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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending Mar 22, 2015:

activity # timemileskm+m
  Orienteering7 6:21:30 11.12 17.9 700
  Running4 1:06:59
  Stretching3 1:03:50
  Conditioning - rolling4 51:17
  Deep water running2 45:08
  Swimming1 30:00
  Conditioning - core1 15:34
  Terrain Running1 9:53
  Total15 11:04:11 11.12 17.9 700
  [1-5]10 9:09:04

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MoTuWeThFrSaSu

Sunday Mar 22, 2015 #

10 AM

Running warm up/down 18:28 [1]

Orienteering race (Middle) 1:09:01 [1] 6.1 km (11:19 / km)

Running warm up/down 3:26 [1]

Saturday Mar 21, 2015 #

Event: Nacimiento del Canal de Castilla
 
10 AM

Running 21:17 [1]

Orienteering race (Long) 1:44:27 [4] 11.8 km (8:51 / km) +700m 6:50 / km

Running warm up/down 8:02 [1]

4 PM

Conditioning - rolling 10:00 [0]

Stretching 20:00 [0]

Friday Mar 20, 2015 #

2 PM

Deep water running 25:01 [1]

Over to the pool in Soto del Real after teaching art at Greg's school while the others hung out at recess. Just squeezed it in but super glad I did.

Thursday Mar 19, 2015 #

1 PM

Running warm up/down 5:18 [1]

Orienteering 32:43 [2]

Great training with Greg and Alex on a very nice map of a detailed area. Quit at 17 of 22 controls because my knee wasn't 100% and we were training in the evening again.

Running warm up/down 3:40 [1]

8 PM

Terrain Running 6:00 [1]

Orienteering 1:00:40 [1]

Terrain Running warm up/down 3:53 [1]

Wednesday Mar 18, 2015 #

Note

Saving this for later: http://runningmagazine.ca/the-piriformis-small-mus...
9 AM

Conditioning - rolling 18:37 [0]

1 PM

Conditioning - core 15:34 [5]

Rower and then planks to failure followed by some easy low back stuff.

1:40 on the rower and then 6 minutes of plank alternating every minute between front and side. Only made through 30 seconds of one of the side planks in the middle.
6 PM

Running warm up/down 6:48 [1]

Orienteering 37:11 [1]

Picked up Greg from his place after work and then did a fun training on the back to El Escorial.

Tuesday Mar 17, 2015 #

8 AM

Stretching 24:30 [0]

11 AM

Orienteering 39:43 [1]

Comments are currently written down in my notebook. I'll transfer them here later.
12 PM

Orienteering 37:45 [1]

9 PM

Conditioning - rolling 12:00 [0]

Hip stuff

Stretching 19:20 [0]

Focused around the hips

Monday Mar 16, 2015 #

10 AM

Swimming 24:38 [1]

Went to the pool in town today while Alex and Riel ran up a mountain. At 5 euros for an hour's swim I think I got the better deal here ;-)

I did 25 minutes of easy relaxing swimming then 20 minutes of water running followed by 5 minutes of super lazy 'swimming' to finish off. It was very much the right workout for me today and one of the high points in a day where all the little things seemed to go wrong:
- realised this morning that I missed the entry deadline for the JK relay.
- got yelled at by the neighbour (in Spanish - all I really knew was that he was mad) for poorly parking last night such that he couldn't get into his spot this morning
- was super cautious about not hitting his car when parking after swimming and consequently put some nice scratches into our brand new rental car with the post on the other side (the parking spot is quite small and the car is large and has a terrible turning radius)
- left my watch (my Garmin already died a few days ago) at the pool. Thankfully the lifeguards had picked up for me when I went back to find it.

On the bright side it's a beautiful day in the Spanish mountains!

Deep water running 20:07 [1]

C • Oh yes, and we managed to p... 1

Swimming 5:22 [1]

9 PM

Conditioning - rolling 10:40 [0]

Putting some serious pressure into my hips muscles.

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