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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: salal

In the 29 days ending Feb 29, 2012:

activity # timemileskm+m
  Running14 12:29:00 42.0 67.6
  Orienteering8 6:46:22 3.11 5.0
  Swimming4 3:40:00
  Biking2 2:42:00
  Stretching/exercises7 1:25:00
  Skiing1 1:00:00
  pool running1 40:00
  Intervals2 28:53 4.23(6:50) 6.8(4:15)
  Total24 29:11:15 49.34 79.4

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Monday Feb 27, 2012 #

Swimming 55:00 [3]

Last morning technique training, feel much better.... like I could actually do front crawl for a decent amount of time.

Sunday Feb 26, 2012 #

Running 1:07:00 [3] 11.0 km (6:05 / km)

Medium paced run with Rachel R. Knee not feeling so good at the end, should run less for a bit... and try to do more exercises.

Biking 1:02:00 [3]

Bike with dad

Biking 20:00 [2]

Bike to and from my parents place

Running 12:00 [2]

Little run with dad right after the bike, to see how it felt (dropped the bikes and changed shoes).

Saturday Feb 25, 2012 #

Running 45:00 [3] 6.0 km (7:30 / km)

~20+ minute tempo dragging myself around after Mike.
7 times 1:30 hill, 1:30-2 down (trying to take short steps since if I stride out it irritates my knee).

Running 20:00 [4] 4.6 km (4:21 / km)

Intervals 10:30 [5] 2.0 km (5:15 / km)

Stretching/exercises 5:00 [1]

Some physio exercises

Thursday Feb 23, 2012 #

Running 2:10:00 [3] 19.0 km (6:51 / km)

Long run on the north shore with Kris and Nate, supposed to be the only non-rainy day among a string of rainy days ;) Ran up to Norvan falls from the suspension brigdge (out on the right side of the river and back on the left).

Wednesday Feb 22, 2012 #

Orienteering 29:10 [3] 5.0 km (5:50 / km)

Fun course by stefano around the hospital and some little loops in the park behind.

Tuesday Feb 21, 2012 #

Running 1:00:00 [3] 8.0 km (7:30 / km)

Warm up / down

Running 33:00 [4] 8.0 km (4:08 / km)

4 times longish loops. First two did the longer loop the guys were doing, then two slightly different modifications of the loop to make it shorter and finish at closer to Thomas, Nate and Gord. Usually ran the first 3rd near Mike, but then slowly dropped off...
(2:01 rest)
(1:15 rest)
8:14 (slightly shorter loop)
(1:35 rest)
7:14 (more significantly shorter loop)

Monday Feb 20, 2012 #

Swimming 55:00 [3]

Early morning swim technique...
Still stuffed up, but generally ok.

Running 1:00:00 [3] 11.0 km (5:27 / km)

Muddy club run with Zoltan and Kris

Stretching/exercises 5:00 [1]

Physio exercises

Sunday Feb 19, 2012 #

Running 1:58:00 [3]

Long run with Meghan M and Magnus, then he ran away from us (actually both did) on the long uphill)... I felt slower than usual uphill because of my sickness, restricted by the breathing.

Thursday Feb 16, 2012 #

Stretching/exercises 20:00 [1]

Leading stretching / core to a small group at lunch... since I knew they were more into it I made it a bit harder.


Not sure what it is yet, but feeling kinda queasy / sweaty, and bit of a sore throat...
Also, really bad eczema on several different parts of my body :( so itchy!

Wednesday Feb 15, 2012 #

pool running 40:00 [3]

Pool running with mike, then met juliette there. Did a few pick ups.

Stretching/exercises 15:00 [1]

Lots of physio exercises... including a very hard one balancing on my knees on a ball, and twisting.

Tuesday Feb 14, 2012 #

5 PM

Running 25:00 [3]

Training with the track team and some people from point grey track club.

Intervals 18:23 [5] 4.8 km (3:50 / km)

6 times 800m, the first three on the grass (and the grass behind the track had a super muddy/sloppy section), then second three on the track.
2:10 rest
2:11 rest
3:10 (one girl feel down near the end of the muddy section at the turn, and we all kept running but felt bad...)
3:14 rest
2:45 rest
2:28 rest

Running 30:00 [2]

Rests. Silly walks, lunges, etc... and warm down back to office.

Monday Feb 13, 2012 #

Swimming 55:00 [3]

Early morning swim technique group...

Sunday Feb 12, 2012 #

Orienteering 1:20:00 [2]

Putting out controls for the setup/chase. Luckily other people picked them up :)

Orienteering 17:28 [4]

Fun race to end the weekend on a new map at camosun campus by Todd. Really enjoyed the control picking parts at the beginning and later bits.

