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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: salal

In the 7 days ending Jun 19, 2011:

activity # timemileskm+m
  Running8 9:47:12 13.24 21.3
  Orienteering1 36:00
  Stretching/exercises2 20:00
  Intervals1 17:09 2.98(5:45) 4.8(3:34)
  Total9 11:00:21 16.22 26.1

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Sunday Jun 19, 2011 #

Running 5:15:00 [2]

Knee knacker training run. About 50 people came out, so was usually running with people. At first started out with some girl I knew, but I think she was taking it slower... so when going up the steep part of black mountain I went ahead. Then ran with a british guy named David for awhile on top of black mountain (till I did a fast decent on the snow). Then had some problems finding the start of the trail again on the other side of cypress. After slightly loosing the trail then leading some people down into a sketchy river crossing (there was really no alternative) I was by myself for a bit after I got to the other side faster... then found Mike Rhodes, who on the same river crossing had somewhat frozen his feet, but they were defrosting and we ran together through Hollyburn (good since I have no idea where the trail goes there). On the Decent out of there I took off by myself, passing a quite a few people (I think some had taken the short cut along the road to the xc ski area). Then as I came down to cleveland damn there was a girl running with me, and then another girl just behind who caught up when we stopped to get water at Cleveland. We sauntered up the hill and ran the rest together. Saw Magnus on the trail above his house. By the end I felt kinda weak, I will have to eat more on the race... when there are aid stations with more real food (not just gels/bars).
Michel came back not long after, and we both tried to eat burgers... and both felt nauseous, and had trouble getting them down (forced myself). Not sure why this occurred.

Saturday Jun 18, 2011 #

3 PM

Running 18:00 [3]

Warm up lap at the Easter seals relay.

Running 16:32 [4]

Then immediately did a faster one.
4 PM

Running 16:08 [4]

Another faster one a bit later.
6 PM

Running 18:20 [3]

Another slower one...

Friday Jun 17, 2011 #

6 PM

Running 25:00 [3]

Warm up, and short warm down.

Running race 19:12 [5] 5.0 km (3:50 / km)

Longest day 5km at ubc, race felt hard the whole time... sometimes things fall better into place (like the sun run). Just edged out Herb Phillips... a 70 year old man.

Thursday Jun 16, 2011 #

6 PM

Running 8:00 [3]

Run down to Jericho

Orienteering 36:00 [3]

Fun exercise for bearings with all the controls on benches, but forgot my compass. Took a little thumb compass from lender box - but turned out to not work, or at least settle so slowly that it was useless. So went off estimation/angles.
Normal course after, was a really good use of the area (we should make Hilary set courses more often ;).

Wednesday Jun 15, 2011 #

Stretching/exercises 15:00 [1]

Exercises for knee, and a little bit of arms/core at the gym

Tuesday Jun 14, 2011 #

5 PM

Running 26:00 [3]

Warm up and strides

Intervals 17:09 [5] 4.8 km (3:34 / km)

6 times 800m, with rachel and rob and mike was there for the first few.
2:53
1:59 rest
2:50
1:54 rest
2:51
2:01 rest
2:51
2:05 rest
2:51
1:59 rest
2:53
One of those days that just does not feel easy, but managed to get them out ok.

Running 35:00 [2]

Rests, silly walks (minus b's since the down pull / extension hurts my knee) and warm down

Monday Jun 13, 2011 #

Running 1:30:00 [3] 16.3 km (5:31 / km)

Fartlek-ish club run with Alison for the first part, then Kristian and Jan.

Stretching/exercises 5:00 [1]

Stopped and did some strength on the monkey bars loop by the school.

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