Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending Apr 26, 2010:

activity

time

miles

Cycling

3:45:00

59.28

(3:48)

95.4

(2:22)

Orienteering

2:42:09

2.24

3.6

11 /

13c

84%

Mapping

2:30:00

Running

1:55:53

5.78

9.3

Stretching

23:00

Total

11:16:02

67.29

108.3

11 /

13c

84%

[1-5]

8:23:02

2:19

0:00

» now

Monday Apr 26, 2010 #

4 PM

Cycling long 2:10:00 [1] 54.4 km (2:23 / km)
shoes: GIANT - Defy

Rode up to near the end of the Relais Plein Air and back with some detours on the way up.

Stretching warm up/down 5:00 [0]

Sunday Apr 25, 2010 #

Event: OOC Cité des Jeunes

10 AM

Mapping (Pinhey's Point) 1:40:00 [0] ***
shoes: Newbalance 767

Went up to Pinhey's Point with Bill to get some coaching on how to actually map properly. Time is, as usual, roughly half.

Saturday Apr 24, 2010 #

9 AM

Running warm up/down 8:08 [2]
shoes: Falcons

Orienteering 41:37 [2]
shoes: Falcons

11 AM

Orienteering (line-o) 59:32 [3] ***
shoes: Falcons

2 PM

Orienteering 30:00 [3]
shoes: Falcons

minny farsta thingy

Friday Apr 23, 2010 #

7 PM

Running tempo (terrain) 56:00 [2] ***
shoes: Falcons

Igor is up for the weekend so we got an extra training session in today by going up to Kanata Lakes and running most of the LA course from last weekend.

Thursday Apr 22, 2010 #

3 PM

Running warm up/down (warm up) 12:00 [2] 2.4 km (5:00 / km)
shoes: Newbalance 767

Running tempo (3x1500) 18:00 [4] 4.5 km (4:00 / km)
shoes: Newbalance 767

Here's a breakdown of this session:

10:00 - stretching
11:55 - 2.4k warmup
7:49 - stretching
5:48 - 1.5k interval 1 - went out a little fast
2:00 - rest
5:54 - 1.5 k interval 2
2:00 - rest
6:05 - 1.5k interval 3 - my legs were getting a little heavy at this point
3:40 - rest
11:53 - cool down

I was initially going to run 4 but this was my first serious speed session of the year and I really wasn't feeling into to it so cut it down to 3 intervals.

Running warm up/down (cool down) 12:00 [2] 2.4 km (5:00 / km)
shoes: Newbalance 767

Stretching 18:00 [0]

Wednesday Apr 21, 2010 #

Mapping (nepean sportsplex) 50:00 [0]
shoes: Newbalance 767

Tuesday Apr 20, 2010 #

10 AM

Cycling (errands) 1:35:00 [1] 41.0 km (2:19 / km)
shoes: GIANT - Defy

7 PM

Running warm up/down (warm-up) 5:00 [1]
shoes: Falcons

Orienteering (corridor orienteering) 31:00 [3] *** 3.6 km (8:37 / km)
spiked:11/13c shoes: Falcons

The third (my second) of Ottawa's new TACOs (Tuesday afternoon competitive orienteering? - not that these training sessions are really in the afternoon, nor are they supposed to be competitive :) ). Anyway, thanks to Randy for a good session.

C • TACO 2

Running warm up/down (cool-down) 4:45 [1]
shoes: Falcons

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