Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: markg

In the 7 days ending Aug 31, 2008:

activity	#	time	miles		km		+m
Cycling	1	1:45:00	21.75	(12.4/h)	35.0	(20.0/h)	250
Strength & Conditioning	2	1:00:00
Orienteering	1	45:00	1.99	(22:38)	3.2	(14:04)	145	1 /	4c	25%
Running	1	29:31	4.29	(6:53)	6.9	(4:17)	63
Total	4	3:59:31	28.02		45.1		458	1 /	4c	25%

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Sunday Aug 31, 2008 #

Orienteering 45:00 [4] ***** 3.2 km (14:04 / km) +145m 11:28 / km
spiked:1/4c shoes: VJ Integrator

Disaster - worst orienteering in a long time. The Barebones Long-ish distance in shitty (0 deg and snow) weather. Made three huge errors in the first 4 controls - 19.5 minutes of mistakes in 33 min orienteering - and threw it in. The weather wasn't kind enough to finish a race this badly stuffed up. There was one tiny light in the gloom, I set the 2nd fastest split on the 2nd control. Hurrah.

Only completed 1.9km of the course, the remainder is the distance back to the start ...

Saturday Aug 30, 2008 #

Event: Barebones 2008

Friday Aug 29, 2008 #

Cycling (Commuting) 50:00 [3] 16.5 km (19.8 kph) +110m

Dropped the car off at the dealer for a service and road home on my MTB. I hadn't ridden this way before and didn't have an optimal route, reckon I can probably lose about 10min from that time.

Cycling (Commuting) 55:00 [3] 18.5 km (20.2 kph) +140m

Back to the car dealership. Got stuck on the wrong side of 16 Ave and Barlow Tr and had to do a big loop around behind the dealer to actually get in.

Strength & Conditioning 30:00 [3]

Squat exercises plus some stretching. Legs a bit tired after all my cycling today. It was about equal to all the other cycling I've done in the last 6 months.

Tuesday Aug 26, 2008 #

Running tempo 20:00 [4] 5.2 km (3:51 / km) +53m 3:40 / km
ahr:174 max:182 shoes: Nike Free 5.0 (grey/green)

20min threshold run in the 'burbs. Ran from near Brentwood up near Nose Hill and back down. Had to bump pace right up on the downhill when I thought I already had because I noticed my HR was dropping below threshold. Felt pretty good, this seemed like an easy pace and set my PB for 5km!

Running warm up/down 9:31 [3] 1.7 km (5:36 / km) +10m 5:26 / km
shoes: Nike Free 5.0 (grey/green)

Monday Aug 25, 2008 #

Strength & Conditioning 30:00 [3]

Squatting, back, and hamstring exercises from physio plus some stretching. Have been doing more of this but left it unlogged.

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