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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: salal

In the 31 days ending Jul 31, 2013:

activity # timemileskm+m
  Orienteering15 13:24:48
  Running12 10:34:00 11.81 19.0
  Biking4 4:10:00
  Intervals1 12:18 2.24(5:30) 3.6(3:25)
  Stretching/exercises1 10:00
  Total23 28:31:06 14.04 22.6

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Wednesday Jul 31, 2013 #

Biking 30:00 [2]

Bike to/from WET

Orienteering 30:00 [3]

WET on the map I just made of fraser river park... few tweaks needed.

Tuesday Jul 30, 2013 #

Biking 2:00:00 [2]

Chatty bike ride with lisa to Steveston for fish and chips, then back

Sunday Jul 28, 2013 #

Running 3:30:00 [2]

Running the rubble creek to chekamus with Troy, Josh, and 2 people I just met. Another group of us going the other way (Nate and 3 fast girls).

Saturday Jul 27, 2013 #

Biking 30:00 [3]

Biking to / from mapping

Thursday Jul 25, 2013 #

6 PM

Running 20:00 [3]

Warm up, including some stretching and silly walks

Intervals 12:18 [5] 3.6 km (3:25 / km)

Ran with the Forerunners thursday group, since less people around / free to train with right now. 3 by 3 400m, shorter rest in the sets and longer rest between.
1:23
1:20 rest
1:21
1:15 rest
1:21
3:00 rest
1:22
1:20 rest
1:21
1:18 rest
1:22
2:59 rest
1:22
1:26 rest
1:21
1:22 rest
1:22

Running 28:00 [2]

Rests and warm down

Wednesday Jul 24, 2013 #

Biking 1:10:00 [2]

Bike to work, then to WET and back home

Orienteering 34:25 [3]

Fun WET downtown, lots of people to dodge and streets to cross. Had to wait at some lights.

Monday Jul 22, 2013 #

Running 1:00:00 [3]

Chatty (too much me) club run with Catherine

Saturday Jul 20, 2013 #

Running 2:15:00 [3] 19.0 km (7:06 / km)

Long run with Thomas and Mathias. Felt crappy after the first bit... sort of like in the orienteering on Wednesday, not sure what is going on with my body right now, but felt better later in the run (but then my bowels were unhappy after).

Thursday Jul 18, 2013 #

Running 35:00 [3]

Run in Daelivaan, with a map. With Thomas and Olav, but sometimes we took different ways and agreed on a place to meet.

Wednesday Jul 17, 2013 #

Orienteering 1:07:00 [3]

Race at Holmenkollen. Felt some sort of sugar low in the middle, but then felt better after going slowly for a bit. Lots of muddy/marshy trails.

Tuesday Jul 16, 2013 #

Running 1:00:00 [3]

Orienteering 40:00 [3]

A few tur-o controls with Thomas

Saturday Jul 13, 2013 #

Running 15:00 [3]

Warm up / down

Orienteering 40:37 [4]

Found more of a racing feeling in the woods today, not sure how / why (perhaps because Emily did so well on the first leg and I did not want to drop spots ;). I messed up #3, but other than that the navigation felt pretty good - as always in this terrain I felt like as I approached the control area I held my breath and then felt a sigh of relief when I found the control itself...
Enjoyed seeing others in the woods (Australia, Italy, and Czech who passed me right at the beginning...).

Friday Jul 12, 2013 #

Running 15:00 [3]

Warm up / down

Orienteering 50:09 [4]

Mistake on 2 and 3... looks like I lost about 2 minutes there. Not sure about my long leg route choice, but at least I executed it ok. Relatively technically solid race, just not able to find an actual racing feeling in this terrain - in fact I often feel I need more races to try to find how to better balance running/orienteering.

Thursday Jul 11, 2013 #

Running 15:00 [3]

Warm up / down

Orienteering 41:00 [4]

Middle quali, mistake on 2 where I thought it would not be as low in the re-entrant and more on the side... then another mistake later, missing the control and having to relocate on the trail and come back.

Wednesday Jul 10, 2013 #

Orienteering 31:00 [3]

Middle model

Tuesday Jul 9, 2013 #

Orienteering 1:56:50 [4]

Started with a mistake on #2, not understanding vegetation... then not having my brain engage on relocation. A bit better in the middle bit... but more mistakes on the ones in less visible vegetation and a few other bad lines. Was not orienteering well today - sorry!

Monday Jul 8, 2013 #

Running 17:00 [2]

Easy run in the afternoon with Emily

Sunday Jul 7, 2013 #

Orienteering 1:07:47 [4]

Not sure about my long route choice, may have lost 1 min or more on it - no gps for women so not quite sure what routes others took. Some small bobbles in the circle (especially in the scrubby areas), and some hesitations on map interpretations.

Running 15:00 [2]

On warm up map, and short warm down

Stretching/exercises 10:00 [1]

Little bit of stretching / yoga

Saturday Jul 6, 2013 #

Orienteering 25:00 [3]

Orienteering on long model, decent pace

Friday Jul 5, 2013 #

Orienteering 35:00 [2]

Running on the model map for the middle

Orienteering 30:00 [3]

Running 9:00 [4]

Little bit of jogging, and a few sprints back / forth across the fake turf

Thursday Jul 4, 2013 #

Orienteering 1:00:00 [3]

Faster long relevant training (with marshes!) - looootttts of black flies, arg!

Wednesday Jul 3, 2013 #

Orienteering 45:00 [3]

Middle relevant training. Serious problems being smooth in this terrain, stumbled around a bit at the beginning letting some estonian girls distract me. Trouble filtering what smaller rocks were on the map...

Orienteering 21:00 [3]

Second half of middle training, downhill from the top of the ski hill... bit better, except one bad control (should have attacked it safer).

Tuesday Jul 2, 2013 #

Orienteering 1:10:00 [2]

Easy long relevant training (still trying not to get fully sick)

Monday Jul 1, 2013 #

Note
(sick)

Started to feel more of a sore throat Sunday night, then stuffy and still feeling bad the next day.

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