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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: spinner

In the 7 days ending May 31, 2015:

activity # timemileskm+m
  Orienteering8 7:27:19 32.6(13:43) 52.46(8:32) 580
  Running5 1:40:15 5.25 8.45 23
  Cycling - Stationary1 30:00
  Total13 9:37:34 37.85 60.91 603

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MoTuWeThFrSaSu

Sunday May 31, 2015 #

10 AM

Orienteering 53:27 intensity: (41 @1) + (34:48 @2) + (17:54 @3) + (4 @4) 6.41 km (8:20 / km) +76m 7:52 / km
ahr:157 max:175 shoes: Inov-8 X-Talon 212 2015

Middle distance course at Foley Mountain with SI. went quite well apart from a few hooks. feet felt ok when the footing was good, didn't feel to great where the footing was bad.
1 PM

Orienteering 14:17 intensity: (3:15 @1) + (10:54 @2) + (8 @3) 1.72 km (8:18 / km) +31m 7:37 / km
ahr:142 max:159 shoes: Icebug Spirit5 OLX

Short relay legs at Foley Mountain.

Orienteering 13:16 intensity: (47 @1) + (11:17 @2) + (1:12 @3) 1.58 km (8:24 / km) +31m 7:39 / km
ahr:151 max:165 shoes: Icebug Spirit5 OLX

Saturday May 30, 2015 #

11 AM

Orienteering 1:48:02 intensity: (41:55 @1) + (43:11 @2) + (21:01 @3) + (1:43 @4) + (12 @5) 11.69 km (9:14 / km) +167m 8:38 / km
ahr:140 max:201 shoes: Icebug Spirit5 OLX

Orienteering Ottawa spring training weekend at Foley Mountain. the first training exercise was a long course with many long legs. about half of the course was on just the base-map, so it just contours and big water features like lakes and swamps. I tried out the new shoes for the first time, which felt great, apart from destroying my feet with blisters. made it around most of the course but the blisters were hurting and kept the speed really slow so I cut it short.
3 PM

Orienteering 21:35 intensity: (24 @1) + (47 @2) + (10:55 @3) + (9:29 @4) 4.2 km (5:08 / km) +21m 5:01 / km
ahr:171 max:181 shoes: Saucony Fastwitch 6

Sprint course 1 of 2 at Queen's University. I ran the course and marked control locations with caulk.
4 PM

Orienteering 18:07 intensity: (8:07 @3) + (10:00 @4) 3.73 km (4:51 / km) +13m 4:46 / km
ahr:150 max:181 shoes: Saucony Fastwitch 6

Sprint course #2.

Friday May 29, 2015 #

Event: Orienteering Ottawa Spring Training Weekend
 
9 PM

Cycling - Stationary 30:00 [1]

Thursday May 28, 2015 #

6 PM

Orienteering warm up/down 19:11 intensity: (17:03 @1) + (2:08 @2) 1.28 km (14:59 / km) +12m 14:19 / km
ahr:120 max:151 shoes: Inov-8 X-Talon 212 2015

hanging some "flags".

Orienteering 43:20 intensity: (8:16 @1) + (20:05 @2) + (14:45 @3) + (7 @4) + (7 @5) 5.38 km (8:03 / km) +114m 7:17 / km
ahr:149 max:188 shoes: Inov-8 X-Talon 212 2015

Technical training at Nakkertok.
7 PM

Orienteering 10:20 intensity: (1:05 @1) + (7:53 @2) + (1:22 @3) 1.36 km (7:36 / km) +35m 6:44 / km
ahr:148 max:163 shoes: Inov-8 X-Talon 212 2015

ran the short corridor that the intermediate group was doing.

Wednesday May 27, 2015 #

Running warm up/down 10:35 [2] 1.37 km (7:44 / km)
ahr:147 max:177 shoes: Saucony Fastwitch 6

6 PM

Running 27:04 intensity: (13:00 @1) + (7:02 @2) + (5:10 @3) + (1:51 @4) + (1 @5) 4.11 km (6:35 / km) +1m 6:34 / km
ahr:136 max:184 shoes: Saucony Fastwitch 6

OOC running training. ran down to the Woodroffe HS track and did 25min of card intervals. each corner of the track had a stack of cards, after picking one up you ran the card number x 100m (4 of spades = 400m) on the track then picked up a new card and ran shortest route to the corner that the interval would have ended. alternated between track and shortest route until time expired. exceptions were 400m and 800m which had to be run on the track.
7 PM

Running 22:36 intensity: (14:18 @1) + (3:40 @2) + (2:49 @3) + (1:49 @4) 2.97 km (7:37 / km) +22m 7:20 / km
ahr:137 max:183 shoes: Saucony Fastwitch 6

tempo pace from the track to the hole in the fence by the transit station then ran up and down all four stairs in the Queensway transit station.

Tuesday May 26, 2015 #

6 PM

Running 30:00 [1]

hanging and taking down controls for KRF.

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.

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