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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sid

In the 30 days ending Sep 30, 2014:

activity # timemileskm+m
  Cycling3 7:44:49 81.14(5:44) 130.58(3:34) 712
  Orienteering3 4:47:28 13.23(21:44) 21.29(13:30) 34629 /39c74%
  Swimming2 2:14:38 3.73(36:07) 6.0(22:26)
  Weights, Core & Balance2 1:00:00
  Baseball2 50:00
  Total11 16:36:55 98.09 157.86 105829 /39c74%
  [1-5]10 14:35:20

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Tuesday Sep 30, 2014 #

6 AM

Swimming 1:09:38 [0] 3.1 km (22:28 / km)

MTC Swim Warm up 200 mix, 5 x 50 sidekick/swim, 2 x 150 scull / pull, 3 x 50 descending. Main - 300 swim, 3 x 100 gentle descend, 200 swim, 2 x 150 scull / swim, 2 x 75 swim, 300 swim, 3 x 100 descend, 200 pull. Cool down - 50 easy.
Shoulders were tight but never got any worse. Best was a 200 swim on 3:55.

Sunday Sep 28, 2014 #

10 AM

Cycling (Mtn) 2:15:22 intensity: (19:06 @0) + (1:38:00 @1) + (13:35 @2) + (2:55 @3) + (1:17 @4) + (29 @5) 28.71 km (4:43 / km) +200m 4:33 / km
ahr:102 max:144 shoes: Specialized Comp Mountain Pro

Saturday Sep 27, 2014 #

8 AM

Cycling (Road) 3:44:27 intensity: (25:14 @0) + (31:39 @1) + (21:17 @2) + (27:32 @3) + (1:16:49 @4) + (41:56 @5) 81.87 km (2:44 / km) +512m 2:40 / km
ahr:130 max:159 shoes: Northwave Road Shoes

Thursday Sep 25, 2014 #

6 AM

Swimming 1:05:00 [3] 2.9 km (22:25 / km)

MTC swim Warm up - 150 mix, 3 x 50 kick, 150 pull, 3 x 50 catchup/swim, 150 mix, 3 x 50 descending. Main Set - 300 pull, 3 x 100, 200 pull, 2 x 100, 100 pull, 100, 300 pull, 3 x 100 swim, 200 pull Cool down - 50 easy.

Tendonitis in both shoulders but right felt okay after warmup. Left never got good. Slow turns at walls and slow in general. Tried to work on keeping arms close to body on return

Wednesday Sep 24, 2014 #

7 PM

Weights, Core & Balance 30:00 [3]

Just getting back strength! Nothing hard!

Monday Sep 22, 2014 #

5 PM

Weights, Core & Balance 30:00 [3]

Started back into winter routine.

Saturday Sep 13, 2014 #

10 AM

Baseball 40:00 [3]

End of season tournament.

Cycling (Mtn) 1:45:00 [3] 20.0 km (5:15 / km)
shoes: Specialized Comp Mountain Pro

Iroquois Ridge and north.

Thursday Sep 11, 2014 #

6 PM

Baseball 10:00 [3]
shoes: Addidas Corner Blitz 8

Last regular season game. We ended up in 8th place.

Sunday Sep 7, 2014 #

10 AM

Orienteering race 1:52:30 [3] ***** 7.62 km (14:45 / km) +197m 13:04 / km
spiked:10/13c shoes: Inov8 Oroc 280 O Spikes

Long Distance Ontario Championships. Start by going cross country to control 1. Was playing tag with 2 other racers until control 5 so decided on a radical route choice. Not a good choice as that approach made CP 6 into a bingo control. Lost about 6 minutes. Had two instances where I could have gone the wrong way on trails but orientated and corrected my approach. Finished 3rd about 10 minutes behind GB.

Saturday Sep 6, 2014 #

11 AM

Orienteering race (Ontario Orienteering Cham) 32:46 intensity: (5:23 @0) + (4:44 @1) + (2:25 @2) + (1:22 @3) + (8:43 @4) + (10:09 @5) 2.88 km (11:22 / km) +26m 10:53 / km
ahr:132 max:150 spiked:8/12c shoes: Inov8 Oroc 280 O Spikes

Ontario Championships Sprint: Started okay but messed up control 5 and 9. Pretty rusty as I had not been on a map in 8 months. 10 minute error!
3 PM

Orienteering race 2:22:12 intensity: (2:14 @0) + (19:55 @1) + (48:12 @2) + (31:36 @3) + (32:35 @4) + (7:40 @5) **** 10.78 km (13:11 / km) +123m 12:29 / km
ahr:123 max:152 spiked:11/14c shoes: Inov8 Oroc 280 O Spikes

Middle Distance Ontario Championships. Okay start but major error, 45 minutes on control 3. The trail aimed for at one end was less distinct than suggested on the map. Ended up north of the map and wondered around quite a while before finding control 4 and heading back to 3. Control 8 was a bingo control and it took 2 attempts to find it. Stop to talk with DR at control 12 for 5 minutes.

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