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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: spinner

In the 7 days ending May 25, 2015:

activity # timemileskm+m
  Orienteering3 4:09:59 18.36(13:37) 29.54(8:28) 116
  Cycling3 3:32:47 41.77 67.22 241
  Running4 1:28:27 8.11 13.05 23
  Cycling - Stationary1 40:00
  Strength 1 25:00
  Core Strength1 20:00
  Total10 10:36:13 68.23 109.81 380

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TuWeThFrSaSuMo

Monday May 25, 2015 #

1 PM

Running warm up/down 10:00 [1]

Orienteering 2:25:44 intensity: (48:31 @1) + (1:31:08 @2) + (5:33 @3) + (6 @4) + (26 @5) 15.11 km (9:39 / km) +80m 9:24 / km
ahr:142 max:206 shoes: Inov-8 X-Talon 212 2015

Went to the Carp Ridge with Jeff and ran the M21E long distance from NAOC2014. it rained the entire time we were running so the conditions were muddy and slippery. the woods were quite thick, and visibility was low. technically it went mostly alright, apart from taking a horrible route through tons of dense shrubberies on the way to #2, and searching for #6 way too early. the orienteering didn't feel to smooth and my focus wasn't great but it started to get a bit better during the second half.

Sunday May 24, 2015 #

Event: OOC Classic Event: Britannia Park/Mud Lake
 
9 AM

Cycling 40:00 [2]

from mud lake to the war museum to watch a bit of the half marathon, then back to mud lake for the B-meet.
10 AM

Running warm up/down 15:00 [1]

Orienteering race 43:16 intensity: (6 @1) + (31 @2) + (8:55 @3) + (32:56 @4) + (48 @5) 8.33 km (5:12 / km) +4m 5:11 / km
ahr:176 max:185 shoes: Inov-8 X-Talon 212 2015

B-meet at Mud Lake/Britannia Park. very simple course technically with most of it being trail running, but that is to be expected for this area.

Long Advanced - Splits

Saturday May 23, 2015 #

2 PM

Strength 25:00 [1]

7 PM

Cycling 46:39 intensity: (1:38 @1) + (8:23 @2) + (35:48 @3) + (50 @4) 21.1 km (27.1 kph)
ahr:162 max:177

Friday May 22, 2015 #

8 AM

Note

3h mapping at Pine Grove.
9 PM

Cycling - Stationary 40:00 [2]

Core Strength 20:00 [1]

Thursday May 21, 2015 #

6 PM

Orienteering 1:00:59 intensity: (35:31 @1) + (16:57 @2) + (8:19 @3) + (9 @4) + (3 @5) 6.1 km (10:00 / km) +32m 9:45 / km
ahr:132 max:183 shoes: Inov-8 X-Talon 212 2015

Technical training on the Kanata Lakes map. did a multi-technique training with fog-O, line-O, and corridors. surprised to find a new 40 meter wide clear-cut corridor running strait through the map...

Wednesday May 20, 2015 #

8 AM

Note

4h of mapping at Pine Grove. the cooler temps kept most of the mosquitoes away. much nicer than yesterday.
6 PM

Running warm up/down 7:18 intensity: (2:07 @1) + (4:21 @2) + (50 @3) 1.16 km (6:18 / km)
ahr:141 max:164 shoes: Saucony Fastwitch 6

Running 49:09 intensity: (51 @1) + (1:16 @2) + (10:13 @3) + (36:48 @4) + (1 @5) 11.89 km (4:08 / km) +23m 4:06 / km
ahr:174 max:182 shoes: Saucony Fastwitch 6

OOC running training. did a repeat of the "pick-up sticks" exercise we did in the winter. I managed to run all of the "sticks" but was a bit over the 45min time limit.
7 PM

Running warm up/down 7:00 [1]

Tuesday May 19, 2015 #

8 AM

Note

1h of mapping at Pine Grove. The mosquitoes were absolutely terrible so I cut it short.
2 PM

Cycling 2:06:08 intensity: (20:00 @1) + (1:06:08 @2) + (40:00 @3) 46.12 km (21.9 kph) +241m

Biked to Almonte and explored the Riverside trail. it's a nice trail but it's a bit too rugged for a cross bike. had to walk the bike through a few of the really rocky/rooty parts, but I managed to bike most of it.

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