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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 31 days ending Dec 31, 2016:

activity # timemileskm+m
  Running10 7:40:13 42.7(10:47) 68.72(6:42) 652
  Bouldering7 5:35:00
  Downhill skiing1 1:00:00
  Biking3 55:00 4.97(11:04) 8.0(6:53)
  Opposition3 6:00
  Total19 15:16:13 47.67 76.72 652

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Saturday Dec 31, 2016 #

1 AM

Running 25:00 [3] 3.7 km (6:45 / km)

Classic run at 1:30am.
6 PM

Running 33:00 [3] 5.5 km (6:00 / km)

Round in the snow

Friday Dec 30, 2016 #

1 PM

Running warm up/down 9:20 [3] 1.54 km (6:04 / km) +22m 5:39 / km

Jogging to the base of Lady McDonald.

Running intervals 47:09 [4] 5.52 km (8:33 / km) +500m 5:53 / km

Max distance uphill - 6:42min (560m)

rest walking - 5min (287 [x displacement])
Interval 1 - 2min (196)
rest walking - 5min (320)
Interval 2 - 2min (193)
rest walking - 5min (273)
Interval 3 - 1:39 (130)

Cool down (run home): - 11:09 (1.97km)

Thursday Dec 29, 2016 #

7 PM

Bouldering 45:00 [3]

Warmed up with drytooling:
2 laps right leg
2 laps left leg
2 laps both

Played add-on with David and Dylan, it probably got to about 5.11-/+ difficulty, and we made it to about 15 moves.

Sum of moves:(1+2+3+...+15= 120 moves)

Opposition 2:00 [2]

40 supermans

Wednesday Dec 28, 2016 #

5 PM

Running 1:01:00 [3] 9.01 km (6:46 / km) +130m 6:19 / km

Jogging around canmore looking for sprint maps.
7 PM

Bouldering 20:00 [2]

Played add on with David, until it looked like a stalemate, and then I crossed the drytooling board once. (I probably shouldn't even count that as training)

Opposition 2:00 [2]

30 supermans

Tuesday Dec 27, 2016 #

Downhill skiing 1:00:00 [3]

Skied at Sunshine all day.
6 PM

Bouldering warm up/down (Dry-Tooling) 10:00 [3]

Did 6 traverses:
right leg x2
left leg x2
both x2

Bouldering 40:00 [4]

(10 min on)x4 w/ 5min rest between sets

Opposition warm up/down 2:00 [3]

30 supermans

Thursday Dec 15, 2016 #

5 PM

Running warm up/down 20:00 [2] 1.8 km (11:07 / km)

2 laps jogging, and 2 laps with 4 strides.

Running 22:00 [4] 5.4 km (4:04 / km)

A number of 400m's, 800m's, and 1000m's intervals until we got to 5.4km. About halfway slowed down alot.

Running warm up/down 25:00 [3] 4.5 km (5:33 / km)

Ran a very long cooldown with another guy.

Tuesday Dec 13, 2016 #

4 PM

Bouldering 50:00 [3]

Stopped by the Uni sort of accidentally :D and went down to the bouldering wall just before track, and I ran into Ben! So I did a little bit of illegal bouldering, narrowly escaped eviction and then went to track.
C • "illegal" 4
5 PM

Running 20:00 [2] 2.0 km (10:00 / km)

2 laps of jogging
ABC's
2 laps accelerations

Running intervals 30:00 [4] 4.8 km (6:15 / km)

(4x (200m w/200m jogs)) x3 sets w/ 4min rest in between

Went out way too fast at the beginning therefore died suddenly about halfway.

Running warm up/down 20:00 [2] 2.25 km (8:53 / km)

I think it was 5 laps maybe 7.

Sunday Dec 11, 2016 #

11 AM

Running (warm up) 20:00 [3] 2.7 km (7:24 / km)

4 laps jogging.
ABC's
2 laps with 100m accelerations

Running tempo 22:30 [4] 5.4 km (4:10 / km)

1.35km tempo x4 with stations between each

4:22
Medicine ball throws
4:49
push ups, step ups, and burpees
5:48 - got a stitch
Medicine ball throws
4:29
push ups, step ups, and burpees

Running warm up/down 24:00 [3] 3.6 km (6:40 / km)

8 laps for cool down.

Saturday Dec 10, 2016 #

Bouldering race 1:30:00 [4]

Total time was 3 hours but I barely climbed in the last one.

Had a comp. I thought I climbed well and to the best of my abilities. DIdn't really lack much technique or coordination, just finger strength and core.

Tuesday Dec 6, 2016 #

Note
(rest day)

Have to start periodically stretching today.

Monday Dec 5, 2016 #

Biking 15:00 [3] 2.0 km (7:30 / km)

To the Uni.

Note
(rest day)

Beginning of rest week.

Sunday Dec 4, 2016 #

3 PM

Biking 20:00 [1] 3.0 km (6:40 / km)

Biking to the Uni.

Running 15:00 [3] 1.0 km (15:00 / km)

Warming up for the 1000.

Running race (200m track) 2:52 [5] 1.0 km (2:52 / km)

Mediocre race started out too fast. 200m splits:
31
32
37
38
34
5 PM

Running warm up/down 25:00 [3] 1.5 km (16:40 / km)

Warm up and cool down.

Running race (200m track) 10:22 [4] 3.0 km (3:27 / km)

It was okay, pretty slow, but ok for having run a 1000 just before.

Biking 20:00 [1] 3.0 km (6:40 / km)

biking home

Saturday Dec 3, 2016 #

7 PM

Bouldering 20:00 [3]

Finishing the training cycle without much of a bang. Really trying to jump the gun into the rest week.

Friday Dec 2, 2016 #

Note
(rest day)

Thursday Dec 1, 2016 #

5 PM

Running warm up/down 5:00 [2] 0.9 km (5:33 / km)

Two laps for warm up.

Running 10:00 [4] 1.8 km (5:33 / km)

[300m, 200m, 100m, 200m] x2
Just a taper before the race.

Running warm up/down 13:00 [3] 1.8 km (7:13 / km)

4 laps for cooldown.
7 PM

Bouldering 1:00:00 [3]

Warm up

C6: 9
C5: 14 ALL

Laddering 3x

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