Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdamWoods

In the 31 days ending Jan 31, 2018:

activity # timemileskm+m
  Run10 12:04:43 38.72 62.31 1059
  Orienteering5 7:22:25 25.5 41.04 1250
  Mental2 35:00
  Bike1 35:00
  Core1 15:00
  Total15 20:52:08 64.22 103.35 2309
  [1-5]15 20:32:03

«»
3:23
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Monday Jan 29, 2018 #

Bike warm up/down 35:00 [2]

bike to/from work

Core 15:00 [1]

Mental 15:00 [1]

Sunday Jan 28, 2018 #

2 PM

Run 1:21:25 intensity: (3:12 @1) + (1:17:50 @2) + (23 @3) 9.57 mi (8:30 / mi) +106m 8:13 / mi
ahr:150 max:170

Saturday Jan 27, 2018 #

4 PM

Run 1:08:55 intensity: (1 @0) + (1:18 @1) + (48:11 @2) + (17:43 @3) + (1:42 @4) 9.36 mi (7:22 / mi) +5m 7:21 / mi
ahr:160 max:182

Thursday Jan 25, 2018 #

9 PM

Run 1:12:23 intensity: (2 @0) + (3:26 @1) + (1:03:32 @2) + (5:23 @3) 8.97 mi (8:04 / mi) +298m 7:19 / mi
ahr:154 max:171

Wednesday Jan 24, 2018 #

7 PM

Orienteering 38:00 [3]

3 Short sprint courses. Traffic + heavy rain made keeping in touch difficult for first part, then I started having more trouble with the non reflective flags. Good training

Run warm up/down 12:00 [2]

Mental 20:00 [0]

Sunday Jan 21, 2018 #

Run long 1:40:00 [2]

Picked up controls ~ 25 min and then went for long run on the trails to the west of the mapped Robert Burnaby park. made it as far West as the Galardi Highway exit

Sunday Jan 14, 2018 #

Run long 2:00:00 [2]

long run along coquitlam river and up the hill

Saturday Jan 13, 2018 #

2 PM

Orienteering 48:05 intensity: (8:45 @1) + (32:02 @2) + (7:18 @3) 3.94 mi (12:13 / mi) +164m 10:49 / mi
ahr:150 max:175

Wednesday Jan 10, 2018 #

7 PM

Orienteering race 22:15 intensity: (28 @1) + (2:36 @2) + (8:24 @3) + (10:47 @4) 3.19 mi (6:58 / mi) +66m 6:33 / mi
ahr:172 max:182

Felt good during course - took the first control to get into the map but was reading ahead for the rest of the course. 4:20 km average pace

Orienteering 18:08 intensity: (35 @1) + (3:28 @2) + (12:42 @3) + (1:23 @4) 2.37 mi (7:39 / mi) +51m 7:10 / mi
ahr:167 max:179

Was a bit cold/wet on second loop. Wished I'd taken my magnifier with me.
Made a couple of bobbles within the control circle and started to get stuck thinking negative thoughts. Used the opportunity to practice refocusing and though I wasn't completely happy with the outcome, I was able to refocus.
C • Magnifier 3

Orienteering warm up/down 12:00 [2]

did a loop around the lake to pick up controls

Orienteering 22:15 intensity: (28 @1) + (2:36 @2) + (8:24 @3) + (10:47 @4) 3.19 mi (6:58 / mi) +66m 6:33 / mi
ahr:172 max:182

Orienteering 18:08 intensity: (35 @1) + (3:28 @2) + (12:42 @3) + (1:23 @4) 2.37 mi (7:38 / mi) +51m 7:09 / mi
ahr:167 max:179

Tuesday Jan 9, 2018 #

6 PM

Orienteering 1:41:47 intensity: (1 @0) + (39:51 @1) + (48:43 @2) + (11:46 @3) + (1:26 @4) 5.22 mi (19:30 / mi) +426m 15:33 / mi
ahr:144 max:178

Had a fun "scavenger hunt" in the dark. Enjoyed the bushwacking mixed with stretches of fast trail running.

Orienteering 1:41:47 intensity: (1 @0) + (39:51 @1) + (48:43 @2) + (11:46 @3) + (1:26 @4) 5.22 mi (19:29 / mi) +426m 15:33 / mi
ahr:144 max:178

Sunday Jan 7, 2018 #

2 PM

Run long 2:00:00 [2] 17.4 km (6:54 / km) +650m 5:49 / km

Long run along the Coquitlam river and up to Sawblade falls.

Saturday Jan 6, 2018 #

2 PM

Run long 1:30:00 [2]

Checking out the Robert Burnaby map in preparation for my WJR.

Friday Jan 5, 2018 #

Run 30:00 [2]

Cut run short because the cut knee from Wed was hurting.

Wednesday Jan 3, 2018 #

6 PM

Orienteering 40:00 [3]

Did two loops of the memory course. The first one took 27:30 and the second loop (first loop again without looking at the map) took 20:30.

Tripped on a rock leaving a control part way through the second loop and cut my right knee.

Orienteering 8:00 [1]

Orienteering warm up/down 12:00 [2]

Tuesday Jan 2, 2018 #

Run warm up/down 30:00 [2]

Didn't wear enough and cut run short when it began to rain.

« Earlier | Later »