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

Training Log Archive: Runner99

In the 30 days ending Sep 30, 2017:

activity # timemileskm+m
  Running25 17:13:51 111.35(9:17) 179.2(5:46) 2494
  Hiking2 2:46:26 9.19(18:07) 14.79(11:15) 498
  Forest Orienteering1 1:15:45 5.96(12:43) 9.59(7:54) 395
  Sprint Orienteering1 20:37 3.01(6:50) 4.85(4:15) 19
  Total26 21:36:39 129.51(10:01) 208.43(6:13) 3406
  [1-5]25 17:14:56
averages - sleep:6.8

«»
2:36
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Thursday Sep 28, 2017 #

Running (Canmore Park) 53:00 [3] 10.8 km (4:54 / km)

(1 km hard, 0.35km easy) x8
Training with team.

Tuesday Sep 26, 2017 #

Running (Nose Hill Top) 1:00:00 [3] 9.0 km (6:40 / km)

Running slow to Noes HIll, and faster back.

Sunday Sep 24, 2017 #

10 AM

Running 16:52 [3] 2.48 km (6:48 / km) +53m 6:09 / km

Sprint Orienteering race 20:37 [4] 4.85 km (4:15 / km) +19m 4:10 / km

Damian's course at Lindsay Park.



Made too many mistakes on this course, thanks to the really good route setting by Damian.

QuickRoute Scale:
Green = 3:00min'km
Yellow = 6:00min/km
Red = 9:00min/km

Mistakes:
8 ~ 10s
16 ~ 20s
23 ~ 30-40s

http://obasen.orientering.se/winsplits/online/en/d...

Running 14:54 [3] 2.68 km (5:34 / km) +11m 5:27 / km

Thursday Sep 21, 2017 #

4 PM

Running warm up/down 25:00 [3] 3.54 km (7:04 / km) +20m 6:52 / km

Running to the park with my bag, and then doing a lap of it for warm up.

Running hills (Montalban Park) 18:40 [4] 5.0 km (3:44 / km) +150m 3:15 / km

3x (4hills + 4strides) WIth the team. Took it pretty easy, but was still breathing hard going up the hills.
5 PM

Running warm up/down 40:00 [3] 4.0 km (10:00 / km)

Jogging really slow back home with my bag on. X_X Felt my legs more then after the workout...

Wednesday Sep 20, 2017 #

8 PM

Running long (Nose Hill Top) 1:31:28 intensity: (56:21 @0) + (13:49 @1) + (2:37 @2) + (17:58 @3) + (43 @4) 18.0 km (5:05 / km) +321m 4:40 / km
ahr:85 max:183

Evening run, had a gel, energy bar, and a drink, changing my mindset from 10km -> 20km. Almost got 20. Felt pretty good, a lot better than 2 weeks ago, like my legs were a bit sore but nothing too bad.

Tuesday Sep 19, 2017 #

7 PM

Running long (Nose Hill Top) 1:00:00 [3] 11.0 km (5:27 / km)

Run around nose hill, got dark so I accidentally missed a turn for an extra kilometer, ending up with only 11 rather than 12. :(

Monday Sep 18, 2017 #

6 PM

Running 1:26:03 intensity: (5:14 @0) + (1:14:15 @1) + (4:05 @2) + (1:58 @3) + (2 @4) + (29 @5) 16.01 km (5:22 / km) +231m 5:01 / km
ahr:136 max:192

Ran far.

Sunday Sep 17, 2017 #

10 AM

Running race 15:00 [5] 4.2 km (3:34 / km)

Team trial at the university. Pretty happy with my time, aimed for 4.3km in 15min (3:30pace) and held a (3:34pace) :) good place to start improving from.
12 PM

Running 10:58 intensity: (5:53 @0) + (3:58 @1) + (1:07 @3) 0.61 km (18:02 / km) +65m 11:47 / km
ahr:95 max:113

Forest Orienteering 1:15:45 intensity: (48:12 @0) + (17:30 @1) + (2:14 @2) + (7:01 @3) + (19 @4) + (29 @5) 9.59 km (7:54 / km) +395m 6:33 / km
ahr:92 max:187

Thursday Sep 14, 2017 #

11 AM

Running 1:03:00 [3] 7.87 km (8:00 / km) +84m 7:36 / km

4 PM

Running 36:55 [3] 3.89 km (9:29 / km) +22m 9:14 / km

Running 24:31 [3] 5.46 km (4:29 / km) +58m 4:16 / km

Running 2:36 [3] 0.28 km (9:25 / km)

Running 3:58 [3] 1.04 km (3:48 / km) +11m 3:36 / km

Wednesday Sep 13, 2017 #

6 AM

Running 8:20 [3] 1.28 km (6:29 / km) +33m 5:46 / km

Running (Nose Hill Bridge) 15:06 [4] 2.96 km (5:06 / km) +99m 4:22 / km
slept:6.0

Took it slower than yesterday, and felt better too. Need more sleep.

