Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 28 days ending Feb 28, 2017:

activity

time

miles

Running

10:21:10

62.64

100.81

587

Bouldering

5:15:00

Sprint Orienteering

1:04:30

7.72

(8:21)

12.42

(5:12)

Stretching

1:00:00

Strengthening

54:00

Swimming

50:00

1.24

(40:14)

2.0

(25:00)

Core

35:00

Hanging

15:00

Climbing

11:00

Opposition

10:00

Biking

8:11

1.11

(7:21)

1.79

(4:34)

Total

20:43:51

72.71

117.02

587

[1-5]

19:08:51

averages - sleep:8.6

3:08

0:00

» now

Tuesday Feb 28, 2017 #

5 PM

Running 10:00 [3] 1.8 km (5:33 / km)

Laps, ABC's.

Running 24:13 2.5 km (9:41 / km)
ahr:155 max:191

(600m, 120s/r, 400m, 90s/r, 300m, 60s/r, 200m, 30s/r) 3min rest
(500m, 90s/r, 300m, 60s/r, 200m, 30s/r)

Running 10:27 [3] 1.8 km (5:48 / km) +2m 5:47 / km
ahr:154 max:170

Running 24:13 +43m
ahr:155 max:191

7 PM

Strengthening 40:00 [3]

Worked on upperbody and core.

Running 10:27 +2m
ahr:154 max:170

Sunday Feb 26, 2017 #

12 PM

Running warm up/down 10:00 [2] 1.7 km (5:53 / km)

Jogging ABC's

Running intervals 7:30 [4] 1.2 km (6:15 / km)

(50m hard, 50m easy, 50m hard, 50m walk) x6

Running 52 [5] 0.3 km (2:53 / km)

Strengthening 14:00 [3]

Medicine ball exercises.

1 PM

Running 6:22 [3] 0.97 km (6:34 / km)

To start

Sprint Orienteering 23:10 [4] 4.96 km (4:40 / km)

Ran a good course with lots of routechoice at the UofC stopped 2 because I didn't plan ahead enough, and lost contact for a second.

Running 10:25 [3] 1.62 km (6:26 / km)

Cool down home.

C • good stuff! 2

Running 9:55 1.15 km (8:38 / km) +6m 8:26 / km
ahr:151 max:167

Running 7:30 1.12 km (6:41 / km) +8m 6:28 / km
ahr:165 max:185

Running 51 0.09 km (9:46 / km) +3m 8:10 / km
ahr:152 max:172

Running 14:13 0.57 km (25:07 / km) +5m 24:01 / km
ahr:135 max:159

Running 6:21 0.97 km (6:34 / km) +9m 6:16 / km
ahr:140 max:158

Running 23:10 4.96 km (4:40 / km) +53m 4:26 / km
ahr:173 max:184

Saturday Feb 25, 2017 #

9 AM

Bouldering warm up/down 15:00 [0]
slept:8.5

Climbing race 5:00 [3]

Missed a foot on the first route.

Bouldering warm up/down 10:00 [1]

Climbing race 6:00 [3]

Did a bit better. Got wrecked by the Youth A's (so much lighter than us). Had a ton of fun

Bouldering (moonboard) 40:00 [3] ****

(3xV6, V7, 3xV5, V6, 3xV5, V6)
didn't get the V7 and some of the V6's

then tried around 10 more lines

3 PM

Running warm up/down 17:51 [3] 3.11 km (5:44 / km)

Run to start.

Sprint Orienteering (Patrick's Training - UofC) 17:29 [3] *** 3.57 km (4:54 / km)

Messed up the first control tragically, and was punished by slipping on ice around the first building corner. Otherwise i had planned the building section ahead well. Bad route to 5 because I didn't see a gap.And the rest was clean.

Running warm up/down 9:26 [3] 1.9 km (4:58 / km)

Home

Running 17:29 [3] 3.57 km (4:54 / km) +46m 4:36 / km

Running 9:26 [3] 1.9 km (4:57 / km) +11m 4:49 / km

Friday Feb 24, 2017 #

Note
(rest day)

Missed swimming. It looked like the pool was closed...

Thursday Feb 23, 2017 #

1 PM

Biking 8:11 [3] 1.79 km (4:34 / km)
slept:15.0

To the bus stop.

Running 8:12 [3] 1.79 km (4:35 / km) +32m 4:13 / km

3 PM

Running warm up/down 17:35 [3] 2.42 km (7:16 / km)

Lap around the field. ABC`s and 5 strides.

Sprint Orienteering (Imaginary ) 23:51 [3] ***** 3.89 km (6:08 / km)

Tried out my first course beside my school, the imaginary fences worked really well for the first part (~5:01), but for the second part, some areas were alot harder. Imagining features in the terrain by reading the map seems to be super useful though, because I found myself doing a few basic things alot less as it was more technical(~7:00).

