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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: salal

In the 31 days ending May 31, 2012:

activity # timemileskm+m
  Orienteering9 8:44:29
  Running10 7:42:40
  Biking2 3:35:00 41.82 67.3
  Stretching/exercises11 2:55:00
  pool running3 1:25:00
  Intervals5 1:10:47 7.95 12.8
  Swimming1 11:00
  Total29 25:43:56 49.77 80.1

» now

Thursday May 31, 2012 #

Stretching/exercises 20:00 [1]

Stretching and quite a bit of core, leading a small group at lunch. Ankle felt pretty good, just still a bit achy.

Wednesday May 30, 2012 #

pool running 20:00 [2]

Got kicked out of the deep end since there was a bunch of scuba divers... lifeguard told me to try pool running in the slow lane, ha!

pool running 8:00 [4]

Got something like 7 pickups done (with one min jog between) before I got kicked out. Then one more in the deepest part of the shallow area before I gave up...

Tuesday May 29, 2012 #


This is what my ankle looked like when I first sprained it:

Stretching/exercises 20:00 [1]

Lots of exercises at the physio and then some core/stretching at lunch

Biking 20:00 [2]

To my parents house and back (also biked to physio/school in the morning and home in the evening... but that was more leisurely - decided biking is better than hobbling and I am supposed to not weight bear too much)

Biking 1:15:00 [3] 29.3 km (2:34 / km)

Biked to iona and back with my dad, some decent paced, some talking...

Monday May 28, 2012 #

pool running 14:00 [2]

pool running 20:00 [3]

5 times 4 minutes with 1 minute slow jogging between. High knees and trying to work reasonably hard... but difficult to figure out if it was a good effort level.

Sunday May 27, 2012 #

Biking 2:00:00 [2] 38.0 km (3:09 / km)

Hilly bike ride in Coquitlam / Port moody... nice to be outside, ankle felt ok-ish in brace but forefoot was hurting.

Friday May 25, 2012 #

Stretching/exercises 5:00 [1]

Mobility / strength exercises at the physio - thera band and gentle tilts on the wobble board while sitting down (and ultrasound and stim)

pool running 23:00 [3]

Pool running, with some pick ups (~30s) where I tried with no flotation device. Kept toes up / heels down so the ankle was not flopping around. So monotonous...

Swimming 11:00 [3]

Little bit of swimming after I got bored of pool running. No legs (flotation device between them) since kicking flaps the ankle.

Stretching/exercises 10:00 [1]

Little bit of strength in the gym and some core when waiting for them to switch the lanes at the pool.

Monday May 21, 2012 #

Running 10:00 [2]

Warm up, with some sprints / silly walks

Orienteering 18:11 [4]

Little sloppy and feeling hesitant, some problems reading the contours since 5m seems a bit vague on a sprint map. Then trying to go faster in the easier stuff at the end I jumped over a rope fence next to a trail in the cabin area and believe I came down on the side of my foot... bam, there goes the training camp this week for sure, and maybe the season.
I have been hobbling around on crutches or mostly staying at home ever since. Xray at emergency said it is not broken, but a grade 2 sprain high up above and forward of the malleolus. Very swollen in that area initially, now tender to the touch in that area semi swollen all around and bruised...

Sunday May 20, 2012 #

Orienteering 54:18 [4]

Sooo much better, got better flow... controls were usually where I expected them to be, and felt much more confident and able to read the map. Still some vague areas up on the sidehill near the end (like the stuff I had problems with the day before).

Orienteering 15:00 [2]

Picking up controls after helping coach some more beginner-ish types

Saturday May 19, 2012 #

Running 10:00 [2]

Warm up

Orienteering 54:02 [4]

I always seem to forget how to orienteer in this stuff... problems on the first control, and a few others. Generally feeling very hesitant and not able to find any flow. Lost 6-8 minutes depending on how picky you are.

Friday May 18, 2012 #

Stretching/exercises 20:00 [1]

Core / stretching with an emphasis on core stuff today... burning abs.

Thursday May 17, 2012 #

Stretching/exercises 5:00 [1]

Working on balance / ankles
4 PM

Running 30:00 [3]

Warm up and strides. Feeling a bit low on energy since I did not manage to eat properly today for various reasons...

Intervals 10:50 [5] 3.2 km (3:23 / km)

Workout today was to do as many 200m as possible in 200 minutes. My pace was a bit lower than it was supposed to be since I tried to start with / near Gord. Generally he was trying to take short rests between the 2, then longer after that so that is somewhat reflected in my rests. Also, it was windy and gusty, so the second 200 was slower and the other direction still got gusts at times...
26 rest
39 rest
20 rest
54 rest
22 rest
36 rest
28 rest
43 rest
35 rest
56 rest
36 rest
38 rest
38 rest
39 rest
39 rest

Running 10:00 [2]


Running 20:00 [3]

Warm down

Wednesday May 16, 2012 #

Orienteering 27:58 [4]

Fun course set by Thomas at Cleveland dam, enjoyed the control picky section at the beginning and the route choice in the middle / end. Continued the trend of beating up my body, by tripping and side checking a tree... my back hurt for a bit but recovered, got pretty scratched up on my side.

