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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Canadian

In the 9 days ending Jun 6, 2011:

activity # timemileskm+m
  Cycling6 5:52:18 86.17(4:05) 138.67(2:32) 352
  Orienteering4 5:03:08 23.79(12:45) 38.29(7:55) 805
  Running3 2:01:17 12.23(9:55) 19.69(6:10) 36
  Total11 12:56:43 122.19(6:21) 196.65(3:57) 1193
  [1-5]11 10:17:50

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SuMoTuWeThFrSaSuMo

Monday Jun 6, 2011 #

9 AM

Note

stretching - 20 min

Brian tells me the left side of my back is really tight and that I need to be stretching my back more (ie at all).
10 AM

Cycling 1:56:40 intensity: (1:16:16 @0) + (39:15 @1) + (1:09 @2) 45.68 km (2:33 / km) +109m 2:31 / km
ahr:106 max:137 shoes: GIANT - Defy

Did a bunch of chores... went by the customs office at the airport to finish filling in the form to get O-store.ca's Trimtex shipment released from Montreal! Yay for having Trimtex stuff to sell at the COCs!

Sunday Jun 5, 2011 #

Event: OOC B-meet
 
11 AM

Orienteering 1:00:35 intensity: (6 @0) + (20 @1) + (13:44 @2) + (37:15 @3) + (9:10 @4) 8.36 km (7:15 / km) +15m 7:11 / km
ahr:157 max:180 shoes: Inov-8 Orocs

There were definitely some major sections of idiot orienteering in this. Once I finally got to control 1 I was wondering if I should have done the beginner course instead... I thought I had tamed my compass bearings to an acceptable level but apparently they are still wild and lead my in terribly wrong directions.

Compass issues were the main problem but generally had a lot of trouble focusing. I was greeter this morning which made it much harder to focus leading up to the run but I still should have been able to get into it better than I did.

The comforting thing from all this is that I still had a reasonable race despite feeling like I couldn't orienteer at all. I figure on I should have been 10 minutes less than I was.

Running warm up/down 8:59 intensity: (29 @0) + (7:14 @1) + (1:16 @2) 1.55 km (5:48 / km) +2m 5:46 / km
ahr:121 max:137

A short warm up to orienteering.

Long Advanced - Splits

Saturday Jun 4, 2011 #

9 AM

Note

Stretching-25 min, after getting up.. woke up with a major kink in my neck which is really annoying.
10 AM

Running 1:22:31 intensity: (35 @0) + (18:10 @1) + (48:04 @2) + (15:11 @3) + (31 @4) 13.52 km (6:06 / km) +11m 6:05 / km
ahr:138 max:172

Ran out to Bruce Pit and back... found some more interesting trails at the bottom of ravines and such. I still think it's an area worth mapping.

Took me a while to get into this run. The kink in my neck was bugging me but did become less noticeable as the run went on. The congested feeling and phlegm in my throat didn't...
C • Dogs 7

Friday Jun 3, 2011 #

3 PM

Cycling (travel) 1:07:32 intensity: (2:54 @0) + (49:07 @1) + (6:25 @2) + (4:20 @3) + (3:11 @4) + (1:35 @5) 26.86 km (2:31 / km) +77m 2:29 / km
ahr:118 max:215 shoes: GIANT - Defy

Thursday Jun 2, 2011 #

2 PM

Cycling 30:46 [0] 10.33 km (2:59 / km) +19m 2:57 / km
shoes: GIANT - Defy

biked out to do some mapping at Mud Lake

Cycling 24:57 [1] 10.27 km (2:26 / km) +57m 2:22 / km
shoes: GIANT - Defy

Back from mapping

Wednesday Jun 1, 2011 #

8 AM

Cycling 1:13:22 intensity: (43:14 @0) + (30:08 @1) 27.88 km (2:38 / km) +56m 2:36 / km
ahr:106 max:129 shoes: GIANT - Defy

Riding to and from a dentist appointment
6 PM

Running warm up/down 29:47 intensity: (2:21 @0) + (8:38 @1) + (18:48 @2) 4.62 km (6:27 / km) +23m 6:17 / km
ahr:126 max:139 shoes: Newbalance 758 blue

I did the warm up and cool down portion of today's workout with a 35 minute stretching session in between. I was badly feeling the effects of the last 4 days of heavy running.

Tuesday May 31, 2011 #

Event: Trailhead Summer Solstice Meet 1
 

Note

Finally proved to myself this weekend that I can actually do this elite orienteering thing by pulling together 3 solid races in one weekend. I've struggled for so long to put together a full weekend of clean races (heck even one complete race) and it feels awesome to have a super weekend like that! Fourth Canadian in the middle yesterday!
C • I'm going to take the credit... 6
5 PM

Cycling warm up/down 19:13 intensity: (1:07 @0) + (14:52 @1) + (3:14 @2) 8.98 km (2:08 / km) +22m 2:07 / km
ahr:120 max:142 shoes: GIANT - Defy

Cycling to the score-o at McCarthy Woods.

Orienteering (Score-o) 43:57 intensity: (4 @0) + (10 @1) + (2:34 @2) + (26:32 @3) + (9:16 @4) + (5:21 @5) * 6.77 km (6:30 / km) +10m 6:27 / km
ahr:168 max:218 shoes: Newbalance 758 blue

Far too hot out and still tired from the weekend but the orienteering was super easy and it wasn't too long. I was third back after Tea and Alex B who both had a 2 handicap.
8 PM

Cycling 19:48 intensity: (25 @0) + (14:10 @1) + (5:13 @2) 8.67 km (2:17 / km) +12m 2:16 / km
ahr:123 max:143

Riding home from McCarthy

Monday May 30, 2011 #

9 AM

Orienteering 16:27 intensity: (15 @0) + (6:13 @1) + (8:45 @2) + (1:14 @3) 1.88 km (8:46 / km) +110m 6:47 / km
ahr:131 max:163

Orienteering 40:33 intensity: (4 @0) + (11 @1) + (1:04 @2) + (25:21 @3) + (13:53 @4) 4.62 km (8:47 / km) +120m 7:46 / km
ahr:166 max:186


Blue - Splits

Sunday May 29, 2011 #

Event: OOC Sprint Relay
 
10 AM

Orienteering 14:49 intensity: (12 @0) + (8:10 @1) + (6:27 @2) 1.66 km (8:56 / km) +3m 8:51 / km
ahr:125 max:139

Orienteering 2:06:47 intensity: (5 @0) + (11 @1) + (18:11 @2) + (1:40:06 @3) + (8:09 @4) + (5 @5) 15.01 km (8:27 / km) +547m 7:09 / km
ahr:158 max:194


Blue - Splits

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