Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Canadian

In the 9 days ending May 19, 2011:

activity	#	time	miles		km		+m
Orienteering	3	3:55:56	16.29	(14:29)	26.22	(9:00)	352
Running	2	2:32:27	10.27	(14:51)	16.53	(9:13)	31
Mapping	1	1:35:00
Cycling	1	55:00
Rock Gym	1	30:00
Total	8	9:28:23	26.56		42.75		383
[1-5]	7	7:32:42

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Thursday May 19, 2011 #

Cycling (travel) 55:00 [1]
shoes: Newbalance 758 blue

Biked to Mud Lake and back for mapping

8 AM

Note

stretching - 22 min

1 PM

Mapping 1:35:00 [0]
shoes: Newbalance 758 blue

I actually felt this mapping session a bit so logged as half time

Wednesday May 18, 2011 #

8 AM

Note

Stretching - 9 min , got distracted part way through my routine

6 PM

Running 56:55 4.62 km (12:20 / km) +5m 12:16 / km
ahr:118 max:162 shoes: Inov-8 Orocs

Volunteering at the intermediate orienteering clinic today. Great event by Linda once again. I took out a group of adventure runners that all seemed to get a lot out of it.

Tuesday May 17, 2011 #

8 AM

Note

Stretching - 17 min

6 PM

Orienteering intervals 1:11:46 9.34 km (7:41 / km) +21m 7:36 / km
ahr:144 max:185 shoes: Newbalance 758 blue

Awesome training session by Andrew on the NRC campus (2010 COC sprint map). Ran mass start O-tervals with Robbie, Eric, Alex B, and Alex T where every second or so control was micro forked with a bunch of different features within 15 m of each other. Super training and super fun too!

DOMA

8 PM

Note

Stretching - 17 min

Sunday May 15, 2011 #

Event: Lac LaPeche B-meet

Note

Stretching 22 min

10 AM

Orienteering race (Long advanced) 1:32:33 **** 8.57 km (10:48 / km) +298m 9:12 / km
ahr:153 max:176 shoes: Inov-8 Orocs

Made a bunch of stupid mistakes again... I was paying too much attention to finding open areas that I could run a bit faster in and not enough to my compass (typical :/)

My GPS track mostly speaks for itself. I lost my brain to 4 thinking that hill was the one I was looking for after I got dragged off of my plan to follow the ridge. To 7 I thought I was climbing through the saddle to the left of my route... Similar stuff to 12 - just hopping through more open areas in the swamp when I shouldn't have even been dragged into in the first place. Looking again at the course I just noticed that Robbie and Eric and I all missed a slightly better route choice to 5 - can you find it?

On the plus side I can feel my fitness coming back :)

Long Advanced - Splits

Saturday May 14, 2011 #

12 PM

Orienteering (Corridor-O) 1:11:37 **** 8.31 km (8:37 / km) +33m 8:27 / km
ahr:154 max:177 shoes: Inov-8 Orocs

A corridor orienteering session designed by Eric on the as of yet unused March Highlands map. Awesome area and map! Made a few mistakes near the end... mind clearly started to slip as I got a bit more tired.

DOMA

C • awesome stuff! 1

10 PM

Note

Stretching - 27 min, added a few upper body stretches to account for Tue climbing yesterday

Friday May 13, 2011 #

8 AM

Note

stretching - 22 min

9 PM

Rock Gym 30:00 [2]

Went to Vertical Reality with Alex and a bunch of his friends for a couple of hours. Unfortunately my fingers were easily the first to give out so it wasn't as good conditioning as I was hoping for... ah well. Hopefully the finger strength will improve so it's more beneficial in the future.

Thursday May 12, 2011 #

8 AM

Note

stretching - 21 min

6 PM

Running warm up/down (warm up) 24:11 3.05 km (7:56 / km) +1m 7:55 / km
ahr:124 max:147 shoes: Newbalance 758 Gray

Running intervals 58:54 7.31 km (8:03 / km) +1m 8:03 / km
ahr:139 max:176 shoes: Newbalance 758 Gray

24 intervals over an hour. Mostly 200s with a few 300s thrown in. I took it pretty easy as I'm getting back into this whole training stuff. The 'inside' of my shins were a bit tight - not too bad though.

Running warm up/down (Cool down) 12:27 1.55 km (8:03 / km) +24m 7:28 / km
ahr:124 max:144 shoes: Newbalance 758 Gray

Wednesday May 11, 2011 #

10 PM

Note

stretching - 10 min
icing my left knee for a long while

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