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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Canadian

In the 7 days ending May 5, 2012:

activity # timemileskm+m
  Orienteering3 3:43:10 14.28(15:38) 22.98(9:43) 84022 /52c42%
  Running5 3:07:14 15.36(12:11) 24.72(7:34) 372
  Cycling2 1:03:47 10.1 16.25 42
  Conditioning - Stretching1 45:00
  Stretching1 1
  Total8 8:39:12 39.74 63.95 125422 /52c42%
  [1-5]7 7:25:48

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SuMoTuWeThFrSa

Saturday May 5, 2012 #

6 AM

Orienteering 26:20 intensity: (6:16 @0) + (13:30 @1) + (6:01 @2) + (33 @3) 2.07 km (12:43 / km) +120m 9:52 / km
ahr:119 max:153

Running 40:24 intensity: (2 @0) + (6 @1) + (9 @2) + (14:55 @3) + (25:12 @4) 5.0 km (8:05 / km) +184m 6:49 / km
ahr:171 max:182

Running 3:24 intensity: (5 @0) + (43 @1) + (2:36 @2) 0.35 km (9:48 / km) +8m 8:47 / km
ahr:123 max:135

11 AM

Running 16:31 intensity: (4:47 @0) + (6:07 @1) + (5:33 @2) + (4 @3) 1.67 km (9:53 / km) +13m 9:31 / km
ahr:119 max:151

Running 17:04 intensity: (5 @0) + (5 @1) + (35 @2) + (14:58 @3) + (1:21 @4) 2.86 km (5:58 / km) +48m 5:31 / km
ahr:162 max:174

Friday May 4, 2012 #

8 AM

Cycling 48:47 [0] 16.25 km (3:00 / km) +42m 2:58 / km

Thursday May 3, 2012 #

6 PM

Running warm up/down 12:12 intensity: (1 @0) + (3:36 @1) + (8:35 @2) 1.75 km (6:59 / km) +76m 5:44 / km
ahr:135 max:149 shoes: Oroc 280s, winter 2012

Orienteering 1:28:30 intensity: (4 @0) + (13:11 @1) + (29:33 @2) + (43:10 @3) + (2:32 @4) ***** 6.55 km (13:30 / km) +258m 11:17 / km
ahr:148 max:172 26c shoes: Oroc 280s, winter 2012

Truly the most challenging orienteering I can recall doing. Very technical area but also steep and super rocky. Sharp, slippery rocks too. All in all it made for very slow going. It doesn't help of course that I botched much of the first loop - I was not prepared for how technical that was.

Hopefully I can find a spare minute sometime to post the maps. Eric did a wonderful job mapping that hill just for this training!

Running warm up/down 9:45 intensity: (7 @0) + (7:53 @1) + (1:45 @2) 1.41 km (6:55 / km) +12m 6:38 / km
ahr:124 max:136 shoes: Oroc 280s, winter 2012

Wednesday May 2, 2012 #

6 PM

Running 1:15:25 intensity: (12:02 @0) + (25:14 @1) + (13:44 @2) + (19:20 @3) + (5:05 @4) 10.21 km (7:23 / km) +5m 7:22 / km
ahr:132 max:177 shoes: NB 801 fall 2011

Tuesday May 1, 2012 #

2 PM

Conditioning - Stretching 45:00 [1]

Sunday Apr 29, 2012 #

10 AM

Running warm up/down 12:29 intensity: (1:01 @0) + (4:34 @1) + (6:54 @2) 1.47 km (8:28 / km) +26m 7:47 / km
ahr:121 max:145 shoes: Oroc 280s, winter 2012

Orienteering race 1:48:20 intensity: (6 @0) + (42 @1) + (11:07 @2) + (1:10:18 @3) + (26:07 @4) **** 14.35 km (7:33 / km) +462m 6:30 / km
ahr:161 max:179 spiked:22/26c shoes: Oroc 280s, winter 2012

8 PM

Cycling warm up/down 15:00 [1]
shoes: Giant Defy stationary

Stretching 1 [0]

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