Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GRennie

In the 31 days ending Aug 31, 2016:

	activity	#	time	miles		km		+m
	Running	10	8:41:57	51.19	(10:12)	82.39	(6:20)	1832
	Canoeing	1	3:19:40	9.48	(21:04)	15.25	(13:06)
	Orienteering	5	2:23:34	18.51	(7:45)	29.79	(4:49)	358
	Biking	2	2:05:12	18.98	(6:36)	30.55	(4:06)	548
	Hiking	1	1:40:23	3.15	(31:52)	5.07	(19:48)	581
	Ultimate game	2	1:33:31	6.69	(13:59)	10.76	(8:41)
	Climbing	2	1:20:00
	Tennis	2	1:20:00
	Jog/Walk	1	1:00:56	4.08	(14:56)	6.57	(9:16)	141
	Swimming	1	29:12	0.9	(32:25)	1.45	(20:08)
	Core	1	22:00
	Total	23	24:16:25	112.98		181.83		3460
averages - rhr:109

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Wednesday Aug 31, 2016 #

Orienteering 23:32 [3] 4.64 km (5:04 / km) +83m 4:39 / km

WET at SFU - Great Sprint training. Had to stop a few times - such a tough map still.

Monday Aug 29, 2016 #

Running 46:03 [3] 8.2 km (5:37 / km) +24m 5:32 / km

Track intervals. Stopped at Empire Park on the way home from work, hadn't been to the track there before and didn't realize it wasn't a regular 400m - threw off my plans to do 800m intervals haha. Turned out to be around 575-580 m so i did two laps for a ~1150m interval. Did 5 with 3min rest.
4:21
4:24
4:21
4:12
4:10
On the third one I took the outside two lanes which go off the regular track and up a small (~2 m) hill around a statue of the two dudes that broke the 4 minute mile there at the commonwealth games (first time it had been done by more than one person i think) just to see what running up and downhill on a track was like.

Also. The point in between two soccer fields that I chose as my start and finish spot, that I assumed was half way around the track, turned out not to be a halfway point - one soccer field had an extra warmup area and was larger than the other - so my pacing was very off for the first two and I couldn't figure out why until I realized what had happened.

C • Nice workout! 2

Sunday Aug 28, 2016 #

Running 1:19:56 [3] 13.02 km (6:08 / km) +482m 5:11 / km

Good trail run up the BP from my house to the prospect road junction the back through princess park and the streets. Good way to end a pretty weak training week as I started work again.

Wednesday Aug 24, 2016 #

Running 47:33 [3] 8.07 km (5:54 / km)

Track workout 5x1200m with 3 min rest. Tried for 4:30's did pretty good. Knew the last one was going to be tough but wanted to push a bit as I had a couple days rest.
4:23.5
4:24.8
4:30.3
4:30.0
4:35.9

Monday Aug 22, 2016 #

Biking 1:03:50 [2] 10.72 km (5:57 / km) +271m 5:17 / km

Ride to Roche Point park and back

C • good training week 2

Sunday Aug 21, 2016 #

Climbing 40:00 [1]

Morning of Climbing at Lighthouse park with Kate and Ian - rest day

Saturday Aug 20, 2016 #

Running 1:32:32 [2] 12.8 km (7:14 / km) +576m 5:54 / km

Ran to deep cove for some tacos and donut with the hardman, lost him on the Seymour hill but otherwise felt good.

Friday Aug 19, 2016 #

Canoeing 3:19:40 [1] 15.25 km (13:06 / km)

Long slow paddle with Kate, Very nice hot evening, a couple stops

Running 41:33 [3] 6.8 km (6:07 / km) +14m 6:03 / km

Track intervals, went for 5x1000m but was dieing so only did 4. 3 min rest. legs felt super heavy.
3:26.3
3:37.7
3:48.8
3:51.9
It was like 31C.

C • nice workout 1

C • nice workout 2

Thursday Aug 18, 2016 #

Tennis 40:00 [1]

Tennis with KateK

Hiking 1:40:23 [1] 5.07 km (19:48 / km) +581m 12:35 / km

Hiked up BCMC with Kate and Ian to play the frisbee golf - didn't have time for the frisbee golf so hiked back down...

Note

Went to physio for my right knee which has been bothering me for over a month. He said that its just some miniscial bruising, avoid pavement, downhill, and jumping but it should be okay. hopefully not having frisbee will help.

Wednesday Aug 17, 2016 #

Orienteering 25:15 [3] 4.87 km (5:11 / km) +51m 4:56 / km

WET Trout lake, Legs tired from intervals/knees sore. Spent some time in the green looking for one that wasn't put in the green because i didn't listen to the instructions :)

Tuesday Aug 16, 2016 #

Running 43:32 8.2 km (5:19 / km)
ahr:165 max:182

2.48km warmup then 4x1200m Not the most consistent. Also shouldn't let Ian chose the rest. 2 min was a bit short so we tried to extend.
4:10 - 2 min rest
4:22 - ~2:30 rest
4:29 - 2:45 rest
4:19
then a bit of cool down.

Knees quite sore, also took my HR band off after two - it always feels easier to breath without it.

Monday Aug 15, 2016 #

Biking 1:01:22 [2] 19.83 km (3:06 / km) +277m 2:54 / km

Biked to RochePoint and back for my first attempt at mapping.

Ultimate game 52:04 [3] 5.64 km (9:14 / km)
ahr:129 max:187 rhr:109

1:57:45 long Game with Aprox 52:04 moving time - Div 3 finals 17-13 win.
Knee extra sore from long run yesterday.

Sunday Aug 14, 2016 #

Orienteering 53:09 10.24 km (5:11 / km) +167m 4:48 / km
ahr:171 max:182

WJR Stanley Park. Long fairly easy - messed up a bit near the end - mostly tiredness I think, also I think I had a contact inside out. Need to get faster :(

Running 22:30 [1] 2.54 km (8:51 / km) +32m 8:20 / km

Picking up some controls after the WJR

Tennis 40:00 [1]

Evening tennis with KateK

Saturday Aug 13, 2016 #

Climbing 40:00 [1]

Day near Squamish with Ian. I think 9 pitches of relatively easy sport routes.

Friday Aug 12, 2016 #

Swimming 29:12 [2] 1.45 km (20:08 / km)

Went for a swim! My first time trying to use swimming as fitness. Still having serious troubles with the whole breathing thing... Calves incredibly stiff from hills yesterday

Thursday Aug 11, 2016 #

6 PM

Running 58:23 6.72 km (8:41 / km) +444m 6:32 / km
ahr:160 max:188

Ran to the hill on the BP from twin bridges up the east side of Lynn Canyon. Did 5 intervals - the hill section is 260m long with 60m climb. They've put in a bunch of stairs at the top since I was last there.
2.10
2.19
2.30
2.29
2.37
with 3.30 rest except closer to 4min for the last one.
Did too many I think, could hardly jog home. Forgot to account for that part.

C • good effort 1

Orienteering 7:10 [4] 2.03 km (3:32 / km) +6m 3:29 / km

COC Sprint Relay - 3rd place club team :)

Sprint M21-34 - Splits

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