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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 31 days ending Dec 31, 2019:

activity # timemileskm+m
  Running18 14:44:34 107.32(8:15) 172.71(5:07) 1533
  Hiking1 2:52:00 7.21(23:52) 11.6(14:50) 1300
  Strengthening3 1:40:00
  Virtual-O2 45:00
  Opposition2 35:00
  Total21 20:36:34 114.52 184.31 2833
  [1-5]19 18:26:34

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Tuesday Dec 31, 2019 #

5 PM

Virtual-O 15:00 [0]

Waiting for my watch to charge before my run. Actual garbage run lol. Map was a bit different then I expected but fine nonetheless. Need to focus more on direction and such in simple terrrain like this.

Running tempo 48:00 [4] 11.0 km (4:22 / km) +40m 4:17 / km

Out to the river and back home.

Running warm up/down 11:00 [2] 2.12 km (5:11 / km) +40m 4:44 / km

Finishing up the run home, couldn't keep up the pace anymore.

Monday Dec 30, 2019 #

Hiking 2:52:00 [1] 11.6 km (14:50 / km) +1300m 9:30 / km

Included the whole hike including walking back home by Lady Macdonald with Koi. Went up to the teahouse pretty fast and then a bit slower down.

Running 58:30 [1] 6.54 km (8:57 / km) +244m 7:32 / km

Slow run with my friend to the alpine hut.

Sunday Dec 29, 2019 #

Virtual-O 30:00 [0]

Ran a decent course on my new PC. Could have had some better routechoices. Also ran a course on the Czech map but took a bad bearing to the finish and had to bail... *Sad orienteer noises*




Saturday Dec 28, 2019 #

12 PM

Running warm up/down 30:00 [3] 6.0 km (5:00 / km) +120m 4:33 / km

Jogging 15min for warm up and cool down.

Running intervals 22:00 [3] 3.0 km (7:20 / km) +80m 6:28 / km

8x 300m + 3x 100m + 2x 50m

Friday Dec 27, 2019 #

Opposition 20:00 [0]

Strtching an rolling.. Basically finished my PC today solved my problem with the GPU not being detected by using a different display. Installed windows 10 so now just waiting for an ethernet cable to finish the set up and start using internet.

Note
(rest day)

Putting my computer together and fixing some issues. Worried I was going to have to go back to Calgary with it.

Thursday Dec 26, 2019 #

Running long 1:25:00 [3] 17.0 km (5:00 / km) +70m 4:54 / km

Long run along the river first picked up a power cable to a display that I needed for my computer that was in the store. Then continued along the river hoping that i could loop back across a bridge but i couldn't so came home the original way.

Wednesday Dec 25, 2019 #

Running 1:00:00 [3] 9.0 km (6:40 / km) +340m 5:36 / km

Went up to my favorite trail here, but it was covered in dry snow making it much slower to run.

Tuesday Dec 24, 2019 #

Note
(rest day)

Didn't get out for a run as I was out all day and then moved over to canmore...

Monday Dec 23, 2019 #

Running 55:00 [3] 12.0 km (4:35 / km) +50m 4:29 / km

Running between shops buying computer parts. Missed a couple good deals on GPU's and CPU's.

Sunday Dec 15, 2019 #

11 AM

Running warm up/down 40:00 [2] 8.0 km (5:00 / km)

Running tempo 9:00 [4] 2.5 km (3:36 / km)

Felt super tired and couldn't keep up the pace after 9min. I think next week will be better.

Friday Dec 13, 2019 #

Running 1:00:00 [3] 13.0 km (4:37 / km) +50m 4:32 / km

Run with Damian. Wanted to do more but was kinda tired so ended it a little early. Really nice chatting with someone on a run like that.
6 PM

Strengthening 30:00 [2]

4 sets of everything

10x 30lb squats
8x 1-legged 30lb squats
10x 15lb rows
Wall sit (intermittent) 3min
10x ~70lb squats
10x ~50lb 1-legged squats
10x 80lb bar lift??
10x lat pull down 85lb

Thursday Dec 12, 2019 #

4 PM

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

Did less of a cool down because I was so dead after the workout.

Running 30:00 intensity: (15:00 @0) + (15:00 @5) 4.5 km (6:40 / km)

(600 / 400 / 300 / 200) x3 sets R (120s / 90s / 60s & 5min)

Was only gonna do 2 but pushed myself to do three. Felt like garbage on the entire set, the 6 and 4's felt too fast, making the 3's and 2's not feel great.

Need a little more short stuff, but I guess that's what this is.

Kinda guessed the times.

Wednesday Dec 11, 2019 #

Running 44:00 [3] 8.0 km (5:30 / km) +162m 5:00 / km

Run around nosehill, slower than usual with all the snow. Think i might stick to sidewalks.

Tuesday Dec 10, 2019 #

4 AM

Running warm up/down 34:00 [2] 7.45 km (4:34 / km)

Running 40:00 intensity: (20:00 @0) + (20:00 @4) 6.5 km (6:09 / km)

I might update this later im feeling really lazy to upload my GPS.

Basically a combination of 400 / 600 / 800 / 1000 m intervals that all added up to 6.5km of running. Rest equaled the previous interval.

Opposition (Mobility) 15:00 [1]

Hurdle mobility.

Strengthening 10:00 [3]

10 squats x4 with 40kg
2x 6 pullups

Monday Dec 9, 2019 #

Note
(rest day)

Didn't really make it out anywhere. Also it was my rest day.

Sunday Dec 8, 2019 #

4 PM

Running warm up/down 36:00 [3] 8.0 km (4:30 / km)

Warming up and cooling down. And 5x 150m accelerations

Running tempo 15:00 [4] 4.2 km (3:34 / km)

Did a 15min run, only 200m behind my PB happy with that. Goal is to get about 4.5 km in the next moth or two.

Saturday Dec 7, 2019 #

5 PM

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

Warming up and cooling down before and after the race.

Running race 2:54 [5] 1.0 km (2:54 / km)

1000m paced myself too much on the 2nd and 3rd laps, and then couldn't make up enough time on the last one. Kinda sad I was 2s slower than last year, but it also make sense as my training this past month sucked, and i've focused on longer distance stuff the whole fall.

I think I'll rerun this in a month or two and try and break 50. Just need to do a little more speedwork.

Running 30:00 [3] 6.7 km (4:29 / km)

Wanted to run more trying to get to 6hrs of running for this week, but just felt tired after the race and called it at 30min.

Friday Dec 6, 2019 #

Running 20:00 [3] 4.0 km (5:00 / km)

15min warm up and cool down. Then I did 5x 200 at the pace I thought I could hold for the race tomorrow. 33s = 4:45

I basically ran 35s laps on average.

Tuesday Dec 3, 2019 #

Running 48:10 [3] 10.2 km (4:43 / km) +180m 4:20 / km

I think that would have been a Crater Loop PB if I hadn't cut it short by 300m.Oh well, felt decent after I got moving but could have been better. Also was dark so hard to see the ground as i went.

Monday Dec 2, 2019 #

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

Strengthening 1:00:00 intensity: (30:00 @0) + (30:00 @4)

About 10 reps of each

Squats with dumb bells x4
Wall sit 45s x4
Squats 27lb or kg? x4
Rows 27.5lb x4
Back lifs 50lb x2
Pull downs x2
Calf raises

Sunday Dec 1, 2019 #

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

7 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)

Running 36:00 [4] 8.0 km (4:30 / km) +157m 4:06 / km

Rolling hills on the treadmill. Wanted to go for an hour, but wussed out at 8km.

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