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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Canadian

In the 7 days ending Feb 13, 2012:

activity # timemileskm+m
  Orienteering10 3:12:52 19.5 31.38 214210c
  Running5 1:22:44 4.22 6.79 37
  Conditioning - Stretching1 45:00
  Cycling1 20:00
  Stretching2 2
  Total13 5:40:38 23.72 38.17 251210c
  [1-5]13 5:37:50

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TuWeThFrSaSuMo

Monday Feb 13, 2012 #

Orienteering 1 [3] ***
210c

Ok here's what I came up with for the final control count for the weekend. I'll update the rest of my weekend over the next few days.

Stretching 1 [0]

30 minutes

Sunday Feb 12, 2012 #

Event: Silver Spoon Ski-O - Ottawa Ski-O Series #4
 

Running warm up/down 15:00 [2]

Estimated total time warming up and cooling down throughout the day. Definitely not enough :/
12 PM

Orienteering 13:41 intensity: (7 @0) + (6 @1) + (12 @2) + (3:52 @3) + (9:24 @4) 2.88 km (4:45 / km) +12m 4:39 / km
ahr:169 max:178

2 PM

Orienteering 16:33 intensity: (2 @0) + (8 @1) + (22 @2) + (2:45 @3) + (13:16 @4) 3.24 km (5:07 / km) +67m 4:38 / km
ahr:173 max:183

4 PM

Orienteering 17:39 intensity: (8 @0) + (15 @1) + (1:56 @2) + (15:20 @3) 3.07 km (5:45 / km) +20m 5:34 / km
ahr:155 max:164

Saturday Feb 11, 2012 #

12 PM

Orienteering race 19:09 [4] 3.1 km (6:11 / km)
shoes: X-Talon 212s

Running warm up/down 15:00 [2]

Running warm up/down 6:00 [1]

1 PM

Orienteering 25:07 intensity: (8 @1) + (4:03 @2) + (16:59 @3) + (3:57 @4) 4.19 km (6:00 / km)
ahr:159 max:178

4 PM

Orienteering 20:07 intensity: (5 @0) + (10 @1) + (2:54 @2) + (16:58 @3) 3.0 km (6:42 / km)
ahr:158 max:168

Orienteering 25:39 intensity: (6 @0) + (3:42 @1) + (4:01 @2) + (8:26 @3) + (9:24 @4) 4.17 km (6:09 / km) +49m 5:49 / km
ahr:157 max:180

7 PM

Orienteering 17:52 intensity: (1 @0) + (8 @1) + (5 @2) + (16:37 @3) + (1:01 @4) 2.3 km (7:46 / km) +40m 7:09 / km
ahr:162 max:174

Friday Feb 10, 2012 #

Event: Vancouver Sprint Camp
 
2 PM

Running 5:03 intensity: (6 @0) + (3:25 @1) + (1:32 @2) 0.7 km (7:15 / km) +4m 7:03 / km
ahr:126 max:140

Orienteering 18:59 intensity: (1 @0) + (38 @2) + (5:50 @3) + (12:30 @4) 2.85 km (6:40 / km) +1m 6:39 / km
ahr:170 max:184

Running 4:29 intensity: (3 @0) + (2:16 @1) + (2:10 @2) 0.33 km (13:45 / km) +1m 13:33 / km
ahr:126 max:142

6 PM

Running 12:33 intensity: (1:51 @0) + (2:05 @1) + (8:18 @2) + (19 @3) 1.63 km (7:41 / km) +6m 7:33 / km
ahr:130 max:150

Orienteering 18:05 intensity: (2 @0) + (9 @1) + (24 @2) + (2:35 @3) + (14:55 @4) 2.59 km (6:59 / km) +25m 6:40 / km
ahr:175 max:188

Running 8:37 intensity: (1:46 @1) + (6:51 @2) 1.2 km (7:12 / km) +26m 6:29 / km
ahr:134 max:145

Wednesday Feb 8, 2012 #

5 PM

Running 16:02 intensity: (14 @0) + (2:44 @1) + (12:51 @2) + (13 @3) 2.94 km (5:27 / km)
ahr:135 max:154 shoes: NB 801 fall 2011

Stretching 1 [0]

21 minutes

Tuesday Feb 7, 2012 #

7 PM

Cycling warm up/down 20:00 [1]
shoes: Giant Defy stationary

Conditioning - Stretching 45:00 [1]

It's been a bad week and a half. Took a couple of rest days then came down with a cold while at the Canadian Sport 4 Life Conference on Thursday. Thought it had gone away by Saturday and went for an easy run only to have my cold come back a bit over the weekend. On top of that my knees have been causing me grief so I've been resting. I want to be able to take full advantage of Sprint Camp on the weekend!

Not sure if I'll be going to training tomorrow evening :(

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