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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: salal

In the 30 days ending Jun 30, 2012:

activity # timemileskm+m
  Running9 8:04:10 9.67 15.57 1465
  Biking3 4:32:00 36.16 58.2
  Orienteering5 4:26:45
  Stretching/exercises12 3:50:00
  pool running3 2:05:00
  Elliptical2 1:10:00
  Rock climbing1 1:00:00
  Intervals4 55:06 8.82(6:15) 14.2(3:53)
  Soccer2 50:00
  Stairmaster1 20:00
  Total26 27:13:01 54.66 87.97 1465

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Thursday Jun 28, 2012 #

Stretching/exercises 20:00 [1]

noon stretching exercises

Running 38:00 [3]

warm up to meet mike, and warm down home

Running 7:30 [5]

10 times 45 seconds hard dragging myself along behind (or in a few instances next to or slightly ahead of) mike. 1:15 walk/jog rest between each.

Running 11:00 [2]

Wednesday Jun 27, 2012 #

Orienteering 51:55 [3]

WET at deep cove, first time trying orienteering with just tape and no brace. Felt good, but cautious on bumpy stuff... need to start trying to be more agressive. Took a bad route on the leg back towards the school at the end, knew it would be slower... but it looked more fun.

Tuesday Jun 26, 2012 #

5 PM

Running 15:00 [3]

Warm up

Intervals 17:13 [4] 4.4 km (3:55 / km)

4 times ~1100m undulating road loops in 'little boston'
2:02 rest
1:47 rest
2:16 rest

Running 5:00 [2]


Running 15:00 [3]

warm down

Monday Jun 25, 2012 #

Orienteering 20:30 [4]

Orienteering at Brandywine - with Thomas following me. It was very good, as he had encouraged me to try not to stop... and him being there enforced it more. It was much wetter than the map showed, and many of the marshes were more like shallow (or not so shallow) ponds.

Sunday Jun 24, 2012 #

Biking 30:00 [2]

Biking around early in the morning Cheering Thomas and Mathias on in the half marathon.

Saturday Jun 23, 2012 #

Orienteering 1:55:00 [3]

Putting out toilet paper running ahead of Kerstin on Sumas. Timing could not have been better weather-wise. Somewhat foggy up top, and bit of sun breaking through at times... but then a few minutes after Kerstin got back the sky opened up and it torrentially rained (with some hail mixed in) and there was thunder and lightning.
Fun to be out orienteering, but ankle got a bit puffier after...

Friday Jun 22, 2012 #

Soccer 20:00 [3]

Laid back soccer game since neither team had any subs (we ended up with one sub after a player came late). Technically played for an hour, but count 1/3. Felt I got better near the end... a bit more aggressive and actually touched the ball a bit. Both taped my ankle and used a brace - worked well (but did not enjoy pulling the tape off, guess I will have to get used to it).

Thursday Jun 21, 2012 #

Stretching/exercises 20:00 [1]

Leading stretching / core / yoga at lunch

Running 29:00 [3]

Did the workout with Rob today, warmed up through the woods, then some strides on the track.

Intervals 8:18 [5] 2.4 km (3:27 / km)

6 by 400m with Rob ahead of me, felt ok... but not fast. Definitely pushing and painful, feeling the lactic earlier and earlier on the last few.
2:04 rest
2:08 rest
2:08 rest
2:06 rest
2:06 rest

Running 23:00 [2]

Rests, silly walks and warm down

Wednesday Jun 20, 2012 #

Stretching/exercises 15:00 [1]

Exercises at the physio

Orienteering 47:20 [3]

Fun wet at Byrne creek, enjoyed the route choice

Tuesday Jun 19, 2012 #

Running 23:00 [3]

Warm up

Intervals 23:37 [4] 5.6 km (4:13 / km)

4 times long loop in the forest (~1400m). Not feeling sprightly, and was not sure I could do all 4 particularly after the 3rd... but managed to keep going, and hold on after I got up the hill.
5:47 (with mike for the first half-ish)
1:16 rest
5:52 (mike still there)
1:09 rest
6:00 (no mike, started first and was passed by Rob, then Thomas and Matthias)
1:22 rest
5:58 (ugh)

Running 29:00 [2]

Monday Jun 18, 2012 #

pool running 18:00 [2]

Pool running with Mike (and saw Katie there). 5 times 3 minutes on 1 minute off.

pool running 15:00 [4]

Stretching/exercises 30:00 [1]

Lunchtime stretching and core

Sunday Jun 17, 2012 #

Biking 1:20:00 [2]

To/from stanley park, plus putting out and picking up controls in the trails (sketchily holding onto to the stands while riding)

Saturday Jun 16, 2012 #

Running 1:57:24 [4] 12.37 km (9:29 / km) +1465m 5:58 / km

Red bull divide an conquer trail run:
Ankle feeling ok on the uphills, and a bit achy on the downhills.
Absolutely brutal course (other than the first bit along the powerline), also pissing with rain the entire time. Got kinda dry after, but then stood around in the rain to watch out biker come in and our paddler go off. Only women's team, so quite far behind the top teams... but we held our own.

