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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: salal

In the 31 days ending Jan 31, 2013:

activity # timemileskm+m
  Running14 12:50:24 12.48 20.08
  Orienteering8 6:45:54 14.91 24.0
  Cross country ski2 3:11:00 25.48(7:30) 41.0(4:40)
  Biking4 2:56:00
  Stretching/exercises9 2:50:00
  Intervals2 36:30
  pool running1 30:00
  Total30 29:39:48 52.87 85.08

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Wednesday Jan 30, 2013 #

Orienteering 27:00 [4]

WET at Ambleside

Tuesday Jan 29, 2013 #

Stretching/exercises 20:00 [1]

Lunchtime yoga, pretty good emphasis on core today
7 PM

Running 25:00 [3]

Warm up

Running 10:24 [4]

Up and down a small rugged hill in QE with Graeme. About 20-30 seconds up... bit slower to get down trying not to slip. Continuous run, turning around once we hit the bottom (but pushed on the up, and recovered somewhat on the down). Did one less than Graeme, since he lapped me ;)

Intervals 10:00 [4]

6 times ~1:40 loop on the grass around the lower lake on QE. Slowly dropping off Graeme, but he stayed close to the lake on the far side so I could cut a bit of distance near the end and not be too far behind.
1:41 (1:14 rest)
1:38 (1:02 rest)
1:38 (1:16 rest)
1:37 (1:04 rest)
1:38 (1:03 rest)
1:39

Running 20:00 [2]

Rests and warm down

Monday Jan 28, 2013 #

Biking 43:00 [3]

Spin workout, convinced Thomas to come

Biking 12:00 [4]

12 times: 1 minute on, 1 minute off. The last 4 did not change the gears, so the rest was higher intensity.

Sunday Jan 27, 2013 #

Running 1:07:00 [3] 12.0 km (5:35 / km)

Run with Gilles and Catherine around PS park, including the hillier part near admiralty.

Biking 36:00 [2]

Biking at the gym, talking to Nate, but also brought some maps and looking at one with a really difficult long leg...

Stretching/exercises 15:00 [1]

Core with Nate after biking

Saturday Jan 26, 2013 #

Running 53:00 [3]

Run around Burnaby lake, just as it was getting dark... got out to the other end before I had to turn on my light, and picked it up on the way back.

Friday Jan 25, 2013 #

Stretching/exercises 20:00 [1]

Lunchtime yoga (+ some core)

Thursday Jan 24, 2013 #

Running 20:00 [2] 3.63 km (5:31 / km)

Warm up / down (10 minutes each, 1.82+1.81km)

Running 20:00 [4] 4.45 km (4:30 / km)

tempo run on the streets in the dark

Wednesday Jan 23, 2013 #

Orienteering 41:00 [4]

WET at Jericho

Tuesday Jan 22, 2013 #

Stretching/exercises 20:00 [1]

Lunchtime yoga

Running 30:00 [3]

Warm up, and warm down

Running 30:00 [4]

Six times one long outer loop, and one shorter loop around the field. Running with Catherine, and Alec nearby for the first few. Also, Gilles was near us for the last few as he decided to take it easier while recovering from sickness. Feeling decent after a few days of alternate training. Unfortunately, some knee pain... so not sure that running is the only thing that aggravates it (possibly ached a bit after skiing).
5:05
1:30 rest
5:04
1:30 rest
5:01
1:37 rest
5:02
1:42 rest
5:02
1:33 rest
4:57

Running 10:00 [2]

Rests, and ABC's + lunges after warm down

Monday Jan 21, 2013 #

pool running 30:00 [3]

Pool running at Lord byng with Thomas, 10 times 1 minute with 30 seconds rest

Sunday Jan 20, 2013 #

Cross country ski 41:00 [3] 9.0 km (4:33 / km)

Shorter ski with Adrian

Saturday Jan 19, 2013 #

Cross country ski 2:30:00 [3] 32.0 km (4:41 / km)

Cross country skiing at Lost lake with Adrian and Thomas (for the first half). Adrian decided we should try to ski all the trails, so we made a route to get all of them (with some repeats, since we had to take into account one way trails).

Friday Jan 18, 2013 #

Stretching/exercises 15:00 [1]

Just made it for the later part of lunchtime yoga led by Albert's friend

Biking 30:00 [2]

Easy bike at gym

Stretching/exercises 10:00 [1]

Free weights for arms, and core exercises

Thursday Jan 17, 2013 #

Note

Been obsessed with this music video for the past few days:
http://www.youtube.com/watch?v=yTCDVfMz15M
Makes me want to take up modern dance (if I had any beat), so strong and beautiful at the same time... also super impressive that she did live performance with a lot of the choreography seen in the video (http://www.youtube.com/watch?v=y_XCuEFX3XQ)

Running 43:00 [3]

Run to the hill, run down between intervals, and run back to car after

Running 12:00 [4]

6 times 2 minute up the big hill near the point in Stanley Park. Running with Gilles slightly ahead, and with Catherine right with me. First 2 we got a bit farther, then degraded after that... was only going to do 5, but Gilles yelled at us to do one last one.

