Training Log Archive: rickypIn the 12 days ending Aug 2, 2016:
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Tuesday Aug 2, 2016 #
Note
(rest day)
Monday Aug 1, 2016 #
Running warm up/down 5:24 [2] 0.8 km (6:45 / km)
ahr:128 max:139 shoes: Mizuno Wave Rider 18
Orienteering race (Calgary Uni) 19:20 [4] ** 4.2 km (4:36 / km) +11m 4:33 / km
ahr:166 max:174 spiked:15/16c shoes: Mizuno Wave Rider 18
Meant to be at Nordic Centre but had to be changed at last minute due to bears.
Not at full pace and therefore found it very easy as the campus wasn't very complicated. Only hesitation at 5 where I didn't know if the vegetation was passable - 15s
Running warm up/down 5:01 [2] 0.4 km (12:32 / km)
ahr:145 max:150 shoes: Mizuno Wave Rider 18
Orienteering race (Calgary Uni) 7:43 [4] ** 1.8 km (4:17 / km)
ahr:180 max:189 spiked:12/12c shoes: Mizuno Wave Rider 18
Formed a very non-competitive team with Mark, aka Purky's Turkeys (Mark , Me, Mark, Me).
Mark came back in 2nd but I quickly had reeled the leader and was then on my own on the very basic course just cruising round, coming back in the lead.
Running warm up/down 5:00 [2] 0.4 km (12:30 / km)
ahr:143 max:153 shoes: Mizuno Wave Rider 18
Orienteering race (Calgary Uni) 11:45 [4] ** 2.6 km (4:31 / km)
ahr:179 max:184 spiked:11/11c shoes: Mizuno Wave Rider 18
Mark had extended the lead so I really didn't need to push very hard, just cruising round again. This being the 3rd run on this campus navigation wasn't hard at all. With no chasers in sight I didn't need to put in a sprint finish for the win...crowd goes wild. We won the fun class (defo wouldn't have won with the parents)
Sunday Jul 31, 2016 #
Running warm up/down 6:34 [1] 1.02 km (6:26 / km)
ahr:112 max:127 shoes: inov8 MUDCLAW 300
Orienteering race (Rafter Six) 51:45 [3] *** 6.02 km (8:36 / km) +100m 7:56 / km
ahr:151 max:168 spiked:8/11c shoes: inov8 MUDCLAW 300
Meant to be at Nordic Centre but had to be changed at last minute due to bears.
Dropped down to the open course like at the Western Canadians as I didn't think I was up for running over 90 mins yet. Didn't have the same problems as yesterday but half of the controls on my course I did visit on the middle. Only small time losses on 3 controls and it was nice that my splits thought I had made no mistakes.
Good course considering they only had a few days to plan. Kudos. Didn't see a bear and leaving the mountains tomorrow so I've missed my chance.
Saturday Jul 30, 2016 #
Running warm up/down 5:21 [2] 0.7 km (7:39 / km)
ahr:129 max:139 shoes: inov8 MUDCLAW 300
Orienteering race (Rafter Six) 51:50 [4] *** 5.3 km (9:47 / km) +110m 8:52 / km
spiked:9/15c shoes: inov8 MUDCLAW 300
After doing geeking last night I knew what to expect..go slow, have a plan, terrain will be grotty. This worked wonders for the first 5 and i was beating Mark by 4 mins. Controls 6, 7 and 8 though were awful and really threw me losing around 8 mins in total. I lost what little motivation I had as i was sure Mark had come through me and just plodded home, going from 11 straight to 13 didn't help. Would have been interesting to see how close I was to those controls but annoying WRE rule means that can't happen.
Friday Jul 29, 2016 #
Orienteering (Bow Lake Provincial Park) 27:25 [3] 2.8 km (9:48 / km) +20m 9:27 / km
ahr:146 max:166 shoes: inov8 TRAILROC 255
We chose Bow Lake Provincial Park as the actual training area had to be cancelled to the number of bears around Canmore. No bears here though. Area was good training for the Middle/Long as its just over the road so similar terrain. Exercise was map memory around the tricky contour parts of the map. I was better than I was expecting but still room for improvement.
Orienteering (Bow Lake Provincial Park) 34:17 [3] 3.3 km (10:23 / km) +31m 9:55 / km
ahr:141 max:166 shoes: inov8 TRAILROC 255
A bit better. We chose legs to explore what the green was like...and it was grotty which made it harder to spot the 2.5m contour features. Had some trouble reading which was up/down but apparently the area for middle/long is a little less complicated.
Thursday Jul 28, 2016 #
Running 3:33:50 [1] 10.8 km (19:48 / km) +1174m 12:50 / km
shoes: inov8 TRAILROC 255
Monday Jul 25, 2016 #
Orienteering race (Blue Lake) 21:46 [4] *** 3.3 km (6:36 / km) +18m 6:25 / km
ahr:161 max:180 spiked:18/24c shoes: inov8 MUDCLAW 300
A "forest sprint" and again just jogging. Many little cabins made it interesting and was aware i was using my compass much more than i would be on a urban sprint. Would have beaten Mark had I spiked 20 and 21 because he can't orienteer
Sunday Jul 24, 2016 #
Orienteering race (Cache Lake) 56:55 [3] *** 4.8 km (11:51 / km) +38m 11:24 / km
ahr:153 max:172 spiked:11/13c shoes: inov8 MUDCLAW 300
Swapped down to the Open as I didn't want to be out for 2-3 hours. Aim today was to orienteer better by using compass a lot more even if that meant walking at times. End result... much better with probably only 2 mins of errors
Saturday Jul 23, 2016 #
Orienteering (Kelly's Bathtub) 34:32 [0] *** 2.9 km (11:54 / km) +26m 11:24 / km
ahr:121 max:147 spiked:6/8c shoes: inov8 MUDCLAW 300
Orienteering race (Cache Lake North) 1:08:56 [4] *** 5.4 km (12:46 / km) +52m 12:11 / km
ahr:162 max:181 spiked:9/19c shoes: inov8 MUDCLAW 300
Started off slow with the aim of reducing errors and seeing if my hip would handle the rough terrain. Hip was fine but my orienteering was pissshhh. Only spiked 9/19.
Friday Jul 22, 2016 #
Running 18:35 [3] 3.0 km (6:12 / km) +25m 5:57 / km
ahr:143 max:159 shoes: Mizuno Wave Rider 18