Friday Jun 15, 2012 #

Stretching/exercises 20:00 [1]

Lots of exercises at the physio

Thursday Jun 14, 2012 #

4 PM

Running 25:00 [3]

Not feeling so great on warm up, bit lacking in food or something (or maybe just still a bit under the weather).

Intervals 5:58 [5] 1.8 km (3:19 / km)

6 time 300m with longer rests (with Mike and Gord starting at the same time but getting way ahead).
1:04 slow start
2:53 rest
3:03 rest
3:05 rest
3:19 rest
3:14 rest

Running 15:00 [2]

Running 30:00 [3]

Longer warm down, somehow feeling better after the workout than before

Wednesday Jun 13, 2012 #

Orienteering 32:00 [3]

Fun orienteering at Iona, took it careful... and the uneven ground made the ankle hurt more than it has when running on flat. Also, still a bit sick, but getting better.

Tuesday Jun 12, 2012 #

Stretching/exercises 15:00 [1]

Lots of exercises at the Physio... not feeling so great, sicker again :(

Monday Jun 11, 2012 #

Stretching/exercises 20:00 [1]

Lunchtime stretching / core

Running 41:59 [4]

Grouse grind, started out with Thomas and Matthias... but trailed behind. Managed to keep pace though and they slowed down so as not to kill their legs on the second half so I was not too far behind.
Pretty stuffed up today, and not sure I should run... think I am glad I got out, but we will see tomorrow.

Sunday Jun 10, 2012 #

Rock climbing 1:00:00 [1]

Feeling a bit better, and nice to be outside. Went rock climbing at the smoke bluffs with Alison, Pascal and Pascal's friend John (not to be confused with my brother). Thomas sat with us on the rock part of the time too:

Running 11:17 [5] 3.2 km (3:32 / km)

Running with Thomas in the evening. He was doing 200's, so I did 400's with short rest so I would start with him. Feeling out of shape, and maybe a bit sick.
1:26 (1:05 rest)
1:24 (1:05 rest)
1:25 (1:06 rest)
1:24 (4:03 longer rest, waited for thomas to do another, and change his shoes)
1:24 (1:06 rest)
1:24 (1:06 rest)
1:25 (1:05 rest)

Running 28:00 [2]

Warm up, rests, and short warm down

Saturday Jun 9, 2012 #


Sore throat, slept a lot hoping to stave off full sickness...

Friday Jun 8, 2012 #

Stretching/exercises 15:00 [1]

Balance, hops on shuttle, lunges, and thera band stuff at physio

Soccer 30:00 [3]

So, I showed up at the CS team soccer game thinking maybe they would need a girl for part of the game (at least 1 female has to be on the pitch). Turns out no other women were there to play... so I played offense the whole time (1hr). To say I was playing soccer may be a bit of a stretch, but I got better when the guys started telling me what to do... and yelling at me to run at people with the ball, or stick annoyingly to the guy on the other team furthest back ;) I had the ball for maybe a total of 10s.

Thursday Jun 7, 2012 #

Stretching/exercises 20:00 [1]

Lunchtime stretching / core

Running 10:00 [2]

Fast walk to warm up, some silly walks and a tiny bit of jogging to warm down.

Running 10:00 [4]

1 min on, 1 off. Started slower, the ankle was a bit stiff... but it seemed to loosen up, and it felt good to push a bit (also I think it felt more controlled with better form at higher speed).

Elliptical 30:00 [3]

On the elliptical later (looked at middle distance map for about 10 mins in middle), and a little bit of free weights after while I waited for my face to stop sweating quite so profusely...

Got hr up around 170-180 ish for the last 20 mins.

Wednesday Jun 6, 2012 #

pool running 26:00 [2]

Pool running with Mike, saw Katie there...

pool running 18:00 [4]

6 times 3 minutes (1 minute rest)

Tuesday Jun 5, 2012 #

Stretching/exercises 15:00 [1]

Lots of exercises at the physio

Elliptical 30:00 [3]

On the elliptical, did 20 minutes then had to let someone else have a go... so did some core/weights, then 20 minutes on the stairmaster, then the elliptical was free again. Looked at a middle relevant map on the elliptical, and a long relevant map on the stairmaster that thomas had drawn some quick courses on.

Elliptical 10:00 [4]

Stairmaster 20:00 [3]

Stretching/exercises 10:00 [1]

Monday Jun 4, 2012 #

Stretching/exercises 20:00 [1]

Good lunch session of stretching and core

Sunday Jun 3, 2012 #

Biking 1:30:00 [2] 31.5 km (2:51 / km)

Bike to horseshoe bay with thomas. Then took the ferry to bowen island, had a tasty brunch, and walked slowly up mount gardner with Jessica and her boyfriend.

Biking 1:12:00 [3] 26.7 km (2:42 / km)

Faster bike back to kits with thomas

Friday Jun 1, 2012 #

Stretching/exercises 10:00 [1]

Lots of exercises at the physio

pool running 38:00 [2]

More pool running.... this time with mike, which was a welcome change to being alone. He tried to change the way I pool run to be more the way he thinks is correct. Luckily all the fast pick ups are just high knees, so it is hard to get that wrong.

pool running 10:00 [4]

10 times 1 minute pick up and 1 min rest

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