Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Canadian

In the 7 days ending Apr 22, 2013:

activity	#	time	miles		km		+m
Orienteering	3	2:07:44	10.5	(12:10)	16.9	(7:34)	31	34 /	37c	91%
Conditioning - Stretching	1	1:15:00
Running	2	1:14:44	6.54	(11:25)	10.53	(7:06)	96
Stretching	6	1:10:00
Cycling	1	47:53	10.09	(4:45)	16.23	(2:57)	56
Trail running	1	41:34	3.68	(11:17)	5.93	(7:01)	230
Deep water running	1	40:00
Total	11	7:56:55	30.81		49.58		413	34 /	37c	91%
[1-5]	7	6:46:36

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Monday Apr 22, 2013 #

8 AM

Deep water running 40:00 [1]

Super easy in the pool. Not much energy this morning.

Stretching 5:00 [0]

10 PM

Stretching 10:00 [0]

Sunday Apr 21, 2013 #

Event: The 35th annual Billygoat Run

4 PM

Running 54:44 [1] 7.53 km (7:16 / km) +96m 6:50 / km
ahr:157 max:204 shoes: NB 890s

Exploring in Gatineau from a large school I'm mapping. There's some super nice patches of woods scattered through the neighbourhood with legit contour detail that would make for a good sprint. The woods are generally quite open and not a lot of rock detail so it wouldn't take long to map a significant area. Unfortunately I have no contour data to use as a basemap.

Stretching 10:00 [0]

Saturday Apr 20, 2013 #

10 AM

Conditioning - Stretching (Yin Yoga) 1:15:00 [1]

Joined a number of family members for some yoga at Inner Soul Yoga and Cycle.

Oof I'm super unflexible right now. Thus my injuries... I need to do more if this kind of thing.

4 PM

Orienteering (flag pickup) 30:18 [1] * 3.9 km (7:47 / km) +7m 7:42 / km
spiked:12/12c shoes: NB 890s

Picking up controls from Thursday evening with Pierre.

Thursday Apr 18, 2013 #

4 PM

Stretching 15:00 [0]

5 PM

Cycling warm up/down 24:34 [1] 8.36 km (2:56 / km) +28m 2:53 / km
shoes: GIANT - Defy

Orienteering 1:14:42 *** 10.03 km (7:27 / km) +7m 7:25 / km
ahr:171 max:223 spiked:22/25c shoes: NB 890s

Awesome training by Pierre at McCarthy Woods in three sections. The first was 8 controls on the west side of the map with trails removed. Then we had a point to point memory exercise where the each leg was printed on a map snippet hanging at the start of the leg then we did a score-o memory exercise where the map was hanging at each control and included all the controls so you could memorize one at a time or multiple if you were up for it.

Lessons: When doing memory exercises I still need to really think about CAR. There were a few controls where I got to the circle no problem but then I didn't have a good enough image of the circle in my head. Also had trouble staying focused during the first exercise because the orienteering was pretty simple and I know the area quite well. Any advice on how to deal with that kind of thing?

Positives: Was orienteering aggressively through the memory exercises. Had an excellent sense of where I was when I got pulled off track in a vague area with trails (the map had trails removed) and I recovered super quickly.

Cycling warm up/down 23:19 7.87 km (2:58 / km) +28m 2:55 / km
ahr:139 max:180 shoes: GIANT - Defy

10 PM

Stretching 15:00 [0]

Wednesday Apr 17, 2013 #

6 PM

Orienteering 22:44 * 2.97 km (7:39 / km) +17m 7:27 / km
ahr:165 max:197 shoes: X-Talon 212s, Summer 2012

Part one of the workout including a warm up and some compass bearing orienteering through featureless forest. Generally good but there were a few where I got sucked off course by other people.

Without thinking about it I was treating each leg as very distinct rather than trying to flow through the whole course so I only refolded my map after I left the control and it took me a while to find my direction out of the control. Need to change that next time.

Second half of the workout was hills. Did 30 minutes of my maximum 40 then a few flat intervals because my right calf was tightening up.

Trail running 41:34 * 5.93 km (7:01 / km) +230m 5:52 / km
ahr:166 max:213 shoes: X-Talon 212s, Summer 2012

10 PM

Stretching 15:00 [0]

Tuesday Apr 16, 2013 #

6 PM

Running 20:00 [1] 3.0 km (6:40 / km)
shoes: Saucony Kinvara

Start and stop running with Kids Running Free.

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