Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GRennie

In the 30 days ending Nov 30, 2018:

activity	#	time	miles		km		+m
Running	9	5:10:20	43.58	(7:07)	70.13	(4:26)	738
Gym Workout	6	4:00:00
Orienteering	4	3:09:54	20.51	(9:16)	33.0	(5:45)	672
Yoga	4	2:35:00
Biking	1	2:18:00	27.09	(5:06)	43.59	(3:10)	1187
Soccer	2	1:25:00
Core	4	52:00
Bouldering	1	30:00
Total	24	20:00:14	91.17		146.72		2597
[1-5]	17	12:55:08

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Friday Nov 30, 2018 #

Gym Workout 35:00 [0]

Legs, hips, lower back, bit of core

Thursday Nov 29, 2018 #

Running 44:39 [3] 10.26 km (4:21 / km) +101m 4:09 / km

Round the golf course, feeling tired

Tuesday Nov 27, 2018 #

Running 32:05 [3] 6.5 km (4:56 / km) +11m 4:54 / km

6x800m with 2 min rest. 2:46, 2:51, 2:52, 2:54, 2:50, 2:53

Sunday Nov 25, 2018 #

Orienteering 52:33 [3] 6.37 km (8:15 / km) +300m 6:41 / km

Mistake to 2 led everyone astray but meant I dropped them, alone till 9. Made huge mistakes on 6 and 9. Ian and Ben caught me there. Ian and I were pretty far back on Martin and Mantas heading to 10 as they headed to 13 but we push hard and I managed to squeak out 1st place on the last 2 controls and the run in. Very Fun.

C • Congrats! 4

Soccer 40:00 [3]

Subbed for a friends urban rec team. Quite tired from the dark side and full from the whitespot

Friday Nov 23, 2018 #

Running 22:26 [3] 5.65 km (3:58 / km) +5m 3:57 / km

Out for a little lunch time yog. Knee hurting in a new spot, I think from the squats...

Thursday Nov 22, 2018 #

Gym Workout 40:00 [0]

First time doing leg exercises at the gym :o.
Single leg squats and single leg deadlift + some hips and lower back stuff.
Hoping it helps my hip & hammy issues.

Wednesday Nov 21, 2018 #

Yoga 45:00 [0]

Core 7:00 [2]

Orienteering 33:41 [3] 6.38 km (5:17 / km) +72m 5:00 / km

WET Downtown. Really challenging map, got me a couple times.

Tuesday Nov 20, 2018 #

Running 37:30 [3] 8.47 km (4:26 / km) +12m 4:24 / km

Went to try training with the Fraser Street Run Club, pretty fun but takes up more of the evening. 5x1200m with a slow lap cool down. Took it a bit slow though.
4:57, 4:58, 4:50, 4:40, 4:39
Ankle pretty sore by the end.

C • Ankle sore 2

Monday Nov 19, 2018 #

Gym Workout 45:00 [0]

Sunday Nov 18, 2018 #

Orienteering 1:03:05 [3] 12.65 km (4:59 / km) +136m 4:44 / km

WJR Pac Spir.
Didn't listen to the instructions so just went for a score O.
Legs feeling quite sore from yesterday.

Saturday Nov 17, 2018 #

Running 53:25 [4] 11.17 km (4:47 / km) +285m 4:14 / km

Phantom Run.
A usually 12k trail race in the LSCR that I've always wanted to try. Good fun but oof pretty tough. Came 4th overall, 3rd man.
Must get faster!

Thursday Nov 15, 2018 #

Note

Resting most of this week for back to back races this weekend.

Wednesday Nov 14, 2018 #

Yoga 30:00 [0]

Short Yoga

Core 15:00 [2]

Tuesday Nov 13, 2018 #

Gym Workout 45:00 [0]

Monday Nov 12, 2018 #

Running 20:26 [3] 5.15 km (3:58 / km) +54m 3:46 / km

Little lunch Run. Left hammy hurting.

C • check out result 3

Sunday Nov 11, 2018 #

Biking 2:18:00 [2] 43.59 km (3:10 / km) +1187m 2:47 / km

Rode up my Seymour from my parents. Hips still tired from soccer. Beautiful sunset while I was up top but painfully cold coming down so I just went as directly home as possible

Friday Nov 9, 2018 #

Soccer 45:00 [3]

Soccer with coworkers.
Bit of a big day for me as I had a bit of a mental block about going back to field sports. Put on my cleats for the first time in over a year, the longest I’ve gone without wearing them since I was 5. Ankle felt fine which really was to be expected, going down stairs is worse than making sharp turns.

Hamstrings not so happy though. And cardio, oof I thought I’d be running around all over the place but apparently I’m out of sprinting shape.

Wednesday Nov 7, 2018 #

Orienteering 40:35 [3] 7.6 km (5:20 / km) +164m 4:49 / km

WET at Queens park. Felt slow and tired, hips especially tired.

Yoga 35:00 [0]

Just a short one.