Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: salal

In the 31 days ending Oct 31, 2013:

activity	#	time	miles	km	+m
Running	16	18:26:01	2.24	3.6
Orienteering	9	8:03:26
Biking	2	2:05:00
Stretching/exercises	5	1:50:00
Intervals	3	33:14	1.86	3.0
Total	26	30:57:41	4.1	6.6

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Wednesday Oct 30, 2013 #

Orienteering 37:20 [4]

WET around BC place dodging a lot of stanley park fans

C • Stanley Park Fans 2

Running 10:00 [2]

Running over the bridge (and back after)

Tuesday Oct 29, 2013 #

Stretching/exercises 20:00 [1]

Lunchtime yoga

7 PM

Running 45:00 [3]

Warm up / down

Intervals 18:04 [5]

Intervals with Rory (and a group of the boys, and rachel)
1:21 - 400m
1:49 rest
2:58 - 800m
1:38 rest
4:39 - 1200m
2:52 rest
4:36 - 1200m
1:45 rest
3:04 - 800m
1:52 rest
1:26 - 400m

Running 10:00 [2]

Sunday Oct 27, 2013 #

Running 2:13:00 [3]

Run in squamish (crumpit woods) with Thomas and Ian C. Beautiful day, wind picked up at the end!

Saturday Oct 26, 2013 #

Running 42:00 [3]

Run with Thomas in PS park. Not fast, but feeling slightly less crappy...

Friday Oct 25, 2013 #

Stretching/exercises 30:00 [1]

Stabilization exercises

Orienteering 45:00 [3]
(sick)

Running to put out / pick up controls with Nick, not feeling great (at the pace we were going it should have felt easy and it didn't), and feeling particularly crap after...

Wednesday Oct 23, 2013 #

Note
(sick)

Beginning of head cold...

Tuesday Oct 22, 2013 #

Stretching/exercises 20:00 [1]

Lunchtime Yoga

7 PM

Running 28:00 [3]

Warm up

Running 12:00 [4]

Intervals with Rory and Adam (way ahead), 2 times around the loop in the forest (with the little hill) - in the pitch black :)
6:03
2:07 rest
5:50
Rory pushing the pace, after taking a week off recovery from the Victoria marathon.

Running 10:00 [4]

Then on the way home did 10 times 1 min on 1 off.

Running 20:00 [2]

Rests / warm down

Monday Oct 21, 2013 #

Biking 35:00 [2]

Errands by bike, legs tired

Sunday Oct 20, 2013 #

Orienteering 2:59:00 [3]

3 hour score-o in Seymour / lynn valley. Lots of fun, no rain!
http://gvoc.whyjustrun.ca/courses/map/1577
Skipped 35,36,37,57

C • did you 3

Saturday Oct 19, 2013 #

Biking 1:30:00 [2]

Biking with my dad, when it was wide enough we were chatty but decent speed, or on the road single file. There were a few times my dad tried to drop me ;) he is way better at biking so with his heavier touring bike the only time I could beat him was uphill...

Friday Oct 18, 2013 #

Running 1:10:00 [3]

Run in PS park with Adrian

Wednesday Oct 16, 2013 #

Orienteering 27:05 [3]

WET at musqueam

Tuesday Oct 15, 2013 #

Stretching/exercises 20:00 [1]

Lunchtime yoga

Monday Oct 14, 2013 #

Running 1:06:00 [3]

Run in Toronto with Adam and Aiden

Sunday Oct 13, 2013 #

Running 10:00 [2]

Warm up

Orienteering 1:19:21 [3]

Pretty good start, a few wibbles in the middle section of the course - should have gone right out to the trail, as then I tried to cut and got behind an out of bounds area and ended up going straight... bad route, so lost time on that. Then continued to have problems staying on the route I mean to take on the next longer leg, wandering up the hill before I should have.

Long Course 9 - Splits

Saturday Oct 12, 2013 #

Running 20:00 [2]

Warm up

Orienteering 34:49 [4]

Great middle distance course, bit of standing still right off the start at the trail intersection... still not sure about my route on the long leg, maybe should have climbed more initially.

Running 5:00 [4]

Tried the kids obstacle course a few times ;)

Middle Course 9 - Splits

Friday Oct 11, 2013 #

Running 30:00 [2]

On model map, found a lot of burrs

Orienteering 16:06 [4]

Sprint at McMaster - lost a bit of time going around the building the slower way, and also being on the wrong side of the fence, and a few other little mistakes (around 30s).

Running 20:00 [2]

Warm up / short warm down

Sprint Course 4b - Splits

Wednesday Oct 9, 2013 #

Orienteering 37:00 [4]

WET at trout lake, 24:50 for first lap around the whole area (made some little mistakes at the beginning, then 12:10 for the second loop around the lake.

Tuesday Oct 8, 2013 #

Running 25:00 [3]

Warm up, and strides

Intervals 11:10 [5] 3.0 km (3:43 / km)

Gilles suggestion of 6 times 500m. Never done 500m... feels like an odd distance on the track for some reason.
1:56
1:46 rest
1:52
1:22 rest
1:52
2:00 rest
1:50
1:39 rest
1:51
2:40 rest
1:49
With Gilles way ahead, and Adrian ahead (until his tummy gave out), and Catherine right behind.

Running 25:00 [2]

Rests where we walk/jogged back 100m. Warm down around the track, and silly walks.

Sunday Oct 6, 2013 #

Running 6:30:00 [2]

Gambier island with Nate, Ian, Shaun, Chessa, and Donovan. Some really nice sections of trail, and some sections that were more like terrain running / trail finding :)

Saturday Oct 5, 2013 #

Running 25:00 [3]

Run with Adam

Intervals 4:00 [5]

4 times up / down Clinton hill

Friday Oct 4, 2013 #

Running 43:00 [3]

Run in PS park

Wednesday Oct 2, 2013 #

Running 10:00 [2]

Warm up with Adrian

Orienteering 27:45 [4]

Fun control picking-ish WET at BC childrens

Tuesday Oct 1, 2013 #

Stretching/exercises 20:00 [1]

Lunchtime yoga / core

7 PM

Running 28:00 [3]

Warm up

Running 14:01 [3] 3.6 km (3:54 / km)

Pissing with rain, and with the long run the day before... wanted to do something short-ish and not too broken up (to get cold).
3 by 1200m:
Catherine led 1st
4:42
2:30 rest
Louise led 2nd
4:39
2:35 rest
Adrian led 3rd
4:38

Running 15:00 [2]

Warm down and silly walks

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