Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rjb3

In the 31 days ending Oct 31, 2015:

activity	#	time	miles		km		+m
Orienteering	6	14:29:30	29.02	(29:58)	46.7	(18:37)	1450	99c
Strength (machines)	7	7:00:00
Biking old	3	6:28:51	71.43	(5:27)	114.95	(3:23)	155
Trail running	3	5:04:49	20.18	(15:06)	32.47	(9:23)	556
Elliptical	8	2:40:00
Total	20	35:43:10	120.62		194.12		2161	99c

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Friday Oct 30, 2015 #

Elliptical warm up/down 20:00 [2]

Interval program. Level 16. 1320 strides.

Strength (machines) 1:00:00 [1]

Usual set of machines.

Thursday Oct 29, 2015 #

Biking old 2:21:59 [2] 40.85 km (3:29 / km) +155m 3:25 / km

DRT
Warm morning (60s). Won't be many more of these, so I got the bike out. Overnight rain and wind left the trail covered with litter, mostly leaves and acorns! A gusty wind that never seemed to be favorable.

Tuesday Oct 27, 2015 #

Trail running 1:22:37 [2] 9.11 km (9:04 / km) +154m 8:22 / km

Baird Park
Chilly, but otherwise pleasant. Sun shining through the partly de-leafed trees and no wind.

Monday Oct 26, 2015 #

Elliptical warm up/down 20:00 [2]

Interval program. Level 16. 1340 strides.

Strength (machines) 1:00:00 [1]

Usual set of machines.

Saturday Oct 24, 2015 #

Orienteering race 1:52:29 [2] *** 6.0 km (18:45 / km)
12c

Westmoreland Sanctuary
Green course
The course had a lot of trail options. After a while, I looked for non-trail routes.

Thursday Oct 22, 2015 #

Biking old 2:22:53 [2] 40.87 km (3:30 / km)

DRT
Mostly cloudy and a little cool. Leisurely pace. Should have worn gloves.

Tuesday Oct 20, 2015 #

Elliptical warm up/down 20:00 [2]

Interval program. Level 16. 1350 strides.
This went surprisingly well.

Strength (machines) 1:00:00 [1]

Usual set of machines.
Though, many at reduced weight and/or reps.

Sunday Oct 18, 2015 #

Orienteering race 7:44:53 [3] *** 26.8 km (17:21 / km) +1000m 14:37 / km
32c

Hudson Highlander XVIII
Loop 1: Surebridge: 2:26:30. Lost some time at #8 overrunning the control.
Trail run: Surebridge: 1:12:28. Forgot the map. Focused on the streamers.
Loop 2: Rockhouse: 2:10:55. Getting tired and sloppy, but no disasters.
Loop 3: Seebago: 1:55:00. Fortunately there were road and trail options on the long legs, specially the last two controls where only short excursions off the trails were needed. Lost time on #30 (stone wall) when I found an orange streamer on a stone wall segment and no flag. Some more looking around got me to the right wall.

HL - Splits