Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dbakker

In the 30 days ending Apr 30, 2015:

activity	#	time	miles		km		+m
Biking	12	14:43:41	109.31	(8:05)	175.92	(5:01)	2274
Running	9	6:19:44	30.13		48.49		182
Hiking	1	1:06:00	2.78	(23:46)	4.47	(14:46)
Mapping	1	30:00	1.03	(29:05)	1.66	(18:04)
Strength	1	30:00
Total	21	23:09:25	143.25		230.54		2456

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Thursday Apr 30, 2015 #

Biking long 2:03:00 [1] 22.52 km (5:28 / km) +710m 4:43 / km

Bike down to the Cemetery, back up and over mount Ida and down next to Geires Berry Farm with dad. All double track riding, but quite loose, rocky, rooty and technical coming down. Legs are still a little bit stiff after the wild soles race. Need to work on stretching/recovery.

Tuesday Apr 28, 2015 #

Biking long 1:34:00 [2] 20.89 km (4:30 / km) +451m 4:04 / km
shoes: Norco Charger

Nice ride around South Canoe. Stayed below the tower but tried out most of the updates along Prudential. Legs are still a little bit tired from the race yesterday, but it was still much better than last week. Was slow on the uphill, but fairly smooth on the down hill.

Monday Apr 27, 2015 #

5 PM

Running warm up/down 20:00 [1]
shoes: Salomon X-Ultra

Warm up and cool down for wild soles Park Hill run. Warm up was alright, but barely did any cool down.

Running race 24:55 [4] 5.0 km (4:59 / km)
shoes: Salomon X-Ultra

Wild Soles race in Park Hill. Stuck on Seth's heels all the way until the last uphill where he dropped me. Great running!

Sunday Apr 26, 2015 #

Biking 27:40 [1] 6.67 km (4:09 / km) +85m 3:54 / km
shoes: Norco Charger

Super easy ride around town connecting Little Mountain, Rotary Trail, and Ready Forest. Just going short and easy prepping for the race tomorrow after the distance workouts the past few days.

Saturday Apr 25, 2015 #

Hiking long 1:06:00 [1] 4.47 km (14:46 / km)
shoes: Salomon X-Ultra

Easy hike around South Canoe with Mom, Mena, Lillian and Simon. Did a bunch of pruning on Lee's trail and Crosscut.

10 AM

Biking long 1:16:00 [2] 11.3 km (6:44 / km) +415m 5:41 / km
shoes: Norco Charger

Nice consistent ride with Dad up the road to Lumpy, then back up again and down Bear's Den, Triangle, P2, Undercut and PPT2. Felt much better on the bike today, but Lumpy felt pretty rough. First time on it this year.

Friday Apr 24, 2015 #

Strength 30:00 [1]

Turning over garden beds for just over an hour. Counted as 30 minutes because it is not exactly the definition of "strength". Head felt surprisingly good, only got slightly dizzy despite all of the upper body/neck movement.

Mapping 30:00 [1] 1.66 km (18:04 / km)
shoes: Salomon XR-Mission

Mapping vegetation in South Canoe between KC connecter and the clearcut (east-west), and the Road and Prudential (North South). Everything was wet today, so did not continue and do more.

Biking 1:03:30 [1] 14.6 km (4:21 / km) +430m 3:47 / km
shoes: Norco Charger

Easy ride out to, in, and back from South Canoe where I went up to the tower down lower schitzo and PPT2. Did an hour of mapping in the middle. Did not feel together with my bike, roots were slippery, legs still a bit tired from the race...

Wednesday Apr 22, 2015 #

Running 31:27 [1] 5.17 km (6:05 / km)
shoes: Salomon X-Ultra

Easy run around on mostly roads at dusk. Legs still feeling tired from Monday's race. Kept it short and slow.

Tuesday Apr 21, 2015 #

Biking 1:15:00 [1] 15.97 km (4:42 / km)
shoes: Norco Charger

Nice ride in (and out to) south canoe up climb, troll bridge, Banjo, KC connecter, up the road and over to bears den, down triangle P2, Undercut, back across troll bridge PPT2. Did another loop up climb, troll bridge, and down flying nun. Got a ride home from Dad. Although my knees felt sore (from the race yesterday) walking to and from school, I felt quite good on the bike today. I still did not push the pace on the uphill, but it was steady riding.

Monday Apr 20, 2015 #

5 PM

Running race 23:20 [4] 5.0 km (4:40 / km)
shoes: Salomon XR-Mission

First Wild Soles race in Little Mountain. Didn't do much of a warm up, but still felt fairly good off the start. All day today my legs felt heavy, but was able to run fairly well into 6th place only 1 minutes and a half behind the leader (James).

Running warm up/down 37:00 [1]
shoes: Salomon XR-Mission

Approximate time of warm up/walk around/cool down/take down. Unkown distance but could do a better job of warming up for next race. Need better day of hydration at school as well.

Sunday Apr 19, 2015 #

Biking 52:48 [1] 14.44 km (3:39 / km) +183m 3:26 / km

Easy ride around town connecting a number of the Greenways (Ready forest trail, rotary, little mountain, dump connecter, out to the bottom of the silver mine, DND land, and badger park). Legs felt tired again today, so just another really easy ride.

Saturday Apr 18, 2015 #

Biking 45:00 [1] 15.4 km (2:55 / km)

Easy ride with Dad out to south canoe up to troll bridge. Did some mapping, than back down through PPT2 and out the highway to Canoe. Head had quite a bit of dizziness in the morning so took the ride very easy.

Note

Did 1 hour of mapping (fieldwork) in the Banjo-Prudential (+eq) and troll bridge area.

Running 39:20 [1] 6.74 km (5:50 / km)
shoes: Salomon XR-Mission

Easy run with Mena on the bike going over SMS, down to the college, up Ready Forest trail, past Hillcrest, into badger park and back home. Felt good, no head problems, but legs were quite tired by the end. Very little spark today.

Friday Apr 17, 2015 #

Note

Had a physio appointement this morning. Feeling dizzy/headachey all day. Decided it would be best to take a day off.

Thursday Apr 16, 2015 #

Biking 1:19:43 [2] 18.63 km (4:17 / km)

Good ride after school out to south canoe, around modified salty dog loop, and back home. Saw SAS MTB team.

Wednesday Apr 15, 2015 #

Running 37:12 [1] 6.38 km (5:50 / km) +182m 5:06 / km
shoes: Salomon XR-Mission

Run after supper down to City Hall, over through Pileated Woods, through Hillcrest school up to Five Corners, to SMS and back home. Felt fairly good, hurting at the top of 12th though. Ran out of daylight so came back earlier than I wanted to. Couldn't run earlier in the day because of gardening/chores.

Tuesday Apr 14, 2015 #

4 PM

Running intervals 39:00 [1] 7.2 km (5:25 / km)
shoes: Salomon XR-Mission

Nice run around town with 4x2minute intervals. First time logging intervals on attackpoint... hope it works! Had some difficulty with headaches after second interval so I backed off and waited quite a while before doing third and fourth intervals. No problems on them.

Running 8:00 [3]
shoes: Salomon XR-Mission

Monday Apr 13, 2015 #

Biking 59:00 [1] 11.0 km (5:22 / km)

Fairly easy salty-dog route ride with dad. Focused on solid fast cornering on the downhills.

Sunday Apr 12, 2015 #

2 PM

Biking 1:10:00 [1] 9.0 km (7:47 / km)

Easy ride with Dad, John, Devon and Dan. Went off briefly on my own for more slightly more intense workout.

Biking 30:00 [2] 3.0 km (10:00 / km)