Wednesday Jan 16, 2013 #

Orienteering 30:35 [4]

WET at Waterfront / Stanley park

Running 7:00 [2]

Warm down with G+C

Tuesday Jan 15, 2013 #

Stretching/exercises 20:00 [1]

Lunctime yoga
7 PM

Running 25:00 [3]

Warm up

Running 20:00 [5]

All but the last interval with Catherine.
2:55
1:41 rest
2:49
1:46 rest
2:46
Switched to a slightly shorter loop to be closer to the boys
2:10 rest
2:39
2:23 rest
2:37
1:33 rest
2:36
1:14 rest
2:38
1:14 rest
2:40

Running 20:00 [2]

Rests, warm down and some silly walks after...

Monday Jan 14, 2013 #

Biking 35:00 [3]

Spin session

Biking 20:00 [4]

Some interval like stuff where we had to spend a certain amount of time at different cadences... one went up then down (30s,45s, 60s*90/95/100/105/110/105/100/95), the next went just up to a really fast cadence(2*30s*95/100/105/110/115/120), and the last started fast and went down (15s,30s*110/105/100/95/90)... or something like that.

Sunday Jan 13, 2013 #

Orienteering 2:01:00 [4] 24.0 km (5:03 / km)

Score-o in PS park, this year could not get them all as the course was set with some in every far part. Dropped the ones over in UBC, think it was an ok route... but might have done better if I had chosen a better first control, no planning time ahead so rushed off at the start.

Friday Jan 11, 2013 #

Stretching/exercises 15:00 [1]

lunchtime yoga / core

Orienteering 34:45 [4]

Running Meghan's WET, started off slower and jerkier (and had to stop to go to the bathroom) and then got the hang of it.

Thursday Jan 10, 2013 #

Running 40:00 [3]

Warm up / down, and running down the hill between

Running 12:00 [4]

6 times 2 minutes up a hill near jericho, then 2 minutes to get down (which meant I had about 30s of not running at the top/bottom, the rest running a decent pace downhill)

Tuesday Jan 8, 2013 #

Stretching/exercises 15:00 [1]

Lunchtime yoga - have had this pain slightly above where a stitch would be (in the ribs/below the left breast), which I noticed when running yesterday a bit but thought it was that my bra was not supportive enough. It continued later in the evening yesterday and today. Also seems a bit stiff into the pec muscle. Think perhaps I fell in some odd way on Sunday and do not remember? Otherwise its a bit odd...
7 PM

Running 22:00 [3]

Warm up, pissing rain and a bit windy so we joked about drafting... the type of weather where you need to tell yourself that you are character building.

Intervals 26:30 [4]

Longer intervals, we got the first loop wrong because we forgot the loops we were supposed to do to equal the boys... remembered after the first one, I actually quite like that loop combo. With Catherine the whole time, pretty much right next to each other. Felt like crap after the 3rd, like my arms and legs were heavy (perhaps just really wet/cold) so slowed down a bit to just finish the last one.
5:56
2:39 rest
6:49
1:19 rest
6:46
2:09 rest
6:55

Running 12:00 [2]

Warm down and rests

Monday Jan 7, 2013 #

Running 1:02:00 [3]

Run in the dark in stanley park with Catherine and Gilles

Sunday Jan 6, 2013 #

Orienteering 30:00 [2]

Putting out flagging tape at cypress falls

Running 45:00 [2]

Run on the trails up above cypress falls with Gilles and Catherine

Orienteering 17:49 [3]

Re-run of the course, almost did not need to look at the map... better job at picking lines in the forest.

Running 57:00 [3]

Run with Magnus on the trails above their place in the pissing rain.

Friday Jan 4, 2013 #

Stretching/exercises 20:00 [1]

Leading lunchtime stretching

Running 48:00 [3]

Fastish run with Mike

Thursday Jan 3, 2013 #

Running 40:00 [3]

Thought I might not train today, since I did not sleep well... but got myself out for a nice run with Catherine before the rain started.

Running 20:00 [4]

10 times 2 minutes on, 1 minute jog, around false creek

Wednesday Jan 2, 2013 #

Orienteering 1:00:00 [2]

Putting out and picking up controls for WET

Tuesday Jan 1, 2013 #

Orienteering 43:45 [4]

Orienteering New years memory-o in Beacon hill park. 3 filling stations where you had to stop to memorize. Found all the controls, but not the bonus picture controls.

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