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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GRennie

In the 31 days ending Jul 31, 2016:

activity # timemileskm+m
  Orienteering6 7:29:38 29.65 47.71 1353
  Hiking3 6:45:54 19.83(20:28) 31.92(12:43) 1783
  Ultimate game5 4:31:58 18.49(14:42) 29.76(9:08)
  Swimming9 4:30:00
  Trail Running1 2:53:13 13.1(13:13) 21.08(8:13) 859
  Biking2 2:35:48 33.8(4:37) 54.39(2:52) 605
  Running3 2:07:17 14.17(8:59) 22.81(5:35) 333
  Bouldering2 1:10:00
  Climbing3 1:10:00
  Gym Workout1 30:00
  Core1 20:00
  Total31 34:03:48 129.04 207.67 4933

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Sunday Jul 31, 2016 #

Orienteering 1:40:16 [3] 14.79 km (6:47 / km) +330m 6:06 / km

Much better than yesterday. Was winning the race at every control until 17 where a 5 minute error cost me first overall. It would've been really nice to finish up the race without that but still great to have a better run then yesterday.

Also my second ever COC Gold in M21 (always in the long haha)

Saturday Jul 30, 2016 #

Orienteering 45:39 [3]

WRE so no GPS watch. Was winning the race at 4 till a bobble on five and a nearly nine minute ever on 6 put me way out. Hadn't been this disappointed by a result in a long time, maybe ever :(

Friday Jul 29, 2016 #

Climbing 30:00 [1]

Climbing at the back of Lake Louise with Andrew, Ian, Nate, and Kate. Led two trad climbs and top roped 3 others.

Thursday Jul 28, 2016 #

Trail Running 2:53:13 [2] 21.08 km (8:13 / km) +859m 6:50 / km

moving time 2:53:13
Ran ice line trail in Yoho with Nate, Ian, and Erica. Super fun!

Hiking 3:05:54 [1] 14.65 km (12:41 / km) +492m 10:52 / km

Hiked up to the tea house at plain of six glaciers with the group. This was foolish as I was so tired and sore by the end.

Wednesday Jul 27, 2016 #

Hiking 1:40:00 [1] 6.27 km (15:57 / km) +291m 12:57 / km

Parker Ridge with the group.

Tuesday Jul 26, 2016 #

Hiking 2:00:00 [1] 11.0 km (10:55 / km) +1000m 7:30 / km

Watch froze so I only got partial stats. Went up the rocky hill across from Mt. Edith Caval with Kate and Erica for a great 360degree view

Monday Jul 25, 2016 #

Orienteering 16:42 [4] 3.23 km (5:10 / km) +41m 4:52 / km

WCOC Sprint - Mix of urban/forest sprint - Went pretty well till a ~40sec mistake near the end, which cost me 1st overall.

Sunday Jul 24, 2016 #

9 AM

Orienteering 1:38:06 [3] 11.14 km (8:48 / km) +314m 7:43 / km

WCOC Long - Much better than yesterday! A couple small bobbles but was winning the race at every control. Slowed right down in the hard stuff though - would have been nice to be a bit more on the edge

Saturday Jul 23, 2016 #

Orienteering 54:37 [3] 5.77 km (9:28 / km) +176m 8:13 / km

WCOC Middle - hopelessly blew number 1, lost 6.20 had to relocate off the start flag (almost twice), rest was okay until I rolled my ankle just before the end.

Orienteering 46:12 [2] 3.68 km (12:33 / km) +112m 10:54 / km
ahr:151 max:178

WCOC Model event - went for a jog

Tuesday Jul 19, 2016 #

Bouldering 30:00 [1]

Hive with Ian and Andre

Monday Jul 18, 2016 #

Biking 1:16:46 [2] 27.5 km (2:47 / km) +304m 2:39 / km
ahr:145 max:185

Rode home from UBC via a frisbee club meeting. Pushed hard up Keith road hill (1.07km 60m climb) and moved my segment record up from 59th to 13th!!

Ultimate game 53:37 [3] 5.26 km (10:12 / km)

Game one. 1:11:14 less men tonight puts moving time closer to total time.
No HR band

Ultimate game 56:55 [3] 5.62 km (10:08 / km)

Game two - 1:11:08

Sunday Jul 17, 2016 #

Core 20:00 [2]

Core and a few stretches

Saturday Jul 16, 2016 #

Running 39:33 [3] 6.13 km (6:27 / km)
ahr:156 max:187

9 x 400m with 2 min rest
1:14.2
1:17.6
1:14.4
1:18.6
1:18.4
1:19.0
1:21.5
1:21.8
1:21.2
Wasn't feeling well this morning but went anyways - quite slow obsv - feels like my hr band makes it hard to breath. loosened it but then it fell off too often. Felt great to have my orthotics again

Friday Jul 15, 2016 #

Climbing 20:00 [1]

Took a full day intro to trad climbing course with Ian, taught by my brother. Led my first two trad climbs :)

Note

Got my orthotics back :)

Thursday Jul 14, 2016 #

Swimming 30:00 [1]

45 min swimming lesson - last one as I'll miss tomorrow's. Pretty happy with the experience.

