Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Canadian

In the 7 days ending Sep 9, 2012:

activity # timemileskm+m
  Running4 3:37:05 22.91(9:29) 36.87(5:53) 132
  Orienteering3 1:44:53 7.71(13:36) 12.41(8:27) 235
  Trail running1 1:11:41 6.44(11:07) 10.37(6:55) 265
  Stretching2 45:00
  Total8 7:18:39 37.06 59.65 632
  [1-5]7 6:21:16

«»
1:41
0:00
» now
MoTuWeThFrSaSu

Sunday Sep 9, 2012 #

Event: Ottawa Fall Series Event 1
 
10 AM

Running warm up/down 22:39 intensity: (4:58 @0) + (4:41 @1) + (6:19 @2) + (4:33 @3) + (1:52 @4) + (16 @5) 2.71 km (8:22 / km) +42m 7:46 / km
ahr:133 max:192 shoes: Saucony Kinvara

Orienteering race (Classic) 51:39 intensity: (23 @0) + (4 @1) + (22 @2) + (35:38 @3) + (14:20 @4) + (52 @5) ** 7.15 km (7:14 / km) +231m 6:13 / km
ahr:166 max:230 shoes: Oroc 280s, winter 2012

Running warm up/down 13:02 intensity: (8 @0) + (2:53 @1) + (8:23 @2) + (1:38 @3) 1.82 km (7:11 / km) +51m 6:18 / km
ahr:137 max:163 shoes: Saucony Kinvara


Long Advanced - Splits

Saturday Sep 8, 2012 #

6 PM

Running 50:43 intensity: (1 @0) + (46 @1) + (10:57 @2) + (23:18 @3) + (13:47 @4) + (1:54 @5) 9.3 km (5:27 / km) +1m 5:27 / km
ahr:162 max:205 shoes: NB 890s

Easy run.

Friday Sep 7, 2012 #

4 PM

Running 17:56 intensity: (6 @0) + (9 @1) + (30 @2) + (3:56 @3) + (8:04 @4) + (5:11 @5) 3.1 km (5:47 / km) +6m 5:44 / km
ahr:184 max:210 shoes: NB 890s

Running 23:44 intensity: (1 @1) + (36 @2) + (3:57 @3) + (14:52 @4) + (4:18 @5) 6.0 km (3:57 / km) +6m 3:56 / km
ahr:179 max:211 shoes: NB 890s

Yesterday's workout ended up being dead easy so went for a tempo run today instead of a recovery run. 4 loops of 1.5 km at 4:00/km.

Hips were stiff and knees were quite sore... Need much more stretching.

Running 7:06 intensity: (6 @1) + (3:36 @2) + (2:20 @3) + (31 @4) + (33 @5) 1.16 km (6:08 / km) +6m 5:59 / km
ahr:153 max:203 shoes: NB 890s

Stretching 25:00 [0]

Thursday Sep 6, 2012 #

4 PM

Orienteering 45:29 intensity: (4:06 @0) + (18:16 @1) + (17:23 @2) + (5:38 @3) + (6 @4) 4.41 km (10:20 / km) +4m 10:17 / km
ahr:129 max:177 shoes: Saucony Kinvara

Setting out controls for the first exercises for Thursday Training. Surprisingly difficult...
6 PM

Orienteering 7:45 intensity: (1:07 @1) + (6:27 @2) + (11 @3) 0.86 km (9:02 / km)
ahr:137 max:160 shoes: Saucony Kinvara

Started out on my compass exercise but wasn't focused so simply gave up...

Wednesday Sep 5, 2012 #

6 PM

Running intervals 1:21:55 intensity: (1:38 @0) + (19:01 @1) + (34:51 @2) + (13:22 @3) + (12:58 @4) + (5 @5) 12.79 km (6:24 / km) +20m 6:21 / km
ahr:140 max:192 shoes: Saucony Kinvara

The main part of the workout was "3x1200m (actually an orienteering loop and a medium speed and fast speed 400 loops) then an 800m and then 4x200m.

My 400m targets were 94 and 84 seconds.

2:12 (o), 1:31 (medium 400), 1:28 (fast 400)
1:30 rest
1:31 (medium 400), 2:24 (o), 1:26 (fast 400)
1:40 rest
1:34 (medium 400), 1:26 (fast 400), 4:39 (o)
1:42 rest
1:26, 1:28 (two fast 400s)
5:50 rest
42, 39, 39, 38 (4x200 with 1 minute rest)

Good workout - felt good but not strong or fast. My right knee and hip started bothering me half way through. That's what I get for not stretching for a week!
9 PM

Stretching 20:00 [0]

late stretching session... dinner came first.

Tuesday Sep 4, 2012 #

1 PM

Trail running 1:11:41 intensity: (1:03 @0) + (3:14 @1) + (6:40 @2) + (10:58 @3) + (26:17 @4) + (23:29 @5) *** 10.37 km (6:55 / km) +265m 6:08 / km
ahr:176 max:226 shoes: Saucony Kinvara

Dave's run today was a serious interval session so I skipped in favour a regular trail run earlier in the day.

Monday Sep 3, 2012 #

Note

Plan for the week:

Rest day today, trail running with Dave tomorrow evening, RALF on Wednesday, Technical Training on Thursday, recovery day on Friday (either a short easy run or a bike ride), orienteering training on Saturday, Fall Series Race on Sunday morning from P7 which Steve and Bill M are putting on.

Goals:
1. Make sure to get enough rest and recover and try and be smart about my Tuesday run this week. I was feeling worn down this weekend after the tough week last week.
2. I failed in my plan to include some form of stretching or conditioning last week so for this week: stretch after every workout and include 3 conditioning sessions.
3. Same orienteering goal as last week: CAR every time I orienteer, and think consciously about using my compass in coordination with the rest of my orienteering.

« Earlier | Later »