Running 22:50 [3] 4.3 km (5:19 / km) +12m 5:14 / km

11 PM

Running 1:02 [3] 0.19 km (5:25 / km)

Running 26:05 [3] 4.19 km (6:14 / km) +28m 6:01 / km

Lat intervals. 4x1km

Tuesday Sep 12, 2017 #

6 AM

Running warm up/down 10:39 [3] 1.49 km (7:10 / km) +38m 6:21 / km

Running (Nose Hill Bridge) 15:02 [4] 3.26 km (4:37 / km) +103m 3:59 / km
slept:6.0

Mock Trial run, big differences are the climb, shoes and amount of sleep lol. Really tired in the morning.

Running warm up/down 10:46 [3] 1.66 km (6:29 / km)

5 PM

Running 2:02 [3] 0.22 km (9:20 / km)

Running intervals 23:20 intensity: (3:50 @0) + (19:30 @4) 5.25 km (4:27 / km) +48m 4:15 / km

Running intervals with the team. Not dead last so yay for that, but still quite far behind the pack.

1.7km x3 @
6:35
6:42
6:26

Monday Sep 11, 2017 #

11 AM

Running (Nose Hill Bridge) 30:27 [3] 6.0 km (5:04 / km) +77m 4:46 / km

AM run to nose hill bridge, felt a bit rough at the beginning but was able to pick it up after the halfway point.
7 PM

Running (Nose Hill Bridge) 27:08 intensity: (20:08 @3) + (7:00 @4) 6.01 km (4:31 / km) +79m 4:14 / km
slept:3.0

PM run felt a lot better and was able to pick up a decent pace by the end of it. Ate too much though. Gonna transition my focus on shorter and faster distances for the team trial on the weekend.

Sunday Sep 10, 2017 #

2 PM

Running long (Cougar Loop) 1:01:25 [3] 10.1 km (6:05 / km) +360m 5:10 / km
slept:12.0

Took the first 5km loop slower, and then sped up on the second one after turning at the fence. Felt a bit more tired then yesterday, but was happy with the time when I finished.

Saturday Sep 9, 2017 #

9 AM

Running 9:18 [3] 1.8 km (5:09 / km) +15m 4:57 / km

Running to McMahon for volunteering, foot feels great using hoka's.
1 PM

Running 8:10 [3] 1.61 km (5:04 / km) +13m 4:51 / km

Running back home.
5 PM

Running (Cougar Loop) 29:00 [3] 5.3 km (5:28 / km) +180m 4:41 / km

Testing the foot again and it feels great, the hoka's are a lot better. Felt like I was going pretty fast but the time didn't reflect it.

Friday Sep 8, 2017 #

9 AM

Running 19:55 intensity: (5:00 @0) + (14:39 @1) + (4 @2) + (12 @3) 3.0 km (6:38 / km) +48m 6:09 / km
ahr:120 max:159

Testing out the foot, feeling iffy.

Tuesday Sep 5, 2017 #

4 PM

Running 10:31 [3] 1.5 km (7:01 / km) +6m 6:52 / km

Very light jog testing out the foot, during the team training.

Sunday Sep 3, 2017 #

Note
(rest day)

Saturday Sep 2, 2017 #

11 AM

Running (Goat Creek Pass) 1:19:50 intensity: (17:23 @0) + (27:22 @1) + (38 @2) + (34:27 @3) 13.21 km (6:03 / km) +331m 5:22 / km
ahr:83 max:162

Running with Danny, could sort of feel my foot from the beginning of the run and at 13km I thought it was a good idea to walk.

Hiking 1:16:26 intensity: (29:50 @0) + (34 @1) + (46:02 @3) 5.79 km (13:12 / km) +168m 11:32 / km
ahr:57 max:116

Walking the last 5 km because I could feel the bottom of my foot with every step and ran out of alternate positions to land it.

Friday Sep 1, 2017 #

12 PM

Hiking 1:30:00 [0] 9.0 km (10:00 / km) +330m 8:27 / km
(rest day)

Hiked with everyone to Elephant rocks, didn't realize there it was so far and so much climb. :|

« Earlier | Later »