The biggest thing was that I wasn`t able to read ahead as much. Which forced me to read the map more and then checking the terrain, conversely to reading the terrain, and checking it on the map. This method of training really internalizes the map to terrain process because first I need to understand the parameters of the map, and then visualize the missing parameters in the terrain among the real ones.

It should also get easier as I reuse the map and memorize the real and imaginary parameters.

In short I would say that it is a successful attempt at making and executing a new training.

imaginary map

real map

C • interesting exercise 5

Running 1:36 [1] 0.21 km (7:35 / km)

Running to the start of my intervals.

Running 16:06 [4] 3.14 km (5:08 / km)

8x (30sec hard, 1:30s easy)
Paces for laps (min/km):
(|3:00|2:50|2:56|2:55|2:59|2:51|2:49|2:52) hard
(|7:04|7:16|7:06|7:13|6:15|6:22|6:23|7:46) easy

Running warm up/down 7:41 [1] 1.12 km (6:52 / km)

Lap around the school.

Running 17:36 [3] 2.42 km (7:16 / km) +11m 7:06 / km

Running 23:52 [3] 3.89 km (6:08 / km) +16m 6:01 / km

Running 1:37 [3] 0.21 km (7:40 / km) +2m 7:18 / km

Running 16:06 [3] 3.14 km (5:08 / km) +22m 4:57 / km

Running 7:42 [3] 1.12 km (6:52 / km) +12m 6:31 / km

Running 29:45 [3] 10.17 km (2:56 / km) +112m 2:46 / km

Running 8:23 [3] 1.57 km (5:21 / km) +11m 5:10 / km

Wednesday Feb 22, 2017 #

6 AM

Stretching 10:00 [0]
slept:5.0

Hanging 15:00 [0]

Printed out sheets! Was a bit tired...

Core 15:00 [1]

Opposition 5:00 [0]

4 PM

Running 39:39 [2] 7.0 km (5:40 / km)

Jogged around MRU with a friend. I'll probably be adding after-school orienteering sessions before track, and after off day runs.

Running 39:39 [3] 7.01 km (5:39 / km) +81m 5:21 / km

Tuesday Feb 21, 2017 #

Note
slept:7.0

Robotics, final day. The robot is finished and bagged.

Monday Feb 20, 2017 #

Note
slept:8.0

Drove back home from Vancouver.

Sunday Feb 19, 2017 #

2 PM

Stretching warm up/down 40:00 [0]

So sore from yesterday, knew that I needed to get lucky with some technical slabs in order to pull through semis.

Bouldering warm up/down 30:00 [1] **
slept:10.0

Super easy moves, progressively harder, felt significantly weaker then yesterday.

Bouldering race 10:00 [3] *****

Flashed the first one, got bonus on the second, and then was just hosed. 75% of the boulders being relatively overhanging, and just so powerful totally didn't suit me. On the bright side it was great because I performed up to my fullest potential on those boulders. Most of the guys who beat me could do one-arms easily, and so now I know where I need to get to next year!

Saturday Feb 18, 2017 #

4 PM

Stretching 10:00 [0]

Easy stretching.

Bouldering warm up/down 1:20:00 [1] ***
slept:11.0

Overdid the warm up a tad, but I was just sooo stocked to get out there and start climbing!

Bouldering race 15:00 [4] ****

1 - got it on the second go, used a beautiful press that saved so much power and energy
2 - Super easy, needed to just not mess it up
3 - FELL OFF THE TOP on my 2nd go. Not a fun feeling, but whatevs, not hard to fix
4 - the power that I didn't have, the people who could do that one would go on to finals
5 - Beautiful juggy line, barely flashed it was sooo stocked

I was completely done by the end of that and qualified in 9th place, one away from finals!!! Really happy with my climbing.

Tuesday Feb 7, 2017 #

5 PM

Running warm up/down 15:00 [2] 1.8 km (8:20 / km)

Laps, leg swings, strides, etc..

Running intervals 15:00 [4] 1.8 km (8:20 / km)

(200m hard, 250m recovery) x4 w/ 3min rests

Running 10:00 [1] 0.9 km (11:07 / km)

laps

Sunday Feb 5, 2017 #

11 AM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
slept:10.0

Couple laps and then accelerations.

Running 35:00 [4] 7.4 km (4:44 / km)

900m hard, 200 rest, 900m hard, 200rest, 400 hard, 200m rest, 200 hard, 200m rest (didn't really know what I was doing on this one)

core exercises

900m hard, 200 rest, 400m hard, 200rest, 200 hard, 200m rest

medicine ball throws

900m hard, 200 rest, 400m hard, 200rest, 200 hard, 200m rest

Running warm up/down 5:00 [3] 0.9 km (5:33 / km)

3x 150m accelerations