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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Canadian

In the 7 days ending Apr 22, 2012:

activity # timemileskm+m
  Running6 3:21:37 19.86(10:09) 31.97(6:18) 77
  Orienteering2 1:40:23 11.88(8:27) 19.12(5:15) 6963 /65c96%
  Trail running1 1:04:56 7.67(8:28) 12.35(5:15) 234
  Rock Gym2 55:00
  Stretching1 1
  Total9 7:01:57 39.42 63.44 38063 /65c96%
  [1-5]8 6:29:50

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MoTuWeThFrSaSu

Sunday Apr 22, 2012 #

Event: Constance Bay: Ottawa Spring Series 2
 
11 AM

Running warm up/down (warm up) 18:22 intensity: (33 @0) + (7:07 @1) + (8:04 @2) + (2:38 @3) 2.74 km (6:42 / km) +4m 6:39 / km
ahr:133 max:166 shoes: Oroc 280s, winter 2012

Orienteering race (long advanced) 54:08 intensity: (1 @0) + (12 @1) + (14 @2) + (5:48 @3) + (47:53 @4) *** 9.34 km (5:48 / km) +13m 5:45 / km
ahr:174 max:186 spiked:29/30c shoes: Oroc 280s, winter 2012

Quick updates for now - will add more later once splits are up and I've taken the time to quickroute everything.

2:19 behind Eric today. 1 small mistake only - just couldn't keep the same pace Eric did. Fairly easy orienteering, scrappy deadfall through about half of the course but beautiful open woods through the other half. Super high visibility.

A good boost of confidence with my first race of the season. Billygoat next weekend then Westpoint after that - that will be the first real test!

Running warm up/down (warm down) 12:56 intensity: (30 @0) + (2:45 @1) + (9:41 @2) 2.06 km (6:17 / km) +11m 6:07 / km
ahr:132 max:149 shoes: Oroc 280s, winter 2012


A-B-SO - Splits

Saturday Apr 21, 2012 #

Stretching 1 [0]

20 minutes ish of stretching in the evening
5 PM

Rock Gym 25:00 [2]

climbing at home

Friday Apr 20, 2012 #

9 AM

Running warm up/down 34:41 intensity: (17 @0) + (33:04 @1) + (1:20 @2) 5.71 km (6:05 / km) +23m 5:57 / km
ahr:120 max:140 shoes: NB 801 fall 2011

Thursday Apr 19, 2012 #

6 PM

Running warm up/down 12:33 intensity: (18 @0) + (3:03 @1) + (8:47 @2) + (25 @3) 2.22 km (5:39 / km) +13m 5:30 / km
ahr:134 max:154 shoes: Saucony Kinvara

Orienteering tempo 16:51 intensity: (5 @0) + (6 @1) + (11 @2) + (1:04 @3) + (15:25 @4) 3.78 km (4:27 / km) +23m 4:19 / km
ahr:174 max:182 spiked:12/12c shoes: Saucony Kinvara

Orienteering tempo 16:12 intensity: (11 @1) + (16 @2) + (3:20 @3) + (12:25 @4) 3.16 km (5:07 / km) +11m 5:02 / km
ahr:170 max:179 spiked:11/12c shoes: Saucony Kinvara

Orienteering tempo 13:12 intensity: (1 @0) + (7 @1) + (13 @2) + (10:11 @3) + (2:40 @4) 2.84 km (4:39 / km) +22m 4:29 / km
ahr:166 max:177 spiked:11/11c shoes: Saucony Kinvara

Wednesday Apr 18, 2012 #

Running 1:30:00 intensity: (30:00 @0) + (30:00 @1) + (30:00 @2) 12.5 km (7:12 / km)
shoes: NB 801 fall 2011

Setting up controls, chasing after highschool kids, and taking down controls from a school event that I was asked to do.

There was a comedy of errors that lead to some of the kids not making it back in time, calling the park rangers to pick them up from the parkway instead of following some hikers back to P6 (the hikers offered to take them there... they just had to follow trail 15 for a km) and then getting driven back to school by there teacher and principal because the missed the school bus. The teachers in charge of the trip were freaking out!
C • What school was that? 2

Tuesday Apr 17, 2012 #

6 PM

Trail running 1:04:56 intensity: (8 @0) + (7:40 @1) + (8:14 @2) + (46:09 @3) + (2:45 @4) 12.35 km (5:15 / km) +234m 4:48 / km
ahr:154 max:175 shoes: X-Talon 212s

Finally got my act together and made it out to one of Dave McMahon's trail running sessions. So much fun! Why didn't I do this earlier?

Fortune Lodge to Western along #9 and back. Roughly 80 people out. We started off slow and picked up the pace gradually as we crossed the Parkway. I was with the lead group and was feeling way to competitive to let them drop me so ended up with a much harder work out than I had anticipated.

I mean I couldn't let a bunch of trail runners outrun me on a trail run now could I?

I stopped for a pit break at Western lodge though when they turned around. Spent the entire way back reeling them in. I gained a minute or so on them on the return. Was getting tired though and felt myself slipping - missing what should have been easy foot placements etc.

Definitely plan on doing more of these.
C • Looks like it was pretty aw... 5
C • Trail 2

Running 4:42 intensity: (2 @0) + (1:14 @1) + (3:26 @2) 0.86 km (5:29 / km) +1m 5:27 / km
ahr:131 max:138 shoes: X-Talon 212s

Monday Apr 16, 2012 #

Rock Gym 30:00 [1]

Some home climbing in the evening
9 AM

Running 28:23 intensity: (11 @0) + (44 @1) + (10:11 @2) + (17:17 @3) 5.88 km (4:49 / km) +25m 4:43 / km
ahr:148 max:157 shoes: NB 101 TRail

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