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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: salal

In the 30 days ending Apr 30, 2012:

activity # timemileskm+m
  Running15 11:10:49 14.23 22.9
  Orienteering6 5:13:14
  Stretching/exercises6 1:50:00
  Cross country ski1 1:05:00
  Rock climbing1 1:00:00
  Intervals4 49:11 5.1 8.2
  Total23 21:08:14 19.32 31.1

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Monday Apr 30, 2012 #

Stretching/exercises 20:00 [1]

Leading lunchtime stretching / core

Sunday Apr 29, 2012 #

Running 1:29 [5]

Jungle run, just ran it once since I was busy manning the station... Lots of kids out, some did the jungle run several times, as well as the maze-o. Showed one very young kid (5 maybe?) around jogging ahead of him so he would know where to go, so cute to see him try to get over logs.

Orienteering 1:05 [3]

Maze-o, again just did it once

Orienteering 35:33 [4]

Good orienteering course in robert burnaby park by meghan. Started really late, after the start was closed... but saw a few people out there. Some hesitations, including a stupid one coming into 18... but pretty smooth. Need to be smoother on the shorter legs?

Saturday Apr 28, 2012 #

Running 1:30:00 [3]

Run on the north shore, first half with magnus who showed me some nice sections of forest. Then wandered around the hillside by myself, mostly going either up or down the mountain bike trails or running across the hillside through the forest.

Thursday Apr 26, 2012 #

Running 46:00 [3]

Warm up, warm down

Intervals 10:49 [5] 3.2 km (3:23 / km)

8 times 400m with Thomas, Nate and Gord starting ~10s behind me. Feeling low on energy on the warm-up, so did not expect much... went better than I thought once I started. Did the last 2 with no shoes, socks... then took the socks off (which was better) since my physio told me to try running barefoot.
1:52 rest
1:57 rest
1:59 rest
2:00 rest
2:00 rest
2:00 rest
1:23 (socks)
1:20 (bare feet = more grippy)

Running 10:00 [2]


Wednesday Apr 25, 2012 #

Orienteering 27:00 [3]

Wet at Vanier park, not pushing super hard... but trying to keep a decent pace.

Orienteering 3:13 [5]

Little sprint course with many controls to practice punching, fun little exercise (was going to do it a second time after I came back, but they started taking in the controls)

Tuesday Apr 24, 2012 #

4 PM

Running 50:00 [3]

Warm up / down

Intervals 18:30 [4]

4 times ~1100m on trails in ps park. Feeling sluggish, like it was hard to pick it up... just been feeling tired lately.
2:07 rest
2:20 rest
2:00 rest

Intervals 2:00 [5]

4 times ~150m pickups with Gord while Thomas and Nate did a 5th interval

Monday Apr 23, 2012 #

Stretching/exercises 30:00 [1]

Leading small group stretching / core at lunch

Sunday Apr 22, 2012 #

Running 5:00 [2]

Warm up

Orienteering 1:28:28 [3]

Orienteering at Lord hill. Started out ok, but then screwed up #4, went too far past the re-entrant and possibly stayed too high. Ended up near the trail after looking around a bit, so bailed and re-attacked. After that things were better for a bit, till going up to #12 I was having problems with my eyes focusing on the map. Took off my protective glasses but realized that my vision was blurry/blotchy. Tried eating all my sports gummies in case it was electrolytes, but no... it got worse in the periphery and turned into an obvious halo (precursor to migraine). After that I had troubles focusing, and bumbled coming towards controls and in the control circle... #14 I was right near it and just could not find the thing and then 16 I realized I was low and had to hook way up. First part was fun, but a bit hard to enjoy it when you bumble around and cannot focus like I did in the second half :(

Saturday Apr 21, 2012 #

Running 5:00 [2]

Warm up

Orienteering 1:24:27 [4]

Pretty good race at the interscholastics. It was a thick but cool area with all these huge depressions. Comparing splits it looks like I should have gone more around on #3, and on #10 I should have gone up the powerline and into the depression instead of bushwhacking across to the trail. Additionally lost time on 15, from the direction I attacked it was kind of iffy placement. All in all really enjoyed the course and the terrain. Beautiful weather and finish area!

Orienteering 13:28 [5]

Sprint course for the fun relay event at fort casey. Cool area, some running legs but had to pay attention still. On a women's team with Alison and Hilary!

Friday Apr 20, 2012 #

Stretching/exercises 10:00 [1]

At the physio

Running 49:00 [3] 10.3 km (4:45 / km)

Dragged around by Nate, feeling out of shape... still phlegmy.

