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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: salal

In the 30 days ending Apr 30, 2013:

activity # timemileskm+m
  Running11 7:11:58 4.97 8.0
  Orienteering6 5:17:00
  Stretching/exercises6 1:50:00
  Rock climbing1 45:00
  Swimming2 30:00
  Total21 15:33:58 4.97 8.0

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Tuesday Apr 30, 2013 #

Stretching/exercises 20:00 [1]

Lunchtime yoga

Monday Apr 29, 2013 #

Running 51:00 [3]

Club run with Russell

Sunday Apr 28, 2013 #

Running 15:00 [2]

Warm up / down

Running 36:00 [4]

Running leg of snow to surf, mostly logging roads

Saturday Apr 27, 2013 #

Rock climbing 45:00 [1]

In Nanaimo with my brother and one of his work friends.

Friday Apr 26, 2013 #

Orienteering 50:00 [3]

Running on part of the new Mcartney creek map (will be away during the event) - always thought it would be a nice area, but a good map makes it pretty amazing for something so close to Vancouver.

Thursday Apr 25, 2013 #

Running 30:00 [3]

Various running around at Junior training, some sprinting during the capture the flag (to catch or outrun the speedy kids), and jogging around to pick up some controls.

Wednesday Apr 24, 2013 #

Orienteering 20:00 [4]

Otervals at Oak park with Ran and Scott

Tuesday Apr 23, 2013 #

Stretching/exercises 20:00 [1]

Lunchtime yoga / core

Monday Apr 22, 2013 #

Swimming 20:00 [2]

Swimming with Alison, bit crowded cause of kids lessons so there was only one lane with very variable speeds (till near the end when they opened a second lane). Mostly breast stroke with some front crawl... then sat in Sauna, it feels like it is good for my lungs.

Sunday Apr 21, 2013 #

Running 30:00 [2]

Warm up / down

Running 17:15 [4] 4.0 km (4:19 / km)

Started the sun run with Catherine, but gave up after 4km, the combination of my left lung rattling deep down and how crappy my time would be made me decide not to finish. I think it did slow my recovery, and my lungs were still not good the next day.
Km splits up to that point:
3:56
4:22
4:31
~4:25

Orienteering 25:00 [3]

Otervals at Cap river with Catherine (and the boys + meghan + ali near for most).
4:18
(2:15 rest)
4:09
(4:23 rest)
11:15 (oterval + rest)
9:30 (oterval + jog back to car)

Saturday Apr 20, 2013 #

Running 25:00 [3]

Run with Thomas (or I should say trailing behind Thomas)

Friday Apr 19, 2013 #

Stretching/exercises 20:00 [1]

Lunchtime yoga (plus a bit of core)

Running 52:00 [3]

Pathetic attempt at first run back... still coughing a lot, and lots of pleghm, felt a bit better after the first half, but parts of my body hurt even though I haven't run in ages.

Thursday Apr 18, 2013 #

Stretching/exercises 10:00 [1]

Movement / breathing exercises... and sitting in a sauna trying to get my lungs to feel better.

Swimming 10:00 [2]

A bit of breast stroke...
Finally exercising again felt good, but need to take it slow as although the antibiotics have finally kicked in I still have a bad cough that acts up when I breathe deeper.

Monday Apr 15, 2013 #

Note
(sick)

Started antibiotics, should have taken them earlier... crappy crappy lungs :(

Friday Apr 12, 2013 #

Note
(sick)

Pneumonia

Tuesday Apr 9, 2013 #

Stretching/exercises 20:00 [1]

Lunchtime yoga

Note
(sick)

Bad tickle in throat developing into a cough that is trying to move down into the lungs... Feel like I never totally got over the last cold.

Monday Apr 8, 2013 #

Running 30:00 [3]

Run to dog mountain and back with Antoine

Sunday Apr 7, 2013 #

Orienteering 45:00 [3]

Putting out flags for control picking with Thomas early in the morning

Orienteering 20:00 [2]

Leading group on control picking

Orienteering 30:00 [3]

Putting out flags for simplification exercise

Running 10:00 [2]

Running around after people on the simplification

Orienteering 15:00 [4]

Ran the final course at Thetis

Saturday Apr 6, 2013 #

Orienteering 20:00 [3]

Putting out controls at Francis King

Orienteering 20:00 [2]

Leading relocation exercise

Orienteering 20:00 [3]

Running around after people on the attackpoints exercise

Orienteering 15:00 [3]

Picking up a few controls at highrock, and a few later at Juan de fuca

Friday Apr 5, 2013 #

Stretching/exercises 20:00 [1]

Lunchtime Yoga

Thursday Apr 4, 2013 #

Running 47:00 [3]

14:34 warm up, down along the beach
5:56 up the first hill
6:40 along and down the next
5:07 up the 3rd hill
8:14 down the same hill and along
4:03 up the last hill
18:26 warm down home (getting totally dark by the end)
Tried to push it slightly more on each hill

Running 15:00 [4]

Wednesday Apr 3, 2013 #

Running 10:00 [3]

Warm up with Adam (did some ABC for fun)

Orienteering 37:00 [4]

Really fun course at Central park, always forget how easy it is to get turned around on the little trails (glad I brought my compass)!

Tuesday Apr 2, 2013 #

7 PM

Running 20:00 [3]

Warm up

Running 13:43 [3] 4.0 km (3:26 / km)

Boys were doing 1200's, so I did every second lap (so 400's):
1:27
1:04 rest
1:22
2:25 rest with boys
1:22
1:11 rest
1:22
2:24 rest with boys
1:22
1:08 rest
1:21
2:28 rest with boys
1:22
1:09 rest
1:21
2:26 rest with boys
1:22
1:06 rest
1:23

Running 30:00 [2]

Rests and warm down (+ABC's)

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