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Training Log Archive: Katnap

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Orienteering6 4:45:06 11.68 18.8 47876c
  Gym Strength1 30:00
  Horseback Riding1 25:00
  Gym Cardio1 15:00 1.26(11:57) 2.02(7:26)
  Stretch&Roll1 10:00
  Total9 6:05:06 12.94 20.82 47876c
  [1-5]8 5:55:05

» now

Sunday Sep 25, 2016 #

9 AM

Orienteering race 25:44 [3] *** 3.1 km (8:18 / km) +50m 7:41 / km
23c shoes: Old Pink Pair - Nike

*course distance and climb*

NAOCs - F21+ - Dartmouth College Campus

Lost all qualms about running over graves in the cemetery the moment I flipped over my map and saw number 1. Lost ~20 from 1-2 trying to get out of the lower graveyard to the parking lot as I couldn't see the trail up right away. Rest of the leg was smooth.

Lost ~35 seconds on 3 going into the area on the left of the building and not the correct undercover area (grumbles). Sternly focused after this and the rest of the course was great and smooth!

Navigating was quite straightforward and I managed to force myself to keep running albeit slower than I would like (much increase fitness).

Should have worn trail shoes as my flats struggled on the dry needle coated hill towards the end of the course. Made it a bit more of a struggle to make my way through the 3 cliff controls.
12 PM

Orienteering race 18:04 [4] ***
19c shoes: Old Pink Pair - Nike

NAOC Sprint Relay

An honour to participate. Navigationally solid & pushed hard. Excited to train more :D

Saturday Sep 24, 2016 #

9 AM

Orienteering race 2:28:13 intensity: (1 @0) + (1:09:28 @1) + (1:04:34 @2) + (11:23 @3) + (2:47 @4) **** 8.53 km (17:23 / km) +263m 15:04 / km
ahr:146 max:184 12c shoes: Salomon Speedcross 3

NAOCs - F Green - Long

The front 1/3 of this course was meh, picked things up in the middle, safe long leg, and then great flow on the back end of the course.

I bobbled 2 by ~8:00 more hesitations than were necessary (a regression from yesterday) along the trail and when to leave the trail and then again near the control circle. So much to read in the terrain - defs have not been on anything like this before. Massively bobbled 3 by ~20:00 it looks to me like I ran past it, got confused and relocated to a trail well west of the CP and then nailed it from the trail in... if only I'd done that the first time :P

Was more cautious and in contact due to this error from 3-4 and really focused on using linear features as now I wasn't confident in my compassing. This timidness likely cost me ~8:00 plus I bobbled in the control circle coming off the path too soon and going to the cliffs behind the ones I wanted wasting another ~3:00. Gah!

Somehow though this is where things started to turn around and shape up. I climbed the cliffs to the valley before 5 and suddenly the terrain made a lot more sense! Plus 5 was a water control and I took my gel while Emily Kemp bounded by like a forest ninja.

5-7 went really well and 6 was a neat control location which I quite enjoyed.

I took the safest route I could think of that was not absurdly out of my way from 7-8 and was really quite pleased this was a most excellent leg!

8-F I was going strong, winning splits, and leading people. Small bobble ~10 on 10 but I was getting pretty tired and dumb.

Overall I felt this race went well. I feel quite proud of myself despite the time loss because I really have not been doing this long ~4 years and ~1.5 years at this level, and that's "years" as a recreational fair weather orienteer so my experience on maps does not occupy much time out of those years. As well I did not come into this sport from an intense running background. It was VERY technical terrain, dim in the woods, and long legs. I felt like I handled the challenge well with the tools at my disposal.

I look forward to continuing to grow my orienteering skills :D

Friday Sep 23, 2016 #

11 AM

Orienteering 10:00 [3]

Model - add more
2 PM

Orienteering race 1:04:03 [3] **** 4.6 km (13:55 / km) +155m 11:55 / km
22c shoes: Salomon Speedcross 3

*course distance & climb*

NAOC - F21+ - Storrs Pond

A little sleepy and nervous / excited to be competing at NAOCs in F21 for the middle. I felt buoyed by the model making sense.

Goals: Slow to 1, Map Contact, & Pushing Through Hesitations.

The start triangle being at the start line threw me off a bit. I bobbled 2 (~3:00) finding the men's control on the earlier cliff before relocating on the road and back in towards my cliff.

My race felt really great from 3-8 there was even FLOW!

Bobbled 9 in the control circle (~35) recovered for 9-11.

I was quite distracted by other runners executing 11-12 and was getting dumb. I missed the trail on my route choice and did not realize soon enough and did not correct well or with confidence. This cost me ~5:00.

Things picked up after this as I gave my head a shake (and fell down twice which aids in the vigorous head shaking) but I was cautious on 14-15 finding the end of the spur in the vague green losing ~45.

I was really feeling the physicality of the race through the final loop up and down the ski slope. Found the controls well and was treated with "hero in action" moment as my path crossed with Emily K as she headed to 16 and I headed to 20.

20 to the F was great navigationally and I was able to pick the pass up a bit with an exhilarating run down the massive hill and through the gates :D

I was working on pushing through my hesitations and felt I did that well.

Thursday Sep 22, 2016 #

(rest day)

Travel day to Boston / Storrs Pond Camping

Wednesday Sep 21, 2016 #

7 PM

Orienteering (WET) 19:02 [2] 2.57 km (7:24 / km) +10m 7:16 / km
shoes: Old Pink Pair - Nike

WET - David Lam Park / Yaletown - Dog Bones

Did half needed to get home to pack for NAOCs

Tuesday Sep 20, 2016 #

6 PM

Horseback Riding 25:00 [2]

Lovely sunny fall evening

Monday Sep 19, 2016 #

7 PM

Gym Cardio (Treadmill) 15:00 [2] 2.02 km (7:26 / km)
shoes: Old Pink Pair - Nike

Warmup Run - Incline @ 2%

Gym Strength (Club 16) 30:00 [3]

Mix of things:

squats, trx decline biceps, kettle ball (6lb) deadlifts, trx incline pushups

medicine ball (8lb) V sit twists

sit ups

tricep dips on step up box
8 PM

Stretch&Roll 10:00 [0]

Pilates move that's annoying to describe that stretches hips and rolling my calves

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