Running 34:36 [3] 7.35 km (4:42 / km) +58m 4:32 / km
ahr:174 max:186

Went for a run from campus to triumph and back with a bit through the park. Stomach didn't feel great from our big pub lunch but what can you do.
Watch Zones:
Z5 - 29:29
Z4 - 4:21
Z3 - 0:26
Z2 - 0:07
Z1 - 0:16

Wednesday Jul 13, 2016 #

Swimming 30:00 [1]

45 min swim lesson - front/backstroke then some treading

Bouldering 40:00 [1]

Bouldering at the coop - cave to myself :)

Gym Workout 30:00 [1]

Core, weights (biceps and chest), and some stretching

Tuesday Jul 12, 2016 #

10 AM

Swimming 30:00 [1]

45 min swim lesson front/backstroke then diving at the end
1 PM

Biking 1:19:02 [2] 26.89 km (2:56 / km) +301m 2:47 / km
ahr:142 max:167

Road home from UBC for the first time. Nice ride - beat google's estimate by 25 min even with going along the gravel path at Jerhico.

My Garmin gives me a placing when I cross common segments. So I am now officially the 599th fastest person to bike the Lions Gate bridge :o (out of 6145 lol)

Monday Jul 11, 2016 #

Swimming 30:00 [1]

45 Min swim lesson - My inability to bend my feet apart from each other has finally come to light as we started whip kick :(
6 PM

Ultimate game 31:13 [3] 3.72 km (8:23 / km)
ahr:147 max:189

58:13 frisbee game 31:13 moving time.
zones are adjusting slowly i think
Z5 - 12:37
Z4 - 6:38
Z3 - 5:40
Z2 - 6:55
Z1 - 26:19
8 PM

Ultimate game 37:31 [3] 4.16 km (9:01 / km)
ahr:145 max:191

1:03:22 frisbee game, 37:31 moving time.

Sunday Jul 10, 2016 #

Event: Pig War!
 

Orienteering 1:28:06 [3] 9.1 km (9:41 / km) +380m 8:01 / km

Forgot my watch at home :( Big Willy Style ran 9.3 382 so I'll guess something similar.

Race didn't go so well. Started off over confident and wasn't into the scale blew up number 3 - went from 4-26 because the number confused me (more my fault than the map's) and messed up 7 (more the map's fault than mine :p)
But had a fun run to number 9 which lifted my spirits and i had a good rest of race technically - did have a miraculous 4 foot fall off a wet wood bridge into a rocky creek below and bashed myself up a bit. Both knees are quite bruised and sore today but I think its mostly just bruising.

Friday Jul 8, 2016 #

Swimming 30:00 [1]

45 Min swim lesson

Thursday Jul 7, 2016 #

Swimming 30:00 [1]

45 Min swim lesson

Wednesday Jul 6, 2016 #

Swimming 30:00 [1]

45 Min swim lesson

Tuesday Jul 5, 2016 #

Swimming 30:00 [1]

45 Min swim lesson

Note

Put my orthotics in to get fixed. My feet and knees are hurting a bit when I walk without them :(

Monday Jul 4, 2016 #

Swimming 30:00 [1]

Taking adult level 200 swimming lessons with Kate to get my technique down. Soon my days of floundering will be over and triathlons and using swimming as cross training will be options (hopefully :)

45 minute swimming lessons
7 PM

Ultimate game 44:23 [3] 5.09 km (8:43 / km)
ahr:147 max:189

Wore my Garmin and HR strap for frisbee games tonight.

Game 1 - 1:10:59 - watch thinks 44:23 moving time.

My watch thinks:
Z5 - 14:08
Z4 - 15:57
Z3 - 10:22
Z2 - 20:50
Z1 - 9:26
But that doesn't account for stopped time, and I haven't worn the ban enough for it to know my zones yet.

Watch thinks I need 28 hrs to recover from this one game...
8 PM

Ultimate game 48:19 [3] 5.91 km (8:11 / km)
ahr:146 max:189

Game 2 - 1:22:07

Knee getting quite sore, managed not to layout on it once tonight though! :) Maybe my cleats or turf?

See https://connect.garmin.com/modern/activity/1241958...
For more details.

Sunday Jul 3, 2016 #

Climbing 20:00 [1]

A couple routes on the smoke bluffs with Kate, Tori and co.

Saturday Jul 2, 2016 #

3 PM

Running 53:08 [3] 9.33 km (5:42 / km) +275m 4:58 / km
ahr:174 max:187

Tried to go for a 'tempo' run - not sure what the difference was between this and a regular run though. Both knees hurt - Right one still moreso.

Wore my HR band for the first time - now my watch has given me all sorts of statistics like Ground Contact Time Balance and Vertical Oscillation Ratio not sure what to do with these haha. Also it thinks i need 72 hours to recover from this run, should probably wear the band more to give it more data.
See for all the fun data: https://connect.garmin.com/modern/activity/1238657...

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