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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O Joy

In the 31 days ending Mar 31, 2016:

activity # timemileskm+m
  Orienteering7 15:58:34 36.28(26:25) 58.38(16:25) 118144c
  run7 5:14:20 28.79(10:55) 46.33(6:47) 87
  core/stretch6 1:50:00
  walk2 56:20 2.68(21:01) 4.31(13:04) 19
  bike1 35:00 7.76(4:31) 12.49(2:48)
  warm up/cool down3 22:31 1.9(11:51) 3.06(7:22) 6
  Total19 24:56:45 77.4 124.57 129344c

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Wednesday Mar 30, 2016 #

6 PM

run 49:00 [3] 4.2 mi (11:40 / mi)
shoes: NB 860v5

Y Multifit training; a thunderstorm came in just as we were ready to go out so we opted for the treadmill :-( where I managed to do the written workout.
10 min easy aerobic (11:30 pace), 3 x 4 min 10K (10:20)/2 min easy, 6 min 10K, 10 min easy, 5 min walking cool down.

Monday Mar 28, 2016 #

6 PM

warm up/cool down 4:23 [2] 0.4 mi (10:52 / mi) +1m 10:47 / mi
shoes: NB 860v5

run 30:00 [3] 2.91 mi (10:19 / mi) +16m 10:08 / mi
shoes: NB 860v5

Y Multifit training; 4:30 HMP/0:30 jog x 6

warm up/cool down 2:04 [2] 0.18 mi (11:45 / mi)
shoes: NB 860v5

core/stretch 20:00 [1]

Saturday Mar 26, 2016 #

8 AM

run 58:49 [3] 5.55 mi (10:36 / mi) +37m 10:23 / mi
shoes: NB 860v5

Y Multifit training; Shark's tooth in Williams Creek neighbourhood, 8 min aerobic/ 1 min 10K/ 1 min walk. Started out a bit too fast with Penny and Justina.
9 AM

core/stretch 20:00 [1]

Wednesday Mar 23, 2016 #

6 PM

run 40:05 [3] 3.79 mi (10:34 / mi) +10m 10:29 / mi
shoes: NB 860v5

Y multifit training; 10 min easy then alternating 5 min 10K/easy intervals; N on Monon.

core/stretch 15:00 [1]

Sunday Mar 20, 2016 #

1 PM

Orienteering race (TROL#14 Govenor Bebb) 1:54:10 [3] 4.62 mi (24:44 / mi) +140m 22:36 / mi
shoes: X-Talon 212

Red course at Govenor Bebb set by Ben Hart. It was great to see parts of the park that I hadn't been to before.

OCIN_Gov_Bebb_Mar_2016_6 Red - Splits

Saturday Mar 19, 2016 #

12 PM

Orienteering race (TROL#13 Germantown) 2:31:55 [3] *** 5.53 mi (27:29 / mi) +130m 25:36 / mi
23c shoes: X-Talon 212

Friday Mar 18, 2016 #

6 PM

walk 27:38 [2] 1.33 mi (20:47 / mi) +19m 19:54 / mi

Family walk to Nora Rockstone for dinner and back.
7 PM

walk 28:42 [2] 1.35 mi (21:15 / mi)

Wednesday Mar 16, 2016 #

6 PM

warm up/cool down 4:15 [2] 0.37 mi (11:22 / mi)
shoes: X-Talon 212

run 34:04 [3] 3.0 mi (11:21 / mi)
shoes: NB 860v5

Y Multifit training; Northview track intervals of 10K pace:walk
1 min: 30 sec
2 min: 1 min
4 min: 2 min
8 min: 4 min
4 min: 2 min
2 min: 1 min
1 min: 30 sec

warm up/cool down 2:39 [2] 0.22 mi (12:03 / mi) +1m 11:53 / mi
shoes: NB 860v5

core/stretch 20:00 [1]

Sunday Mar 13, 2016 #

Event: OLOU The Mad Otter GOATGAINE
 
10 AM

Orienteering race (The Mad Otter Goat) 5:07:49 [3] 13.08 mi (23:32 / mi) +497m 21:03 / mi
shoes: X-Talon 212

4 PM

Orienteering race (The Mad Otter Rogaine) 44:45 [3] 1.91 mi (23:28 / mi) +59m 21:25 / mi
shoes: X-Talon 212

Saturday Mar 12, 2016 #

9 AM

run race (Great North Run) 1:04:02 [3] 6.18 mi (10:21 / mi) +24m 10:14 / mi
shoes: NB 860v5

MSDWT fundraiser race attracted 2500 runners. Despite a slightly sore throat, I took 1 min 30 sec off last year's time. Official time was around 1 min longer for potty break beind the utility house at 75th and the Monon.

Wednesday Mar 9, 2016 #

6 PM

bike 35:00 [3] 7.76 mi (4:31 / mi)

Spinning inside on a wet evening.
7 PM

core/stretch 10:00 [2]

Sunday Mar 6, 2016 #

11 AM

Orienteering race (TROL#10 Camp Ransburg) 2:38:24 [3] *** 6.13 mi (25:50 / mi) +355m 21:54 / mi
17c shoes: X-Talon 212

Red course set by Rob. Really fun course on a beautiful spring day in a (mostly) open park - what better way to spend a Sunday.
4 PM

Orienteering 31:31 [3] *** 1.01 mi (31:13 / mi)
4c shoes: X-Talon 212

Control pick-up

ICO_Camp_Ransburg_Mar_2016_6 - Red - Splits

Saturday Mar 5, 2016 #

11 AM

Orienteering 2:30:00 [3] 4.0 mi (37:30 / mi)
shoes: X-Talon 212

Control setting at Camp Ransburg.

Wednesday Mar 2, 2016 #

6 PM

run 38:20 [4] 3.15 mi (12:10 / mi)
shoes: NB 860v5

Y Multifit training at Northview track;
1 min run 1 min recovery
2 min run 2 min recov
4 min run 4 min recov
8 min run 4 min recov
4 min run 4 min recov
2 min run 2 min recov
1 min run 1 min recov

run was to be at faster than race pace, recovery was walking

My last 1 min run was faster than my first Yeah!!

warm up/cool down 3:23 [2] 0.3 mi (11:26 / mi)
shoes: NB 860v5

warm up/cool down 5:47 [3] 0.43 mi (13:27 / mi) +4m 13:04 / mi
shoes: NB 860v5

core/stretch 25:00 [3]

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