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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: salal

In the 31 days ending Aug 31, 2013:

activity # timemileskm+m
  Running18 33:41:00
  Orienteering3 1:39:05
  Biking2 1:15:00
  Kayaking1 1:00:00
  Intervals3 38:05 4.47 7.2
  Total22 38:13:10 4.47 7.2

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Saturday Aug 31, 2013 #

Running 3:30:00 [2]

Run down past elephant lake, the lois lake, and out to highway 101. Ran along the road a km or so, but then managed to hitch a ride back to the ferry.

Friday Aug 30, 2013 #

Running 20:00 [3]

Run to smugglers cove

Running 4:00:00 [2]

Run up to mount troubridge with Alicia and Meghan M, stayed in the cabin up top.

Wednesday Aug 28, 2013 #

Running 30:00 [3]

6 times 5 minutes on 1 minute off, plus warm up and warm down

Running 30:00 [4]

Monday Aug 26, 2013 #

Running 57:00 [3]

Club run with Adrian in PS park

Sunday Aug 25, 2013 #

Running 5:00:00 [2]

Starting out along the side of buntzen, then up the dirt road past it, turning up the Dilly Dally trail to climb for quite awhile, then along to mount beautiful, past some small lakes and back down to Buntzen.

Thursday Aug 22, 2013 #

Running 55:00 [3]

Run along the beach from Jericho, then loop up on the trails towards the golf course and back on admiralty. Running with Julien and Alicia

Running 3:00 [4]

At the end Julien suggested 3 times 1 minute fast, 1 slow...

Wednesday Aug 21, 2013 #

Orienteering 30:15 [4]

Fun wet at Greenwood park

Tuesday Aug 20, 2013 #

Running 40:00 [3]

Warm up, strides. Warm down, silly walks.

Intervals 15:24 [4] 4.0 km (3:51 / km)

Backside of a pyramid:
1600m - 6:20
2:31 rest
1200m - 4:38
2:00 rest
800m - 3:01
1:31 rest
400m - 1:25
Rory out ahead, and Catherine just behind. Decent paced, but not trying to kill myself for fear my body/stomach would fall apart (quads had only just recovered from weekend).

Running 5:00 [2]

Sunday Aug 18, 2013 #

Running 1:45:00 [3]

Run out past the transition, up to the ridge beyond. With Julien, Nate, and Alicia. Legs pretty dead (and probably needed to eat more before).

Saturday Aug 17, 2013 #

Running 1:15:00 [3]

Decent paced run with Julien, undulating trail around some lakes.

Friday Aug 16, 2013 #

Running 3:10:00 [3]

Leg 3 of Fat Dog relay, beautiful area! I think the downhill killed my quads...
Photos of the race / weekend: http://www.flickr.com/photos/nathanca/sets/7215763...

Running 20:00 [2]

running out from the transition I walked into with Brooke, then she handed off to Sean.

Wednesday Aug 14, 2013 #

Orienteering 40:00 [3]

WET at Cypress falls

Tuesday Aug 13, 2013 #

7 PM

Running 50:00 [3]

Warm up / down (+silly walks)

Intervals 11:41 [4] 3.2 km (3:39 / km)

Shorter track interval session with Catherine (neither of us have done much speedwork in awhile), decided on a pyramid.
38 - 200m (Catherine went out hard!)
1:10 rest
1:24 - 400m
2:09 rest
2:15 - 600m
2:44 rest
3:03 - 800m
2:03 rest
2:17 - 600m
1:38 rest
1:26 - 400m
1:52 rest
38 - 200m

Monday Aug 12, 2013 #

Running 32:00 [3]

Sunday Aug 11, 2013 #

Running 1:30:00 [3]

Run up Mount Seymour

Thursday Aug 8, 2013 #

Biking 45:00 [2]

Biking to kits, and back home after

Running 36:00 [3]

Training with Catherine. Warm up / down along the seawall.

Running 20:00 [4]

2 times 10 minutes tempo, with 2 mins off between

Wednesday Aug 7, 2013 #

Orienteering 28:50 [4]

WET at champlain heights. So many new people that I did not leave till 7:30, so had 30 mins to do the course...

Tuesday Aug 6, 2013 #

Biking 30:00 [2]

to/from ubc

Running 28:00 [4]

Fast run with Nate, just able to gaspingly talk

Running 10:00 [3]

Slower part by myself

Monday Aug 5, 2013 #

Kayaking 1:00:00 [1]

Kayak up near port moody with Nevin, saw some seals sunbathing on the log booms.

Sunday Aug 4, 2013 #

Running 4:15:00 [2]

Long run to Elsay lake with Catherine, Gilles, and Nevin. Unfortunately Nevin twisted his ankle and had to hobble back (we had hoped he would find Alison, Pascal and Meghan who were hiking). Really nice lake, pretty gnarly trail. Different to do a run where not all the climb was in the first half. Nice lakes to swim in.

Saturday Aug 3, 2013 #

Running 56:00 [3]

Running in PS park by myself

Thursday Aug 1, 2013 #

7 PM

Running 24:00 [3]

Warm-up to the small hill by the reservoir

Intervals 11:00 [4]

8 times up the hill...
1:23
2:02 down
1:24
1:47 down
1:23
1:49 down
1:24
1:53 down
1:24
1:50 down
1:22
1:52 down
1:23
1:56 down
1:22

Running 14:00 [2]

Running 26:00 [3]

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