Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 31 days ending Jan 31, 2018:

activity	#	time	miles		km		+m
Running	14	8:35:11	58.73	(8:46)	94.52	(5:27)	1220
Stretching	8	3:20:00
Biking	4	2:00:00
Forest Orienteering	2	1:25:58	5.42	(15:52)	8.72	(9:52)	253
Bouldering	1	30:00
Sprint Orienteering	2	29:09	3.11	(9:22)	5.01	(5:49)	12
Total	23	16:20:18	67.26		108.25		1485
[1-5]	19	13:13:36

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Wednesday Jan 31, 2018 #

6 PM

Running (Confederation Park) 30:00 [3] 6.0 km (5:00 / km)

Short run out to confed.

Monday Jan 29, 2018 #

Biking 30:00 [1]

6 PM

Running 12:59 [2] 2.52 km (5:09 / km) +37m 4:48 / km

Sprint Orienteering (Highwood) 11:42 [3] 2.33 km (5:01 / km) +12m 4:54 / km

A small 2km course. Made maybe one bad route choice. Sad with the time... its hard to run like 4:30 in snow...

Running 13:22 [2] 2.73 km (4:54 / km) +24m 4:41 / km

Sunday Jan 28, 2018 #

3 PM

Running (Nose Hill Top) 1:32:44 [3] 16.0 km (5:48 / km) +291m 5:19 / km

Pretty slow. But there was ice, snow, and some small wolves so I was saving my energy for the worst case scenario...

Stretching 20:00 [0]

Thursday Jan 25, 2018 #

6 PM

Running (Canmore Park Triple) 29:17 [3] 5.89 km (4:58 / km) +66m 4:43 / km

Not really happy with this run, but it seemed that it was alot slower through the snow, because on pavement I was doing 4:00min/km.

Stretching 20:00 [3]

Wednesday Jan 24, 2018 #

4 PM

Running (Canmore Park Triple) 30:17 [3] 5.86 km (5:10 / km) +51m 4:57 / km

First 2 km were slow warm up.
Then 3km hard (14:00min) the snow made it slower.

Stretching 20:00 [3]

Tuesday Jan 23, 2018 #

10 AM

Running (Crater Loop) 56:43 [2] 10.64 km (5:20 / km) +179m 4:55 / km

Took it a lot slower today. Happy with my time, thought it would be over 5:30min/km. Tight left Achilles though, need to stretch it out well today.

6 PM

Stretching 20:00 [0]

Mostly the Achilles.

Monday Jan 22, 2018 #

5 PM

Running (Crater Loop) 51:58 [3] 10.48 km (4:58 / km) +180m 4:34 / km

New PB lel. Felt really slow at the beginning going uphill (around 6min/km) then sped up on the flats on top of the hill (sub 5min/km).

C • nice run 2

6 PM

Stretching 30:00 [0]

Sunday Jan 21, 2018 #

Stretching 40:00 [0]
(rest day)

Didn't feel like running, so rest day,

Saturday Jan 20, 2018 #

11 AM

Running warm up/down 5:54 [1] 1.06 km (5:34 / km)

Forest Orienteering (Bow Valley) 20:56 [3] **** 2.6 km (8:03 / km) +86m 6:55 / km

First Loop. Easier in the day. Didn't make any mistakes on this course.

Running 5:13 [1] 0.46 km (11:20 / km)

Run to start 2.

Forest Orienteering (Bow Valley) 23:03 [3] **** 2.26 km (10:12 / km) +62m 8:58 / km

Hardest part of the map. Had bad direction in a couple cases, but no mistakes really.

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)

Back to car from finish.

Friday Jan 19, 2018 #

Biking 30:00 [1]

11 AM

Bouldering 30:00 [2]

Did all the A's and B's at the Uni. Did one C where I was able to campus through the crux.

9 PM

Forest Orienteering (Bow Valley) 41:59 [3] ***** 3.86 km (10:53 / km) +105m 9:34 / km

Short course. FIrst time out in the forest in a while. Harder then I thought in the dark. About halfway I had a bad direction around a depression and did a 180 and ran like that for about 5ish minutes.

C • Bow Valley 2