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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 31 days ending Jan 31, 2019:

activity # timemileskm+m
  Running25 22:32:14 147.53(9:10) 237.43(5:42) 3192
  Hiking1 3:00:00 6.21(28:58) 10.0(18:00) 1000
  Map Reading2 2:00:00
  Forest Orienteering2 1:39:44 11.0(9:04) 17.71(5:38) 341
  Biking2 50:00
  Sprint Orienteering2 39:19 5.92(6:38) 9.53(4:08) 82
  Core1 20:00
  Physio1 15:00
  Strengthening1 10:00
  Total28 31:26:17 170.67 274.67 4615
  [1-5]26 25:57:47

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Thursday Jan 31, 2019 #

4 PM

Running warm up/down 25:00 [1] 4.7 km (5:19 / km) +47m 5:04 / km

Running 31:00 [4] 7.8 km (3:58 / km) +100m 3:44 / km

(8min hard 2 easy) x4

Felt really bad on this workout. At the 4:00min/km pace it felt very anaerobic and I felt like I couldn't breathe fully. Cut some of the intervals down to 4min w/ 1 easy. Also had some 1min rests of no running just catching my breath between some intervals.

Didn't finish the last set because it felt very anaerobic and its supposed to be an aerobic run, just under the lactic threshold.

Might have been because I didn't eat enough, didn't sleep enough, or that my body is just adapting to the past 2 weeks of training. Might have had the climb set a bit high. Not sure but hopefully my next hard run will feel good. we shall see....

Wednesday Jan 30, 2019 #

Running 33:00 [2] 6.0 km (5:30 / km) +50m 5:17 / km

Recovery run with David.

Tuesday Jan 29, 2019 #

4 PM

Running warm up/down 35:00 [1] 4.0 km (8:45 / km)

Running intervals 30:00 intensity: (15:00 @0) + (15:00 @5) 5.8 km (5:10 / km)



400
600
800
1000
1000
800
600
400
200

Monday Jan 28, 2019 #

Running 27:14 [2] 5.07 km (5:22 / km) +52m 5:07 / km
(rest day)

Sunday Jan 27, 2019 #

1 PM

Running warm up/down 55:00 [3] 9.5 km (5:47 / km) +72m 5:35 / km

Running to SAIT and back.

Sprint Orienteering race 18:59 [4] 4.78 km (3:58 / km) +13m 3:55 / km

Nice course at SAIT with Damian and Michael k. Actually felt pretty good today and had decent flow. Didn't make too many mistakes.

Saturday Jan 26, 2019 #

Running long (Montane Traverse) 1:33:00 [2] 15.25 km (6:06 / km) +416m 5:22 / km

Might have paused my watch for a little portion of it. So i was a bit confused by the distance. The climb made me tired by the end of it.

Friday Jan 25, 2019 #

Running 45:15 [3] 8.65 km (5:14 / km) +207m 4:40 / km

Jog around the G6.

Thursday Jan 24, 2019 #

4 PM

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)

Running 40:00 [4] 9.5 km (4:13 / km)

[8min 4min/km w/ 2min 5min/km] x4

Last one was hard.

Biking 10:00 [2]

Wednesday Jan 23, 2019 #

Running 54:17 [2] 10.65 km (5:06 / km) +183m 4:42 / km

Recovery run on Nose Hill

Tuesday Jan 22, 2019 #

4 PM

Running warm up/down 37:00 [3] 4.0 km (9:15 / km)

Warming up and cooling down.

Running intervals 23:30 intensity: (13:30 @0) + (10:00 @5) 4.0 km (5:53 / km)

400m x10 w/ 90s rests
1:10.7
1:08.8
1:09.0
1:10.5
1:10.6
1:15.1
1:12.6
1:16.1
1:18.9
1:09.0

Monday Jan 21, 2019 #

Note
(rest day)

Sunday Jan 20, 2019 #

10 AM

Running warm up/down 50:00 [2] 7.0 km (7:09 / km)

Warming up cooling down, and then doing ABC's, 150m intervals.

Running tempo 20:00 [3] 4.8 km (4:10 / km) +20m 4:05 / km

Easy tempo, wasn't pushing too fast not the best footing.

Core 20:00 [2]

Circuit exersises

Saturday Jan 19, 2019 #

Running long 1:24:00 [2] 14.0 km (6:00 / km) +330m 5:22 / km

Jog with Jan...

Friday Jan 18, 2019 #

6 PM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)

Running hills 36:30 [3] 8.0 km (4:34 / km) +200m 4:03 / km

Reading a forest map from Portugal on the treadmill. Had it set to level 5 rolling hills.

