Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: spinner

In the 31 days ending Aug 31, 2015:

activity # timemileskm+m
  Orienteering15 11:29:50 46.78 75.28 922
  Cycling6 10:36:23 162.09(15.3/h) 260.86(24.6/h) 2110
  Running13 6:09:06 24.74 39.82 101
  Cycling - Stationary2 1:00:00
  Core Strength2 35:00
  Total32 29:50:19 233.61 375.96 3133

«»
2:43
0:00
» now
SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Monday Aug 31, 2015 #

5 PM

Cycling 2:26:29 intensity: (3:18 @1) + (54:45 @2) + (1:13:44 @3) + (14:42 @4) 52.27 km (21.4 kph) +369m
ahr:162 max:184

Saturday Aug 29, 2015 #

3 PM

Running 41:14 intensity: (35 @1) + (4:02 @2) + (31:59 @3) + (4:38 @4) 8.76 km (4:42 / km) +20m 4:39 / km
ahr:164 max:177 shoes: Icebug Acceleritas2

Powerline trail.

Friday Aug 28, 2015 #

Cycling - Stationary 30:00 [1]

Thursday Aug 27, 2015 #

10 AM

Cycling 2:43:36 intensity: (26:50 @1) + (1:46:05 @2) + (30:41 @3) 66.64 km (24.4 kph) +750m
ahr:150 max:171

Wednesday Aug 26, 2015 #

6 PM

Running 57:37 intensity: (7:28 @1) + (32:27 @2) + (17:26 @3) + (16 @4) 8.43 km (6:50 / km) +31m 6:43 / km
ahr:153 max:177 shoes: Saucony Fastwitch 6

Tuesday Aug 25, 2015 #

3 PM

Cycling 1:21:00 [2] 37.03 km (27.4 kph) +120m

Sunday Aug 23, 2015 #

9 AM

Running warm up/down 15:00 [2]

10 AM

Orienteering race 39:51 intensity: (10 @1) + (12 @2) + (44 @3) + (38:35 @4) + (10 @5) 7.54 km (5:17 / km) +28m 5:11 / km
ahr:179 max:185 shoes: Icebug Spirit5 OLX

Saturday Aug 22, 2015 #

11 AM

Orienteering race 1:25:19 [3] 8.2 km (10:24 / km) +180m 9:23 / km
shoes: Icebug Spirit5 OLX

Running warm up/down 15:00 [2]


Long C9 - Splits

Friday Aug 21, 2015 #

9 AM

Running warm up/down 10:00 [2]

10 AM

Orienteering race 46:22 intensity: (6:48 @3) + (38:33 @4) + (1:01 @5) 6.55 km (7:05 / km) +139m 6:24 / km
ahr:167 max:186 shoes: Icebug Spirit5 OLX

Thursday Aug 20, 2015 #

10 AM

Orienteering race 17:32 [4] 4.0 km (4:23 / km) +25m 4:15 / km
shoes: Icebug Acceleritas2

Running warm up/down 20:00 [2]


Sprint C5 - Splits

Wednesday Aug 19, 2015 #

Orienteering race 25:00 [4]

Tuesday Aug 18, 2015 #

10 AM

Orienteering 41:29 intensity: (14:21 @1) + (6:31 @2) + (9:18 @3) + (11:15 @4) + (4 @5) 2.83 km (14:39 / km) +54m 13:22 / km
ahr:156 max:185 shoes: Icebug Spirit5 OLX

12 PM

Orienteering 1:00:08 intensity: (31:11 @1) + (19:32 @2) + (7:30 @3) + (1:55 @4) 4.03 km (14:55 / km) +64m 13:49 / km
ahr:141 max:177 shoes: Icebug Spirit5 OLX

Monday Aug 17, 2015 #

8 AM

Orienteering race 13:04 [3] 2.5 km (5:14 / km)
shoes: Icebug Spirit5 OLX

Running warm up/down 15:00 [2]

1 PM

Orienteering race 1:02:27 [3] 5.43 km (11:30 / km) +140m 10:11 / km
shoes: Icebug Spirit5 OLX

Running warm up/down 15:00 [2]

