early. After spending a bunch of time looking at WOC 2012 maps and google imagery of the sprint area I took the 2012 middle quali map and went for a run with it. Stopped reading it halfway through when I started to explore new areas and it was getting dark.

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