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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending Sep 23, 2012:

activity # timemileskm+m
  Terrain Running2 3:08:39 13.97(13:30) 22.48(8:23) 385
  Rock Gym3 2:05:00
  Orienteering2 1:42:38 9.22(11:08) 14.84(6:55) 85
  Stretching4 1:17:00
  Running2 1:04:45 5.73(11:18) 9.22(7:01) 11
  Trail running1 16:38 1.5(11:04) 2.42(6:52) 2
  Total12 9:34:40 30.42 48.96 483
  [1-5]8 8:07:57

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MoTuWeThFrSaSu

Sunday Sep 23, 2012 #

9 AM

Stretching 5:00 [0]

10 AM

Running warm up/down 23:25 intensity: (3:47 @0) + (5:16 @1) + (9:51 @2) + (3:33 @3) + (58 @4) 2.49 km (9:23 / km) +7m 9:16 / km
ahr:132 max:189 shoes: X-talon 212 Sept 2012

Orienteering race 58:24 intensity: (4 @0) + (28 @1) + (2:37 @2) + (26:09 @3) + (26:39 @4) + (2:27 @5) 8.96 km (6:31 / km) +55m 6:19 / km
ahr:169 max:215 shoes: X-talon 212 Sept 2012

Poor... sloppy...

Trail running 16:38 intensity: (37 @0) + (3:45 @1) + (10:49 @2) + (1:12 @3) + (15 @4) 2.42 km (6:52 / km) +2m 6:51 / km
ahr:134 max:173 shoes: X-talon 212 Sept 2012

2 PM

Stretching 5:00 [0]

4 PM

Rock Gym 30:00 [1]

Alex wanted to do some climbing so I joined in for a bit

Long Advanced - Splits

Saturday Sep 22, 2012 #

Note

I was going to do some stretching tonight but my grandparents were over when I got home from running. Between that and preparing some basemap material from today's run to show people tomorrow I didn't get the stretching in. Will stretch in the morning before leaving.
2 PM

Terrain Running long 1:49:56 intensity: (4:30 @0) + (30:10 @1) + (49:45 @2) + (23:57 @3) + (1:34 @4) 10.0 km (11:00 / km) +355m 9:20 / km
ahr:138 max:174 shoes: Oroc 280s, winter 2012

Exploraty long run with Eric and Nick through what I'll call Fortune North. There are some really nice bits of terrain in there and distinct middle and long sections. You can expect a nice new map of at least some of that in the future. ;)
C • Fortune North 6

Friday Sep 21, 2012 #

Rock Gym 1:15:00 [1] ***

Thursday Sep 20, 2012 #

6 PM

Orienteering 44:14 intensity: (1:01 @1) + (3:39 @2) + (24:03 @3) + (14:50 @4) + (41 @5) 5.88 km (7:31 / km) +30m 7:20 / km
ahr:164 max:197 shoes: X-talon 212 Sept 2012

Awesome training on what's left of the Kanata Lakes map organized by Eric.
Bold orienteering training. Run on a compass, pick your attackpoint, visualize in the control circle, take the control. It got harder and harder as the light got dimmer and dimmer and I struggled (especially towards the end) with the visualization portion.

The compass and attackpoint parts went generally really well though. Several spots where I drifted left.

Wednesday Sep 19, 2012 #

6 PM

Terrain Running intervals 1:18:43 intensity: (27 @0) + (7:37 @1) + (13:25 @2) + (30:17 @3) + (24:37 @4) + (2:20 @5) 12.48 km (6:18 / km) +30m 6:14 / km
ahr:160 max:209 shoes: X-talon 212 Sept 2012

Awesome session. Thanks Francis!

The rest day yesterday really helped I think. I was raring to go this morning but managed to hold off until this evening. I did go mapping though ;)
8 PM

Stretching 25:00 [0]

Tuesday Sep 18, 2012 #

Note

Raining all day. Just couldn't get myself motivated or inspired to get out the door today.
10 AM

Stretching 42:00 [0]

Monday Sep 17, 2012 #

10 AM

Running 41:20 intensity: (18 @0) + (9:56 @1) + (23:41 @2) + (6:22 @3) + (1:03 @4) 6.73 km (6:09 / km) +4m 6:08 / km
ahr:138 max:188

Easy / recovery run.
11 AM

Rock Gym 20:00 [1]

And Nick was over when I got home and he and Alex wanted to do some climbing.

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