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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: emilyr

In the 30 days ending Jun 30, 2012:

activity # timemileskm+m
  Running10 5:50:29 24.05 38.7 43
  Orienteering4 3:53:00 14.47(16:06) 23.29(10:00) 431
  Circuit3 3:00:00
  Biking3 2:24:11
  Elliptical2 1:00:00
  Yoga1 1:00:00
  Total21 17:07:40 38.52 61.99 474
  [1-5]20 16:02:42

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Wednesday Jun 27, 2012 #

Circuit 1:00:00 [2]

Urban Adrenaline

Monday Jun 25, 2012 #

Running 29:40 [2] 5.1 km (5:49 / km)

Lululemon Run Club.

Saturday Jun 23, 2012 #

Running warm up/down 10:00 [1]

1 PM

Orienteering 21:20 intensity: (6 @0) + (3:25 @1) + (10:05 @2) + (6:08 @3) + (1:36 @4) 3.3 km (6:28 / km) +58m 5:56 / km
ahr:161 max:185

Sprint at Acadia University #1. Made about 2 minutes of mistakes. Last section was really smooth though.
C • Acadia? 2

Orienteering 18:45 intensity: (7 @0) + (34 @1) + (4:59 @2) + (12:07 @3) + (58 @4) 3.22 km (5:49 / km) +58m 5:20 / km
ahr:169 max:184

Ran in the reverse direction.

Friday Jun 22, 2012 #

Running 53:24 [2]

Run with Pam. Learning about all the park trails in Halifax! :)

Thursday Jun 21, 2012 #

Note
(rest day)

Calf hurting today (partly because I had active release on it). Going to take a rest day.

Wednesday Jun 20, 2012 #

Circuit 1:00:00 [2]

Urban Adrenaline at Lululemon. Fun session tonight but super muggy out.

Tuesday Jun 19, 2012 #

8 PM

Biking 54:11 intensity: (3:47 @0) + (19:21 @1) + (16:44 @2) + (13:27 @3) + (52 @4)
ahr:152 max:180

Calf not feeling the greatest so intervals on the bike. Tried pushing hard.

10 minute warm up
3 x 3 minute with 3 minute recoveries
6 x 1 minute with 2 minute recoveries
10 minutes cool down

Monday Jun 18, 2012 #

Running 31:44 [2] 5.5 km (5:46 / km)

Lululemon run club. Nice temperature :) Felt good tonight! Also, got my orthotics moulded today, yay!

Sunday Jun 17, 2012 #

10 AM

Orienteering 1:02:52 intensity: (7 @0) + (27:38 @1) + (30:47 @2) + (4:20 @3) 4.99 km (12:36 / km) +113m 11:19 / km
ahr:150 max:173

Fun training with Pam. Did an exercise where you memorize a leg and run it without the map while the other person follows along and plans the next leg. I got better once I actually started remembering what my attack point was and the feature the control was on. :)

Saturday Jun 16, 2012 #

1 PM

Orienteering 57:25 intensity: (5 @0) + (4:36 @1) + (30:40 @2) + (22:04 @3) 5.37 km (10:41 / km) +57m 10:09 / km
ahr:164 max:177

Score O at Shubie Park in Dartmouth. Fairly thick forests. Pam and I were racing it like a point to point, and I accidentally went to one in the wrong order, so I went back and corrected it (as if it was a point to point). Compass work was good and flow was fine for most of the course. Need to work on having more consistent attackpoints.

Thursday Jun 14, 2012 #

9 PM

Running 52:55 intensity: (26 @0) + (11:23 @1) + (20:50 @2) + (10:53 @3) + (9:23 @4) 8.11 km (6:31 / km)
ahr:162 max:187

On treadmill. Was supposed to do 6 x 3 minutes with 3 minutes recovery (I think at zone 4). Absolutely exhausted. In the past three days, I've spent 16 hours in the car on the highway in between work interviews and haven't been able to eat very well in the small towns of the Maritimes. I decided to just try to do the best I could tonight.

First 3 intervals at 7.8 mph
Last 3 intervals at 7.4 mph
First recovery at 5.0 mph
Last 4 recoveries at 3.5 mph

10 minute warm up at 6.0 mph
6 minutes at 5.0 and 4 minutes at 3.5 for cool down.

Incline 2.0
C • Getting tough! 1

Tuesday Jun 12, 2012 #

Elliptical 30:00 intensity: (20:00 @1) + (10:00 @2)

Super tired from work today (travelling and interviewing), but still wanted to get moving.

Monday Jun 11, 2012 #

6 PM

Running 47:54 intensity: (6 @1) + (23:28 @2) + (21:09 @3) + (3:11 @4) 8.0 km (5:59 / km) +27m 5:53 / km
ahr:175 max:181

Forgot to start my Garmin. Was suppose to be a 5km run, but the lady who planned it forgot to switch from miles to km so it was really a 5 mile run. Struggling today, not sure why.

Sunday Jun 10, 2012 #

Yoga 1:00:00 [0]

Saturday Jun 9, 2012 #

Running 52:16 [2] 9.62 km (5:26 / km)

Lululemon Run Club. Absolutely pouring out, but glad I got myself out of bed.

Friday Jun 8, 2012 #

Note
(rest day)

Really tired today.

Thursday Jun 7, 2012 #

Biking 1:00:00 [3]

Spin class at the Y. Very poorly designed room for ventilation, but a really good teacher.

Wednesday Jun 6, 2012 #

Circuit 1:00:00 [2]

Lululemon Urban Adrenaline. Hard tonight! My garmin died though, I thought it was plugged in and charging but there was a lose connection. Rainy, but fun. :)

Tuesday Jun 5, 2012 #

Biking 30:00 [2]

Finally got a membership at the Y, yay alternative training. :)

Elliptical 30:00 [1]

Stationary biking for an hour is long, so I decided to do half the time on the elliptical.

Monday Jun 4, 2012 #

6 PM

Running 33:33 intensity: (11:12 @1) + (20:24 @2) + (1:57 @3)
ahr:152 max:179

Run at Lululemon, finished with a run up Citadel hill.

Sunday Jun 3, 2012 #

12 PM

Running warm up/down 8:17 intensity: (16 @0) + (2:18 @1) + (4:55 @2) + (48 @3) 0.93 km (8:56 / km) +4m 8:44 / km
ahr:151 max:177

Orienteering 1:12:38 intensity: (4 @0) + (16:51 @1) + (39:39 @2) + (16:04 @3) 6.4 km (11:21 / km) +145m 10:11 / km
ahr:158 max:179

Falcon cup.

Running warm up/down 10:46 intensity: (10:23 @1) + (23 @2) 1.45 km (7:27 / km) +12m 7:09 / km
ahr:142 max:151

Saturday Jun 2, 2012 #

Running 20:00 [1]

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