Wednesday Apr 18, 2012 #

Running 10:00 [2]

Warm up / down

Orienteering 32:00 [4]

Thomas challenged me to take straight routes... it really did not pan out any of the times, but some bits were nice. The bad brambly bits just are impossible to run through...

Monday Apr 16, 2012 #


Apparently I caught a second cold... why do I keep getting sick...

Sunday Apr 15, 2012 #

Running 20:00 [2]

Warm up

Running 41:26 [4] 10.0 km (4:09 / km)

This did not go right, pacing was ok for the first bit... but then the 3, 4km markers seemed wrong, and I was dropping off and struggling. Then I got a bad stitch just past 7km or so... do not usually get stitches, particularly not ones that make it pretty hard to breathe. It did not get better, so I stopped to see if it would go away (with people running by asking if I was ok), it did not... and so I tried to run with it still hurting and restricting my breathing. Hung onto a girl I had passed earlier who kept encouraging me to stick with her... without that I am not sure I would have finished.
Think it may have been the anti-inflamatories/painkillers for my knee that upset my stomach in some way. Felt nauseous / crappy for the rest of the day.

Thursday Apr 12, 2012 #

Running 50:00 [3]

Warm up and some strides, and warm down after. Always seem to end up running with gord who does not seem to mind running a bit slower and falling behind the boys.

Intervals 5:54 [5] 1.8 km (3:17 / km)

6 times 300 with Thomas, Nate, Ian and Gord... they gave me 5-10s head starts.
1:29 rest
1:53 rest
1:53 rest
1:50 rest
1:58 rest

Running 10:00 [2]

Wednesday Apr 11, 2012 #

Orienteering 28:00 [3]

Wet at coal harbour / stanley park, fun course... not so great weather ;)

Tuesday Apr 10, 2012 #

Stretching/exercises 15:00 [1]

At the physio... did a lot of exercises
5 PM

Running 40:00 [3]

Warm up / warm down

Intervals 11:58 [5] 3.2 km (3:44 / km)

4 times 800m with Mike and Gord. They started 10 seconds behind me and passed me at the 400, or just after (but mike was just doing 400).
2:11 rest
2:02 rest
2:06 rest

Running 15:00 [2]

Monday Apr 9, 2012 #

Running 38:00 [2]

Run with Rachel F and Thomas

Running 28:39 [4]

Tempo down from 10th to admiralty, up west canyon, down east, then up the last trail to the little clearing by 4th.

Sunday Apr 8, 2012 #

Rock climbing 1:00:00 [1]

A day out in Murrin with my brother, Alison, Pascal, and pascal's friend from work.

Saturday Apr 7, 2012 #

Running 40:00 [3]

Warm up, and longer warm down

Running 10:00 [4]

Short tempo

Running 13:00 [5]

5 times up the hill from near spanish banks, slower than usual running down to try to not hurt my knee. Approx 2:30 up, and 3 minutes down (sometimes a short rest at the bottom)

Running 15:00 [2]

Thursday Apr 5, 2012 #

Stretching/exercises 20:00 [1]

Lunchtime stretching / core

Stretching/exercises 5:00 [1]

Physio exercises
4 PM

Running 50:00 [3]

Longer warm up, plus some strides, shortish warm down.

Running 8:15 [5] 2.6 km (3:10 / km)

13 times 200m with shortish rest. Mike was timing, as he is tapering for Boston. Nate was leading, then Ian, then Gord.... then me.
40 (r-50s)
40 (r-1:06)
38 (r-1:13)
39 (r-1:07)
38 (r-1:05)
37 (r-1:07)
37 (r-1:06)
37 (r-1:10)
36 (r-1:24)
37 (r-1:15)
37 (r-1:11)
36 (r-1:13)

Running 15:00 [2]

Jogging diagonally across the field between intervals.

Wednesday Apr 4, 2012 #

Running 10:00 [3]

Run to / from the physio

Stretching/exercises 10:00 [1]

Physio exercises

Monday Apr 2, 2012 #


Ugh, bad cold... why do I get sick so often!?

Sunday Apr 1, 2012 #

Cross country ski 45:00 [3]

Getting more sick, and then the snow had piled up overnight making all our work figuring out what was groomed useless as well as burying some of the controls. Also, really hard work going uphill (and not that much glide on the downhill) so took so long to put out controls they thought I had broken something...

Cross country ski 20:00 [4]

Joined the relay as a non-competitive team with Russell. Lots of fun, cause even if I put out the controls I still could not remember exactly how to get there ;)

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