Sunday Aug 16, 2015 #

Orienteering race 1:00:00 [3] 4.3 km (13:57 / km) +165m 11:42 / km
shoes: Icebug Spirit5 OLX

Running warm up/down 20:00 [2]


Middle 10 - Splits

Saturday Aug 15, 2015 #

Orienteering 45:00 [1]

Friday Aug 14, 2015 #

Event: 2015 Canadian Orienteering Championships
 

Thursday Aug 13, 2015 #

10 AM

Cycling 1:43:00 intensity: (32:22 @1) + (51:21 @2) + (15:23 @3) + (3:37 @4) + (17 @5) 39.24 km (22.9 kph) +648m
ahr:147 max:185

Wednesday Aug 12, 2015 #

6 PM

Running 1:09:32 intensity: (12:07 @1) + (20:31 @2) + (26:06 @3) + (10:48 @4) 11.53 km (6:02 / km) +29m 5:57 / km
ahr:157 max:181 shoes: Asics GEL-FujiRacer 3

Tuesday Aug 11, 2015 #

8 PM

Running warm up/down 15:00 [1]

9 PM

Orienteering 37:36 intensity: (3 @1) + (11 @2) + (4:37 @3) + (21:26 @4) + (11:19 @5) 7.59 km (4:57 / km) +14m 4:55 / km
ahr:181 max:189 shoes: Saucony Fastwitch 6

Sunday Aug 9, 2015 #

7 PM

Cycling 45:00 [2] 21.0 km (28.0 kph) +87m

Saturday Aug 8, 2015 #

2 PM

Running warm up/down 16:03 intensity: (52 @1) + (4:49 @2) + (10:22 @3) 2.45 km (6:33 / km) +6m 6:28 / km
ahr:161 max:174 shoes: Icebug Spirit5 OLX

3 PM

Orienteering 39:04 intensity: (4 @1) + (14 @2) + (2:49 @3) + (27:43 @4) + (8:14 @5) 5.71 km (6:51 / km) +51m 6:33 / km
ahr:181 max:189 shoes: Icebug Spirit5 OLX

Ran the middle distance course from Ottawa O-Fest 2012 at March Highlands.

Friday Aug 7, 2015 #

Core Strength 20:00 [2]

Thursday Aug 6, 2015 #

6 PM

Cycling 1:37:18 intensity: (1:06 @1) + (43:27 @2) + (52:45 @3) 44.68 km (27.6 kph) +136m
ahr:160 max:173

Wednesday Aug 5, 2015 #

6 PM

Running 59:40 intensity: (8:09 @1) + (22:15 @2) + (7:13 @3) + (14:22 @4) + (7:41 @5) 8.65 km (6:54 / km) +15m 6:50 / km
ahr:162 max:190 shoes: Asics GEL-FujiRacer 3

OOC running training at Mooney's Bay. did 6 lengths of the beach with 1min rest between each. then 3 loops following the perimeter fence around the track (1km). 4:02, 3:48, 3:35. started to notice the shin a bit on the last interval.

Tuesday Aug 4, 2015 #

5 PM

Orienteering intervals 56:42 intensity: (29 @1) + (10:23 @2) + (22:52 @3) + (20:56 @4) + (2:02 @5) 6.85 km (8:17 / km) +50m 7:59 / km
ahr:169 max:193 shoes: Icebug Spirit5 OLX

O-Intervals at March Highlands.

Monday Aug 3, 2015 #

Cycling - Stationary 30:00 [2]

Core Strength 15:00 [2]

Sunday Aug 2, 2015 #

4 PM

Orienteering 1:00:16 intensity: (10:21 @1) + (13:15 @2) + (11:48 @3) + (9:07 @4) + (15:45 @5) 9.75 km (6:11 / km) +12m 6:09 / km
ahr:165 max:192 shoes: Inov-8 X-Talon 212 2015

Ran the course from the SOAR event starting from Centrepoint Park. I probably should have ran this at a different time of day as it was a toasty 28 degrees when running... left shin started to get sore at about the half way mark. I took the second half slow and just jogged/walked to avoid making it worse. apparently my legs have forgotten how to run on asphalt after five weeks of running on what was basically a carpet of marshmallows.

« Earlier | Later »