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Training Log Archive: Canadian

In the 7 days ending Jun 4, 2012:

activity # timemileskm+m
  Orienteering3 2:50:32 11.3(15:05) 18.19(9:23) 248
  Running4 2:25:02 12.5(11:36) 20.12(7:12) 75
  Conditioning - lower body1 36:00
  Conditioning - core1 16:00
  Trail running1 15:14 1.28(11:52) 2.07(7:23) 1
  Terrain Running1 8:44 0.7(12:32) 1.12(7:47) 6
  Stretching2 2
  Total9 6:31:34 25.78 41.49 330
  [1-5]7 5:56:12

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TuWeThFrSaSuMo

Monday Jun 4, 2012 #

2 PM

Running 11:03 intensity: (1:48 @0) + (8:01 @1) + (1:14 @2) 1.35 km (8:10 / km) +29m 7:23 / km
ahr:117 max:147 shoes: Oroc 280s, winter 2012

Orienteering 1:19:38 intensity: (9:24 @0) + (36:47 @1) + (32:23 @2) + (1:04 @3) ** 6.05 km (13:10 / km) +80m 12:21 / km
ahr:124 max:153 shoes: Oroc 280s, winter 2012

Shitty... tried to orienteer my way around Eric's Thursday training from a few weeks ago and pick up flags. Failed miserably. Let's leave it at that.

Running 10:15 intensity: (6:06 @0) + (3:13 @1) + (56 @2) 0.95 km (10:47 / km) +6m 10:27 / km
ahr:104 max:135 shoes: Oroc 280s, winter 2012

Sunday Jun 3, 2012 #

Event: Cité des Jeunes: Ottawa Spring Series Final
 
10 AM

Running warm up/down 7:15 intensity: (3:43 @0) + (3:25 @1) + (7 @2) 0.77 km (9:24 / km)
ahr:97 max:130 shoes: Oroc 280s, winter 2012

Short warm up cut shorter because it was cold and wet running around on the soccer field.

Orienteering race 57:50 intensity: (7 @0) + (21 @1) + (10:33 @2) + (46:18 @3) + (31 @4) **** 7.56 km (7:39 / km) +155m 6:56 / km
ahr:156 max:171 shoes: Oroc 280s, winter 2012

Solid win! Not that there was any real competition there. Also it would have been nice with an extra km or two in there but I realise that almost all of the rest of the folks there were already over an hour and a half.

Small area used with a map exchange because that was all that Eric had time to remap before the event. I'm perfectly happy with that call as the new map and course were both amazing!! Very detailed map (long overdue) in an amazing area. I had never realised the woods were actually quite nice in that area because I've always struggled with the mapping in the past and couldn't spend any time opening up at all.

Anyway, spiked all but a few controls. Left control 2 in slightly the wrong direction and promptly lost 1.40 in what should have been a 2 minute leg. Went out to the path from 8 to 9 when I should have just gone straight. It wasn't that long a leg. The mapping around control 22 didn't seem quite right (though not really wrong either) and I was hesitant attacking it. A few other hesitation but otherwise all the controls popped up exactly as I was expecting them as I entered the circle. Didn't push it today but a very good feeling nonetheless.

Hopefully I'll have the map up soon.
4 PM

Conditioning - core 16:00 [4]

Short but intense

Long Advanced - Splits

Saturday Jun 2, 2012 #

Note

Training on Friday was a bit of a struggle and I wasn't exactly feeling spritely today so I gave proper training a skip. Not super pleased with that but I was hanging out at our junior camp day finale thingy at Lac Beauchamp for 4 hours which included a bunch of running around...

Friday Jun 1, 2012 #

Note

Fingers crossed: http://teamcanadaorienteering.blogspot.ca/2012/06/...
C • Good luck! 1
10 AM

Running 45:31 intensity: (1:53 @0) + (27:11 @1) + (16:27 @2) 7.63 km (5:58 / km) +15m 5:55 / km
ahr:126 max:141 shoes: Saucony Kinvara

Not a very inspired or inspiring run. My left shin and knee weren't too happy with me.

Thursday May 31, 2012 #

10 AM

Conditioning - lower body 36:00 [1]

This felt tougher than I recall it normally feeling in the past.
6 PM

Terrain Running warm up/down 8:44 intensity: (1:05 @0) + (2:16 @1) + (5:23 @2) *** 1.12 km (7:47 / km) +6m 7:35 / km
ahr:129 max:149 shoes: Oroc 280s, winter 2012

Orienteering 33:04 intensity: (10 @0) + (40 @1) + (4:31 @2) + (27:43 @3) **** 4.58 km (7:14 / km) +13m 7:07 / km
ahr:156 max:169 shoes: Oroc 280s, winter 2012

Awesome training by Stefan. Narrow corridor / fog training at the March Highlands. Was very careful to leave controls in the right direction which really helped. Wasn't paying quite enough attention on a few legs but only one real mistake. Overall very pleased. Stopped orienteering coming into the last control though. I can't afford to not orienteering all the way to the end.
C • Orienteering to the end 2

Trail running warm up/down 15:14 intensity: (1:14 @0) + (9:25 @1) + (4:35 @2) ** 2.07 km (7:23 / km) +1m 7:22 / km
ahr:124 max:140 shoes: Oroc 280s, winter 2012

9 PM

Stretching 1 [0]

29 min

Wednesday May 30, 2012 #

Note

I fly into Frankfurt on Tuesday June 19th at 8:30 and leave from Geneva at 6:00 on July 1st for Alicante and the World University Orienteering Championships.

What should I do in those two weeks? Possibilities include the Post Finance Sprint though that's only for a few days. All suggestions welcome.
C • Post Finance Sprint 6
6 PM

Running 1:10:58 intensity: (9:50 @0) + (30:39 @1) + (13:02 @2) + (10:35 @3) + (6:52 @4) 9.42 km (7:32 / km) +25m 7:26 / km
ahr:119 max:183 shoes: Saucony Kinvara

Some real orienteering in here too! Single control intervals with Alex where one of us would pick a control location and then run there the second person following 30 seconds behind.

Great training. Super fast short intervals. Painful trying to keep up with Eric. He was really moving.
9 PM

Stretching 1 [0]

27.5 min

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