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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Canadian

In the 7 days ending May 5, 2013:

activity # timemileskm+m
  Orienteering4 4:19:25 20.38(12:44) 32.8(7:54) 86346 /58c79%
  Running5 2:48:22 18.1(9:18) 29.13(5:47) 165
  Conditioning - Stretching1 45:00
  Deep water running1 37:00
  Stretching2 13:00
  Total8 8:42:47 38.48 61.94 102846 /58c79%
  [1-5]7 8:27:00

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MoTuWeThFrSaSu

Sunday May 5, 2013 #

10 AM

Running warm up/down 17:07 intensity: (17 @1) + (2 @2) + (1:20 @3) + (8:47 @4) + (6:41 @5) 2.73 km (6:16 / km) +12m 6:08 / km
ahr:184 max:222 shoes: X-talon 212 Sept 2012

Orienteering 54:44 intensity: (42 @2) + (15:56 @3) + (17:53 @4) + (20:13 @5) **** 7.62 km (7:11 / km) +49m 6:58 / km
ahr:184 max:236 spiked:10/16c shoes: X-talon 212 Sept 2012

Saturday May 4, 2013 #

12 PM

Running warm up/down 14:38 [2] 1.66 km (8:47 / km) +1m 8:46 / km
shoes: Oroc 280s, winter 2012

Orienteering 2:17:41 [4] **** 15.47 km (8:54 / km) +446m 7:47 / km
spiked:18/22c shoes: Oroc 280s, winter 2012

Friday May 3, 2013 #

12 PM

Orienteering 1 [0] 3.92 km ( / km) +112m / km

A 2.5 hour hike through the woods around Lac Philippe to see how they survived the storm early this winter. The woods are great and O-Fest 2013 at Lac Philippe is a go!

Thursday May 2, 2013 #

6 PM

Running warm up/down 5:38 intensity: (12 @0) + (1:00 @1) + (4:22 @2) + (4 @3) 0.79 km (7:09 / km) +58m 5:14 / km
ahr:133 max:152 shoes: X-talon 212 Sept 2012

Orienteering 33:11 intensity: (2 @0) + (1:51 @1) + (9:39 @2) + (19:36 @3) + (1:36 @4) + (27 @5) ***** 2.86 km (11:35 / km) +137m 9:21 / km
ahr:153 max:203 spiked:9/10c shoes: X-talon 212 Sept 2012

Orienteering 33:48 intensity: (6 @1) + (6:15 @2) + (22:54 @3) + (4:17 @4) + (16 @5) ***** 2.93 km (11:31 / km) +119m 9:35 / km
ahr:158 max:199 spiked:9/10c shoes: X-talon 212 Sept 2012

Running warm up/down 15:04 intensity: (8:28 @1) + (5:12 @2) + (1:24 @3) 2.39 km (6:19 / km) +65m 5:33 / km
ahr:134 max:158 shoes: X-talon 212 Sept 2012

Wednesday May 1, 2013 #

6 PM

Running tempo 1:05:55 intensity: (2:32 @0) + (7:53 @1) + (10:48 @2) + (11:45 @3) + (17:19 @4) + (15:38 @5) 12.06 km (5:28 / km) +29m 5:24 / km
ahr:164 max:237 shoes: NB 890s

Brutal workout.

Felt super tight / tense and I can't quite figure out why. Some possible factors:
The workout itself - race pace terrain running for 12 minutes, 12 minutes, 8 minutes, interspersed with 800m, 400m, and 600m, on the track at interval pace. The entire thing was without rest.
Not being used to the heat - I pushed through but my form wasn't good.
I spent 2 hours walking around mapping this afternoon.
I didn't have much lunch so ate something 45 minutes before the race so I had at least some fuel in me.

Stretching 10:00 [0]

Tuesday Apr 30, 2013 #

10 AM

Conditioning - Stretching 45:00 [1]

5 PM

Running 50:00 [2] 9.5 km (5:16 / km)
shoes: NB 890s

Running for set up coaching and flag pickup for Kids Running Free. My watch was dead so guessing on the time and distance.

Monday Apr 29, 2013 #

12 PM

Deep water running 37:00 [1]

Recovery jog in the pool followed by 8 minutes in the hot tub massaging out the legs, hips, and lower back.

Stretching 3:00 [0]

My left knee became a little sore while running so took some time to stretch it out.

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