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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Canadian

In the 9 days ending May 28, 2011:

activity # timemileskm+m
  Orienteering9 7:24:45 25.74 41.43 708
  Running3 34:14 2.0 3.22 5
  Total12 7:58:59 27.74 44.65 713
  [1-5]12 7:56:07

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Saturday May 28, 2011 #

2 PM

Orienteering 20:59 intensity: (6 @0) + (2:55 @1) + (12:51 @2) + (5:07 @3) 3.04 km (6:54 / km) +2m 6:52 / km
ahr:142 max:160

Orienteering 15:32 intensity: (1 @0) + (8 @1) + (8 @2) + (1:03 @3) + (14:12 @4) 3.35 km (4:38 / km) +24m 4:29 / km
ahr:179 max:188

Orienteering 12:34 intensity: (25 @0) + (4:49 @1) + (6:55 @2) + (25 @3) 0.64 km (19:44 / km) +2m 19:25 / km
ahr:136 max:169

Thursday May 26, 2011 #

11 AM

Orienteering 1:01:51 intensity: (2:12 @0) + (22:56 @1) + (35:32 @2) + (1:11 @3) ***** 4.86 km (12:44 / km) +157m 10:58 / km
ahr:131 max:161

Slowing things down leading into the races on the weekend.

This was buffet orienteering. I started with control picking on a roughly 1:10000 map then switched to a bit more control picking on the ~1:5000 map when my brain decided it couldn't handle the ridiculously complicated map at 1:10000. Ran the last bit back to the car on a contours only version of the map.

The map is super cluttered and could really do with being cleaned up. It makes the orienteering way way trickier than it needs to be.

Wednesday May 25, 2011 #

Running warm up/down 10:00 [2]
shoes: Inov-8 Orocs

Running to and from starts today.
11 AM

Orienteering (map memory) 39:30 intensity: (3 @0) + (24 @1) + (1:55 @2) + (23:58 @3) + (13:10 @4) *** 5.09 km (7:46 / km) +147m 6:47 / km
ahr:165 max:180 shoes: Inov-8 Orocs

Awesome map memory session with Robbie and Nate on Polebrook... more later
12 PM

Orienteering 1:20:00 intensity: (40:00 @1) + (40:00 @3)
shoes: Inov-8 Orocs

Estimate on time on an activity with Boris on Surebridge. I was too exhausted for most of it though and had trouble even lifting my feet over fallen trees hidden in the blueberries and or ferns let alone map reading... Bad news all around.

Tuesday May 24, 2011 #

Running warm up/down 5:00 [1]

Running to and from starts
10 AM

Orienteering (fog-O) 38:12 intensity: (35 @1) + (6:41 @2) + (29:10 @3) + (1:46 @4) **** 4.38 km (8:43 / km) +76m 8:01 / km
ahr:157 max:173 shoes: Inov-8 Orocs

First training session at Becky's informal team trials training camp. It went very well for me with no huge issues. I noticed that I often had to take more time pinpointing my location that I would like when I got out of the fog. Something to work on. The exercise forced me to use my compass a lot which is exactly what I need. It worked amazingly for that.

DOMA

Orienteering (slopes) 52:25 intensity: (4 @0) + (7:50 @1) + (19:32 @2) + (24:59 @3) **** 5.53 km (9:29 / km) +174m 8:11 / km
ahr:145 max:167 shoes: Inov-8 Orocs

A second session on Ansonia. This time we were given the full map :) Becky had put together a course with lots of legs diagonally crossing slopes. This session really didn't go as well as the first - in large part due to being more tired.

DOMA

5 PM

Orienteering (Sprint) 43:58 intensity: (1 @0) + (17 @1) + (9:42 @2) + (31:13 @3) + (2:45 @4) **** 7.02 km (6:16 / km) +70m 5:58 / km
ahr:156 max:175 shoes: Newbalance 758 blue

Long (4.9 km) sprint on the Yale campus. Very tricky in bits figuring out the exact location of the controls. It would have been a bit easier with flags.

DOMA

Sunday May 22, 2011 #

8 AM

Orienteering warm up/down (control placement) 32:28 [1] * 3.38 km (9:36 / km) +1m 9:35 / km
shoes: Newbalance 758 blue

1 PM

Orienteering warm up/down (control pick-up) 17:16 [1] * 2.01 km (8:35 / km) +2m 8:32 / km
shoes: Newbalance 758 blue

Saturday May 21, 2011 #

11 AM

Orienteering 30:00 intensity: (15:00 @1) + (15:00 @4) 2.12 km (14:11 / km) +53m 12:36 / km
ahr:172 max:184 shoes: Newbalance 758 blue

A bunch of running around at Pinhey's point. some setting out controls and then I ran the micrO as a mass start with Alex T and Alex B then ran the Blank-O. All in all a good day. Super warm out sitting in the sun all day. Not a huge turn out but those that did come out seemed to really enjoy it. I think we may have gained a few families from it so I think that makes it successful!

Friday May 20, 2011 #

7 PM

Running 19:14 [1] 3.22 km (5:58 / km) +5m 5:55 / km

Ran home from Merivale High School where I dropped the car... stupidly didn't have my running shoes with me but given the distance I decided to go for it anyway.

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