Orienteering 18:00 [2]

Picking up controls

Tuesday May 15, 2012 #

Stretching/exercises 15:00 [1]

Lots of exercises at the Physio, single leg balance stuff for ankle and keeping hips / core stable
4 PM

Running 23:00 [3]

Warm up

Intervals 26:00 [4]

Thomas eventually convinced mike we should go over to the council loop, but we started a few intervals on the way over since we had kinda been going in the opposite direction.
5 minutes on
55 rest
5 minutes on
56 rest
4:04 minutes (part of the council loop, starting just before the intersection on the hill)
1:24 rest
5:47 council loop dragging behind mike
1:43 rest
5:53 council loop by myself

Running 22:00 [2]

Warm down

Monday May 14, 2012 #

Stretching/exercises 20:00 [1]

James led us in a yoga session at lunch today

Sunday May 13, 2012 #

Orienteering 55:00 [2]

Putting out SI / flags on the stands

Orienteering 57:00 [2]

Picking up some of the far controls, fell hard on my knee on a downhill (and when I got home I realized it was also my shin, since there is a bump there too)... in quite a bit of pain lying there for awhile (I hit it on a rock). Much more painful than yesterdays stick adventure. My body is so beat up...

Saturday May 12, 2012 #

Running 36:00 [3]

Putting out stands

Orienteering 1:20:00 [2]

Putting out the far flags. Ran into a stick with my tummy... was quite painful

Thursday May 10, 2012 #

Stretching/exercises 10:00 [1]

Lunchtime stretching, did just at bit of yoga type stuff at the beginning then showed then a circuit or stretching/core alternations and ended up just watching and correcting postures and telling them when to switch (badly since I kept forgetting to start my watch).
5 PM

Running 30:00 [3]

warm up and strides

Intervals 8:04 [5] 2.4 km (3:22 / km)

8 times 300m, bit windy coming around the corner
1:03 (2:15 rest)
Took shoes off
1:00 (1:58 rest)
1:00 (1:58 rest)
1:01 (1:59 rest)
Shoes back on
1:02 (1:56 rest)
59 (2:00 rest)
1:00 (2:00 rest)

Running 30:00 [3]

Silly walks, and longer warm down through the woods

Wednesday May 9, 2012 #

Orienteering 35:00 [3]

Putting out pinflags (~15mins), then controls

Tuesday May 8, 2012 #

Running 33:00 [3]

Longer warm up, where mike took us on a new trail he found (or really and old tiny trail that the bikers have gotten too and re-enforced slightly).

Intervals 17:16 [4] 4.4 km (3:55 / km)

4 times ~1100m road loop with the guys. Starting 30s ahead and being passed near the end (or earlier in the case of the first one, since it was on the slow side).
1:07 rest
1:14 rest
1:25 rest

Running 20:00 [3]

Rests and warm down. Forgot socks so ran without, and by the time I got back I bled into my shoes at the top of my heels where they cut in...

Monday May 7, 2012 #

Stretching/exercises 20:00 [1]

Leading more yoga type lunchtime stretching

Sunday May 6, 2012 #

Orienteering 50:00 [3]

16+19+15, checking the three loops at grand boulevard / greenwood park. Spent a bit too much time on the second loop looking for a trail that I was already on, so it should actually be more similar to the 3rd loop. Beautiful day out, and should be really fun courses.

Orienteering 22:00 [3]

Picking up mini controls for out MEC membership drive. I felt a bit like a jehova's witness standing there asking if people knew what orienteering was... especially when people would try to ignore you, but many were interested and stopped (some for long discussions!).

Saturday May 5, 2012 #

Running 45:00 [3]

Calves still seriously sore from thursday, can't really walk or run properly

Running 20:00 [4]

Faster fartlek pickups throughout the middle of the run, 1-3 mins each (mostly on the longer end)

Thursday May 3, 2012 #

Stretching/exercises 20:00 [1]

Leading lunchtime stretching / core... slightly more strength oriented today
7 PM

Running 20:00 [3]

Dragged to the track by thomas, to run with him and julien at the pg track. Warm up on the streets / railway track plus a few strides in barefeet.

Intervals 8:37 [5] 2.8 km (3:05 / km)

14 times 200, first 2 barefeet... then the bottoms of my forefeet got too sore. I think I got a bit better at hitting the start when I just started and also hitting the stop promptly... so maybe the first few were not exactly 38.
38 / 1:30 rest
38 / 1:39 rest
38 / 1:31 rest
38 / 1:34 rest
36 / 1:45 rest
37 / 1:44 rest
36 / 1:34 rest
36 / 1:35 rest
36 / 1:35 rest
36 / 1:34 rest
35 / 1:35 rest
36 / 1:55 rest
36 / 1:43 rest

Running 30:00 [2]

Rests and short warm down on the railway tracks

Wednesday May 2, 2012 #

Orienteering 38:00 [3]

4 memory loops set by Mike R in oak park. On my first loop I rescued a control from some kids playing with it on a baseball field... I told them we needed it for our navigation run and put it back near the fence. Then an adult who seemed to be supervising the quasi baseball game asked me why it could not be used as second base - seriously - I guess he thought it was not far off where it was supposed to be or something? It seemed very innocent, like he just did not understand what the heck it was for so why it had to be in a particular spot.
I was thinking about this a bit too much, and it threw me off a bit on my next loop. I got all the controls in the right order, but punched another 2 I saw on my way (one because I was unsure if I was supposed to get it as well, and one because I saw Christophe punch it and he was doing my loop so I became unsure). Recovered but had a bit of a slow start on the next loop since the first 2 controls were hard. Last loop short, and did well... perhaps because there was less dead running where the map would fade from my brain.

Tuesday May 1, 2012 #

Stretching/exercises 10:00 [1]

Exercises at the physio

Running 50:00 [3]

Warm up / down with Thomas, Nate, Gord and Mike

Running 23:40 [4]

4 times the loop in the middle of the park, along council with the hill.
Failed to take the first split so - 5:??, 1:46 rest, 5:51, 2:08 rest, 5:54, 1:36 rest, 6:02. The first 3 with mike, at least he was near be on the first one... but then way ahead on the next, and a bit closer on the 3rd. Feeling a bit heavy...

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