Saturday Feb 11, 2012 #

Running 15:00 [2]

Running around a bit on the warm up map and to the start, silly walks and a few strides

Orienteering 17:43 [4]

Took the small trails to number 1. Caught up to Nicki and Tori just before I punched 2. Nicki tucked in behind me, and stayed with me the rest of the race far enough back to smooth out my hesitations. Motivated me to be fast and stay ahead. Should have gone left from 12-13... but somehow was thinking that the approach to the control would be easier from that way (but in hindsight it was not). Also, took the wrong route to 14, but executed it well so not sure how much I lost. Hesitations on 10 (confused where the control was exactly) and leaving the trail on 15.

Orienteering 45:00 [2]

Some jogging to put out controls, then ran the whole course to check it and turn on the units.

Orienteering 20:00 [3]

Otervals picking up the pin flags in Beacon hill with Adam and Stan. Saw lots of peacocks!

Orienteering 16:42 [4]

Crazy 3 loop forked one man relay at Highrock. Took me the first half of the first look to get a good feel for the scale/map but then settled in and started picking up some places. Just had to be a bit cautious on the rock since it was really slippery!

Friday Feb 10, 2012 #

Orienteering 19:52 [3]

warm up on fun forest course at royal roads

Running 5:00 [3]

Warm up from car to start of next event, and a little bit of warm down

Orienteering 17:27 [4]

Really fun sprint on a new map and Juan de fuca. First bit a loop in the forest/rocky hill area. Really hesitated on the first one, having problems judging how far along the trail I had gone and thinking I might have missed seeing a cliff. Got too low on 3, but correctly quickly. Shouldn't have gone out to the trail on 5, since I had to cut back in. Should not have gone into the woods as early as I did (on the side of the hill) for 10, since it was really scrappy. Relatively smooth, and felt good physically.

Thursday Feb 9, 2012 #

Stretching/exercises 15:00 [1]

Leading lunchtime stretching / core

Wednesday Feb 8, 2012 #

Orienteering 29:30 [3]

Corridor and window orienteering at QE, good way to make a map you have been on a lot of times hard :)

Running 5:00 [2]

Running around giving my dad some tips on running form

Tuesday Feb 7, 2012 #

Running 27:00 [2]

Short warm up to the track, and back to work after

Running 7:00 [5]

7 times 300m trailing behind Thomas and Nate.
~1:02, 1:01, 1:00, 1:00, 59, 58, 59. With ~2:00 rest between. Failed to time the first one so its approx, but felt I got better as they went on, more warmed up and used to running faster. But stomach started to go near the end (ate too close).

Monday Feb 6, 2012 #

Swimming 55:00 [3]

Early morning swim

Running 10:00 [2]

Warm up / down

Orienteering 19:55 [4]

Partner exercise in Acadia with Zoltan. Planned the course so had a better idea of where the 'controls' were, mostly smooth but made one angle error through the woods where I did not find the white section. Fun training.

Sunday Feb 5, 2012 #

Orienteering 15:43 [3]

Warm up orienteering training at lonsdale. Pretty good, but did not see one route choice up a set of stairs... thought it was a dead end and went around.

Orienteering 13:02 [4]

3 loops at victoria park, finding the right trees and chasing Kris.

Orienteering 15:02 [4]

Forested orienteeing in Greenwood park, some issues with on the second control (found the right feature, but then second guessed when others were looking past it). A few other bobbles in the woods, but smoother at the end.

Orienteering 16:48 [4]

Trying to stay ahead of the boys (unsuccessfully, but they only got me near the end) control picking on grand boulevard. Feeling a bit more flow...

Running 20:00 [2]

Up to victoria park, and back to lonsdale from grand boulevard. Good training, thanks to Thomas for making the courses and printing the maps so nicely.

Saturday Feb 4, 2012 #

Skiing 1:00:00 [1]

Downhill skiing for the day at Whistler, with Alison, Pascal, Kris, and John H. Legs did feel a bit tired after, mogul skiing and skiing harder in general can be a quad workout.

Friday Feb 3, 2012 #

Running 1:00:00 [3]

Running with paul's group, warm up then some exercises and strides, then 30 minute run (15 out and back) where I stayed at the front to see who would go fast... but no one was doing a tempo or anything, so just a reasonable paced run.

Thursday Feb 2, 2012 #

Biking 55:00 [3]

Spin class, some pick ups / 1 legged stuff at the beginning before the main sets

Biking 25:00 [4]

10 minute threshold, hr getting up to ~170 at the end. Then 6 times hills (2*(4,3.5,3)mins), hr getting up more up towards 180 and likely above but the battery on my gps died so I lost hr/cadence.

Stretching/exercises 10:00 [1]

Lunchtime stretching / core

Wednesday Feb 1, 2012 #

Stretching/exercises 15:00 [1]

Exercises at the physio

Orienteering 15:00 [3]

Fun corridor exercise at pne, very narrow so quite hard and had to go slowly...

Orienteering 18:00 [4]

Sprint-ish control picky course at pne, not getting the flow that well... need to train for the training camp ;)

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