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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: salal

In the 30 days ending Jun 30, 2013:

activity # timemileskm+m
  Orienteering13 16:06:33
  Running16 11:35:26 9.57 15.4
  Rock climbing1 45:00
  Biking2 40:00
  Stretching/exercises2 15:00
  Total25 29:21:59 9.57 15.4

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Sunday Jun 30, 2013 #

10 AM

Running 15:00 [2]

Warm up (and short warm down)

Orienteering 53:49 [4]

Quite a bit of pack running, since chasing start... caught up to the girl who started ahead, and 2 girls from just behind caught us. One bad hesitation where one of the girls I was running with went back to look at a control where 2 other girls had come in higher... did not trust it was not mine (ours was just beyond) so went back to look at it, and fell off the pack. Caught back up to 3 of the girls a bit after that, then one girl and I took a different route.

Saturday Jun 29, 2013 #

Running 15:00 [2]

Longer warm up in the rain

Orienteering 34:54 [4]

Managed a lot better than yesterday, felt like things were making more sense. Still struggled with one control on a sidehill, and few other smaller bobbles.

Friday Jun 28, 2013 #

Running 18:00 [3]

Short run to shake out the cobwebs, probably should have tried to do this when I got here last night... but was exhausted.

Running 15:00 [2]

Warm up to start, short warm down

Orienteering 47:00 [3]

Brain not quite screwed on and legs still a bit tired from the jet lag... Lost time on a lot of the legs, route choice errors and map interpretation errors (mostly caused by my lack of using compass). Fun to get out, tough running in places with soft / lumpy terrain.

Tuesday Jun 25, 2013 #

7 PM

Running 35:00 [3]

Warm up / down

Running 20:06 [5] 5.6 km (3:35 / km)

4 by 600, 800 (1000 for the guys) and then 4 by 600 again - workout suggested by Gilles. Big group today, with Thomas, Julien, Gilles, Mathias, Rory and Catherine. Less rest since we started with the boys, but then we did an 800 so we could have more rest (but had to go to the other side of the track during the rest). Near Rory for the first few, but then in the second set he continued to pick it up, could always hear Catherine just behind.
2:09 - 600
1:38 rest
2:08 - 600
1:44 rest
2:07 - 600
1:43 rest
2:07 - 600
1:41 rest
3:00 - 800 (took it a bit easier, since it was supposed to be 1000, and I wanted the change of pace and to be able to do the second set of 600's)
2:22 rest
2:08 - 600
1:41 rest
2:10 - 600
1:44 rest
2:09 - 600
1:46 rest
2:08 - 600

Running 15:00 [2]

Monday Jun 24, 2013 #

Running 1:01:00 [3]

Club run with Catherine, decent pace

Stretching/exercises 5:00 [1]

Some yoga/stretching after

Sunday Jun 23, 2013 #

Orienteering 1:20:00 [3]

Orienteering at Sumas with Adam, Thomas and Mathias

Saturday Jun 22, 2013 #

Rock climbing 45:00 [1]

Afternoon up in squamish

Friday Jun 21, 2013 #

Running 44:00 [3]

Running in ps park

Running 20:00 [4]

4 times 5 mins on, with 1 min off between. Not super fast, but decent pace.

Wednesday Jun 19, 2013 #

Orienteering 1:16:00 [4]

Super fun goat on the capilano canyon area, ran mostly by myself after the first bit. Some nice long route choice legs, probably should have gone around on the trail more instead of scrambling on steep hillsides.
http://orienteering.ca/doma/show_map.php?user=loui...

Tuesday Jun 18, 2013 #

7 PM

Running 20:00 [3]

Warm up

Running 17:47 [5] 4.8 km (3:42 / km)

6 times 800 (walk/jog 200m between, to join the boys doing 1000m)
3:02
2:18 rest
3:00
2:27 rest
2:58
2:39 rest
2:57
2:28 rest
2:56
2:42 rest
2:54

Running 30:00 [2]

Rests, warm down (10 mins) and silly walks + stretching after

Monday Jun 17, 2013 #

Running 49:00 [3]

Club run with John M

Sunday Jun 16, 2013 #

Running 20:00 [2]

Warm up and picking up controls after

Orienteering 42:50 [3]

Made a small mistake on the first loop of the butterfly, probably could have pushed myself more in the middle, but picked it up at the end.

Orienteering 15:00 [4]

Thomas made a bunch of us mass start and run the first part of the course (with the butterfly in the most interesting area) again... fell behind the boys pretty quickly.

Saturday Jun 15, 2013 #

Running 1:22:00 [3]

Run up bear mountain on Bike trails / logging roads, nice day out.

Friday Jun 14, 2013 #

Running 30:00 [3]

Warm up / down

Running 19:43 [4] 5.0 km (3:57 / km)

Longest day 5k, ok pace for the first 4k (3:45-3:50), but then uphill in the last 1k means that I slowed down 30-45s that km...

Thursday Jun 13, 2013 #

Running 1:02:00 [2]

Easy run in PS park, looking at woc maps while running... trying to formulate plans

Wednesday Jun 12, 2013 #

Orienteering 26:00 [3]

WET at barnet marine park, feeling sluggish

Monday Jun 10, 2013 #

Biking 30:00 [1]

Easy biking around town with Toni, showing him around... counting only part of the time where I was trying harder.

Running 30:00 [2]

Putting out controls with Thomas, and some strides. Picking up controls with Catherine.

Orienteering 1:02:00 [3]

Training at Mcartney creek

Sunday Jun 9, 2013 #

Orienteering 49:00 [4]

Farsta at mount Laurie

Orienteering 42:00 [3]

Orienteering training at Bow valley, forgot how subtle it is in the flatter parts...

Friday Jun 7, 2013 #

Running 34:00 [3]

Evening run, apparently people only come outside when its cool in the dark...
7 AM

Running 12:50 [4]

6:30 in the morning appears to be a nice time to run here, so that is when they held the fun run '5k'... turned out to be more like 3k.

Running 20:00 [3]

Small warm up, longer warm down (pretty much ran the course again)

Thursday Jun 6, 2013 #

Biking 10:00 [2]

In the gym at the conference center / resort.

Stretching/exercises 10:00 [1]

Arms, core, some stretching

Wednesday Jun 5, 2013 #

Orienteering 40:00 [3]

Relay training before leaving for airport (so had to run earlier than the others). Still working on the planning, trying to see more larger features off the line, especially around / behind the control.

Tuesday Jun 4, 2013 #

Orienteering 1:10:00 [3]

2 times middle distance courses, feeling much better about my planning... having to slow down more than I am used to leaving the control.

Running 10:00 [2]

Orienteering 1:20:00 [2]

Slow orienteering on an old map, legs dead.

Monday Jun 3, 2013 #

Orienteering 1:00:00 [3]

Made a lot of mistakes...

Orienteering 40:00 [4]

3 sprint courses, doing much better at planning, but still stuttering...

Sunday Jun 2, 2013 #

Orienteering 2:28:00 [4]

Goat at fishtrap lake

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