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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: salal

In the 30 days ending Sep 30, 2013:

activity # timemileskm+m
  Running18 23:39:48 30.57 49.2 1500
  Orienteering9 7:50:55
  Stretching/exercises5 1:40:00
  Intervals4 1:06:06 2.98 4.8
  Total27 34:16:49 33.55 54.0 1500

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Monday Sep 30, 2013 #

Running 6:00:00 [2] 45.0 km (8:00 / km) +1500m 6:51 / km

Long run with Nate, up to near seymour dam, then turned up towards bishops peak. Scrambly trail up, and then got to some little lakes but the water level was way higher than usual and the trail was hard to find and our feet got cold. Kept going up towards the peak, but it got snowy/slippery underfoot and we got pretty cold... had to turn around. We then tried to find the trail along the ridge back towards Seymour, but could not (again we think it was because it may have been underwater for the first bit). We were both getting rather close to hypothermia (I was loosing any dexterity in my hands, and even getting a bit hazy on foot placement) despite changing our top base layers and putting on proper rain jackets. We decided to bail down the hill the same way we came up (the ropes on the steep sections were more useful on the way down). Still a nice run, and a slight loop since we came up one side of the river and back on the other.

Sunday Sep 29, 2013 #

Running 5:00 [3]

Short warm up

Orienteering 16:17 [4]

Should have worn different shoes... rain made the grass slippy. Slipped on a small sidehill on the way to 3 (and put my compass tip through my map), then made a mistake to 4, then slipped again close to 6. Just kinda lost the will to run aggressively.

Saturday Sep 28, 2013 #

Running 10:00 [3]

Warm up with Catherine to the start of the long - we stayed in the shelter of the dry bathroom for as long as we could watching it get worse...

Orienteering 1:08:58 [3]

BCOC's long, went pretty well... a few little bobbles in the control circle, or wrong angles at some points.

Thursday Sep 26, 2013 #

Running 38:00 [3]

Run around false creek with Catherine

Running 12:00 [4]

Running the diagonals, and jogging the short sides on the field

Wednesday Sep 25, 2013 #

Orienteering 32:10 [4]

Orienteering at Confederation park

Running 10:00 [2]

Tuesday Sep 24, 2013 #

Running 45:00 [3]

Warm up to park and back, a few strides
warm down, with silly walks

Intervals 10:00 [5]

3 times 5 200's with 200m jog in between. Then longer 3-4 min rest between the sets. Started up around 44, but then got down towards 40s, the last set of 5 were all below 40 (with the fastest 36s).

Running 15:00 [2]

Jogging the 200's between

Stretching/exercises 20:00 [1]

Lunchtime yoga

Sunday Sep 22, 2013 #

Orienteering 50:00 [3]

Orienteering at Mcartney creek with Magnus and Nick, we ran around together taking turns and discussing.

Orienteering 24:00 [3]

Then did another course short, started behind Nick, but then caught him up and led him for a few controls... then told him to go ahead, since I figured this was not helping him practice.

Saturday Sep 21, 2013 #

Running 4:15:00 [3]

Hanes Valley with Nate, Chessa and Ian+David Collings. Enjoyed watching the bears up top, as one was swimming around in the pond... then ran down on mountain highway.

Friday Sep 20, 2013 #

Running 1:36:00 [3]

Run with Adrian in PS park. Kinda took him on the sketchy trail from the lookout along to wreck beach... pretty overgrown. Other than that section pretty good pace.

Thursday Sep 19, 2013 #

Running 33:00 [3]

Running 12:00 [4]

Bit of a pickup in the middle of the run

Wednesday Sep 18, 2013 #

Orienteering 40:30 [3]

Orienteering at Camosun bog. Took my small headlamp and good thing I did... tried to cut through on one instead of going around, but in the dark I had trouble finding the indistinct trail after the more vague bit, so then bashed around a bit, and when I finally happened upon the indistinct trail I must have been turned around because I ended up back in the open bit by the powerline. Then, since I had found the trail... I managed to turn around and get through they way I meant to the first time.

Tuesday Sep 17, 2013 #

Stretching/exercises 20:00 [1]

Lunchtime yoga
7 PM

Running 40:00 [3]

Warm up (with strides) / down (with silly walks)

Intervals 18:06 [5] 4.8 km (3:46 / km)

Not expecting much from this session, what with little sleep and a lot of stress... so at least I got out and ran. 6 by 800m with Catherine, Adrian, and a bunch of the boys (Julien, Gilles, Ian, Adam).
2:57
1:50 rest
2:59
1:44 rest
3:02
1:46 rest
3:04
1:47 rest
3:03
1:38 rest
3:01

Running 10:00 [2]

Monday Sep 16, 2013 #

Stretching/exercises 15:00 [1]

Strength

Sunday Sep 15, 2013 #

Orienteering 1:30:00 [2]

Putting out controls for mount Seymour

Saturday Sep 14, 2013 #

Stretching/exercises 25:00 [1]

Core, some yoga... all I had time for.

Friday Sep 13, 2013 #

Running 1:14:00 [3]

Run with Adam and Adrian - a few pick ups near the end

Thursday Sep 12, 2013 #

Running 53:00 [3]

Late run with Catherine around false creek

Tuesday Sep 10, 2013 #

Stretching/exercises 20:00 [1]

Lunchtime yoga / core
7 PM

Running 30:00 [3]

Warm up + strides

Running 15:53 [3] 4.2 km (3:47 / km)

M workout - 600, 1200, 600, 1200, 600
With Catherine, Rory and Adrian (as well as his gf Rachel)
2:13
1:31 rest
4:32
1:41 rest
2:14
1:43 rest
4:40
2:09 rest
2:14

Running 20:00 [2]

Rests, short warm down, and ABC's and lunges after

Monday Sep 9, 2013 #

Orienteering 50:00 [2]

Checking control locations at Mount Seymour

Sunday Sep 8, 2013 #

Running 1:08:00 [3]

PS park run with Catherine and Adrian

Friday Sep 6, 2013 #

Running 47:00 [3]

3 times 7 minutes, with 3 minutes rest between around false creek with Catherine and Adrian

Intervals 21:00 [4]

Thursday Sep 5, 2013 #

Running 35:00 [3]

Easy run with Adam and Adrian L in PS park

Wednesday Sep 4, 2013 #

Orienteering 51:00 [3]

Tuesday Sep 3, 2013 #

Running 29:00 [3]

Warm up (~20), short warm down.

Intervals 17:00 [4]

Intervals with Catherine and Adam on the gravel trail loops by the school. Relatively laid back, with me talking too much in the breaks and letting them drag on... ;)
2:45 (not quite the outer loop -the D)
2:40 rest
2:52 (started doing the whole outer loop, since adam was running past the finish down the middle of the figure 8)
2:50 rest
2:52
2:58 rest
2:53
2:53 rest
2:50
3:19 rest
2:45
So a total of 6 (the first one being a tad shorter) - can't remember how long we think these are.

Running 10:00 [2]

Monday Sep 2, 2013 #

Orienteering 48:00 [3]

Running ahead of the boys (ian and adam) putting out little pieces of tp (till I ran out near the end of the course - but at least got the more difficult part) on the grousewoods course from the beginning of the summer.

Running 42:55 [4]

Up the grind, trailing behind Ian and Adam. Passed by one guy, passed hundreds... no one ever gets out of your way, you have to scramble around, its like they are just focused on their next few steps or something ;)

Running 54:00 [3]

Run back down some small trail east of skyline, then back along the baden powell

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