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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending May 24, 2015:

activity # timemileskm+m
  Running4 2:41:03 18.16 29.22 94
  Stretching5 1:28:30
  Cycling1 59:14 13.6(4:21) 21.89(2:42) 45
  Orienteering1 58:21 3.91(14:54) 6.3(9:16) 30
  Trail running1 49:37 5.35(9:16) 8.62(5:46) 4
  Total10 6:56:45 41.03 66.03 173
  [1-5]7 5:28:15

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MoTuWeThFrSaSu

Sunday May 24, 2015 #

11 AM

Trail running 49:37 [1] 8.62 km (5:46 / km) +4m 5:45 / km

Theoretically this was orienteering but I know the map like the back of my hand and it was an easy course. When you look at the map roughly once every minute or two it doesn't count as orienteering.

Saturday May 23, 2015 #

8 AM

Running 19:30 [1] 3.62 km (5:24 / km)

Stretching 23:00 [0]

Roughly 20 minutes stretching and then an additional few minutes rolling my back with a tennis ball.
3 PM

Running race 17:42 [5] 5.0 km (3:32 / km) +23m 3:28 / km

Had a reach goal of 17 flat with an admittedly more realistic goal of 17:30 which I gave myself after struggling a bit on Wednesday and realising how tight I was through the hips and back. Nonetheless set myself up well (as best I could anyway) this week for a good performance. The weather cooperated too which was nice!

Ended up not quite meeting my 17:30 goal which was a bit disappointing but given that I can't remember when I last raced a 5k and haven't raced any real road race in a few years I'm happy enough with the result. I think the biggest difference I could have made would be through additional road racing experience. I started in the 4th or 5th line in the first corral (which I knew was too far back) but was too timid to push my way through to the front. Had to weave through people out of the start and then went out a bit too hard. The plan was to shoot for that 17:00-17:10 time with a 3:25-3:30 pace and see what happens but I started to fast. My plan was probably slightly too aggressive as well. Finally I looked at my watch and over-reacted to the pace (which I know fluctuates) too often.

The following are my km splits from my watch:
3:28 (crowded start and uphill)
3:17 (downhill)
3:29
3:40 (starting to struggle to keep the pace)
3:41 (really fighting to keep a decent pace to the end)

Running warm up/down 22:07 [1] 3.84 km (5:45 / km) +7m 5:42 / km

Warm-up through the crazy crowds.

Running warm up/down 9:17 [1] 1.1 km (8:25 / km) +3m 8:18 / km

A wee bit of cool down.

Friday May 22, 2015 #

10 PM

Stretching 22:00 [0]

Thursday May 21, 2015 #

6 PM

Orienteering 58:21 [1] 6.3 km (9:16 / km) +30m 9:03 / km

First part of this was fine (nothing special but the exercise wasn't to hard) and I was doing a good job of using my compass and working on good compass habits.
Then we get to the start of the corridor and there's extra construction blocking it. Run back and forth for a bit trying to figure it out and then go back to let the next person know and relay it on. I never stopped and reset my focus so the rest of the exercise was quite sloppy. Not good enough.

Wednesday May 20, 2015 #

6 PM

Running warm up/down 6:06 [1] 1.12 km (5:26 / km) +1m 5:24 / km

Running intervals 39:32 [3] 8.39 km (4:43 / km) +42m 4:36 / km

That did NOT feel good today. Felt amazing during the warmup but whenever I accelerated into the intervals I really had to fight to keep the speed up. Fight and stay relaxed. I was really tensing up, especially through the hips. Then I got a cramp on my right side at about 20 minutes. I fought through to 39 minutes where I crossed the bridge and the called it quits.

Will need to do lots of stretching between now and Saturday and focus on relaxing and and opening up the stride during the race to hit 17 minutes.

Running warm up/down 6:53 [1] 1.15 km (6:00 / km) +13m 5:40 / km

Stretching 10:00 [0]

10 PM

Stretching 22:30 [0]

Tuesday May 19, 2015 #

6 PM

Running 27:56 [2] 5.0 km (5:35 / km) +5m 5:34 / km

Was feeling good so just went with it.

Running 12:00 [1]

10-15 minutes of running kids from station to station.

Monday May 18, 2015 #

9 AM

Cycling 59:14 [1] 21.89 km (2:42 / km) +45m 2:41 / km

Easy ride - felt slow today.
10 PM

Stretching 11:00 [0]

Not much but I did get something in which is better than I can say most days over the past month.

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