Thursday Jan 17, 2019 #

Running warm up/down 1:00:44 [2] 13.84 km (4:23 / km)

10min warm up

[8min interval (4:00min/km) w/ 2min jog] x4

12min cool down jog

Wednesday Jan 16, 2019 #

5 PM

Running warm up/down 25:00 [2] 5.4 km (4:38 / km)

6 laps each.

Running intervals 30:00 [5] 2.4 km (12:30 / km)

[[4x 200m] w/ 1min rests ] x3 w/ 5min rests]

times were around 32s

Tuesday Jan 15, 2019 #

Note
(rest day)

Monday Jan 14, 2019 #

Note
(rest day)

Map Reading 1:00:00 [0]

Analysis a run with Jan and Damian and me.

https://www.youtube.com/watch?v=Jmrd0vQcr4U&t=...

Sunday Jan 13, 2019 #

12 PM

Running warm up/down 1:00:00 [3] 7.5 km (8:00 / km) +66m 7:40 / km

Warming up and cooling down for race.

Sprint Orienteering (Ranchlands) 20:20 [4] ***** 4.75 km (4:17 / km) +69m 3:59 / km

Mock Race at Ranchlands, with Damian, David, Jan and Michael K.

Approximate times -
Jan - 18:25
Dam - 18:53
Michael K - 19:54
Me - 20:20
David - 25:00

Very nice technical course. Lost 5 sec on a little hook, and other time due to bad routechoices. I might do an analysis after today on 2D rerun. Need to run faster basically.

Messed up the long leg lost 20-30s on it.... :( Wrong route choice was hard to tell.

Splits:

https://connect.garmin.com/modern/activity/3297935...

Saturday Jan 12, 2019 #

10 AM

Running warm up/down 38:00 [3] 6.0 km (6:20 / km) +84m 5:55 / km

Jogging to and from Nose Hill.

Forest Orienteering intervals (Nose Hill Top) 34:00 [4] *** 5.74 km (5:55 / km) +100m 5:27 / km

Partner-O intervals with Jan. Could barely keep up with him on the flat where my HR was spiking at 210ish.

https://connect.garmin.com/modern/activity/3297935...

Friday Jan 11, 2019 #

4 PM

Running tempo 19:00 [4] 5.0 km (3:48 / km)

Not sure exactly about the time, but this seems right was using the Oval clock.

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)

Thursday Jan 10, 2019 #

Running 1:05:00 [3] 12.0 km (5:25 / km) +241m 4:55 / km

Orienteering and running between maps.

Forest Orienteering (Canmore Park) 1:05:44 [3] ** 11.97 km (5:29 / km) +241m 4:59 / km

Orienteering across Canmore Park and Confederation Park. Got dark at the end. Includes the jogging between both.

https://connect.garmin.com/modern/activity/3297935...

Wednesday Jan 9, 2019 #

Biking 40:00 [3]

12km

Strengthening 10:00 [1]

50 pull ups

Physio 15:00 [1]

20x half squats TB x2
1min glute bridge TB x3
20x side squat steps TB x3

Map Reading 1:00:00 [0]

Junior European Champs Middle Analysis

https://www.youtube.com/watch?v=YCo0e3JiHYo&t=...

Tuesday Jan 8, 2019 #

Running 21:18 [3] 5.1 km (4:11 / km) +51m 3:59 / km

Monday Jan 7, 2019 #

Running 20:00 [1] 4.0 km (5:00 / km)

Saturday Jan 5, 2019 #

Hiking 3:00:00 [0] 10.0 km (18:00 / km) +1000m 12:00 / km

Friday Jan 4, 2019 #

Running (Cougar Creek) 1:00:28 [2] 8.59 km (7:02 / km) +254m 6:08 / km

Technical run over rocks and ice.

Wednesday Jan 2, 2019 #

Running (Montane Traverse) 1:02:25 [3] 9.87 km (6:19 / km) +362m 5:21 / km

Easy slow run.

Tuesday Jan 1, 2019 #

5 PM

Running warm up/down 18:30 [3] 1.88 km (9:50 / km) +6m 9:41 / km

Running 47:03 [3] 8.63 km (5:27 / km) +221m 4:50 / km

Jog back from EP, and then a night trail run.
7 PM

Running 1:05:00 [3] 10.5 km (6:11 / km) +230m 5:35 / km

Jogging to the climbing center and back home. Then doing a faster run on my own on the G8.

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