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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 7 days ending Nov 10, 2007:

activity # timemileskm+m
  Swimming2 2:55:00 3.73(46:56) 6.0(29:10)
  Orienteering1 1:47:23 3.67(29:17) 5.9(18:12) 2609 /15c60%
  Weights, Core & Balance2 1:40:00
  Hockey2 1:00:00
  Aerobic2 50:00 2.5(20:00) 4.03(12:25)
  Cycling1 20:00 7.2(2:47) 11.59(1:44)
  Total5 8:32:23 17.1 27.51 2609 /15c60%
averages - sleep:7.7 weight:148lbs

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Friday Nov 9, 2007 #

Hockey 35:00 [3]

Another loss! The ice was bad and hamstrings were a bit tight.

Thursday Nov 8, 2007 #

Swimming 1:35:00 [3] 2.8 km (33:56 / km)

MTC Swim with Coach Stephanie. Warm up 300m, 50m free, 50m shark, 400m kick with fins, front, back, right and left 5m, 24 x 25m IM rest 0:10, 8 x ( 25m choice, 1:00 vertical kick, 25m choice), 10 x 50m fast on 1:10 breathe 5, 4 x 150m rest :20 and 4 x25 back/breast.

Hockey 25:00 [3]
shoes: Koho 3360

Skated hard but lost in a sloppy game.

Tuesday Nov 6, 2007 #

Swimming 1:20:00 [3] 3.2 km (25:00 / km)
slept:8.0

MTC Swim with Coach Ken. Warm up 400m pull 600m alternating 100m by IM and 100m free, 6 x 100m with 0:10 rest, 400 reverse IM, 4 x 100m free with 0:15 rest, 8 x 25m IM, 2 x 100m with 0:40 rest. Cooldown 400m pull.

Attendance was light. Enjoyed doing 9 length of fly though it was difficult to avoid hitting people. Was not very fast though, swimming the 100m's in 1:55 to 2:00 on cruise speed. Body roll could have been better!

Aerobic warm up/down (Elliptical) 25:00 [3] 1.45 km (17:14 / km)
shoes: New Balance Cross Trainers

Warm up on 14.

Weights, Core & Balance (Arms) 30:00 [5]

Maximum set and backed off one level and went to exhaustion.

Weights, Core & Balance 15:00 [5]

4 sets of abdominal routines on ball averaging about 100 total of 5 different exercises.

Weights, Core & Balance 25:00 [3]

Balance on Bossus ball, followed by rigorous stretching.

Monday Nov 5, 2007 #

Aerobic (Elliptical) 25:00 [3] 1.6 mi (15:37 / mi)
slept:7.0 weight:148lbs shoes: New Balance Cross Trainers

Light work out after weekend of O-racing.

Cycling (Vertical Lifecycle) 20:00 [3] 7.2 mi (2:47 / mi)

Random cycle. Legs felt good and was able to maintain near 90 rpm for most.

Weights, Core & Balance (Legs) 15:00 [5]

Did 1 set of 10 at maximum and second to exhaustion at one notch less.

Weights, Core & Balance (Legs) 15:00 [3]

Long leg stretch to help recovery after the weekend.

Sunday Nov 4, 2007 #

Orienteering race 1:47:23 [4] **** 5.9 km (18:12 / km) +260m 14:55 / km
spiked:9/15c slept:8.0

Beuatiful weather for race start though it was a 1.5 km walk. Started out good taking my time to CP1. Cross country to CP 2 was not an issue. Across stream and up deep valley to CP3 was not and issue. CP3 was interesrting in that it was in a very small ditch, 10", on a ridge yet marked on the map. Lost it going to CP 4. Got distracted by another course's control and ended to far to the east. Relocated using a rootstock after seeing DR, who started 4 minutes behind me. Decide to kitty corner to road and trail to CP5 which went well until I got in the neighbourhood of the control. Decide on taking a bad route choice and had trouble staying in cotact with the map. Got all turned around at one point and decided my compass was wrong. Took out my back up and sure enough, they both pointed in the same direction. Bailed to the trail, ran to the intersection and took a slow bearing to the control but the damage was done. Down the vallet and across a dried creek to CP6 was easy. Cross country to a road and took a bearing to CP7 but travelled by contour and crossed to the saddle when close. Angled out to the trail for the attack of CP8. Used broasd spur and roorstocks as an attack feature and small ditch to lead the ditch and the control. Straight up the ridge from 8 towards CP9 but made a mistake here. Attcked control from the trail aimimg for a slight creek junction. However, missed the junction and got off line. Ended up bailing to nearby road and attacking from a series of rootstocks to hit the control. Too many mistakes at this point.
Took it easy to CP 10 and spiked it. Start to see other racers going to similar controls and hit 11 & 12. Ran across a stream bed to a trail and down to the river crossing. Bridge marked on map but it was just a rope for balance. JT was encouraging at this point. CP 14 was on small trail leading up the trail to 15 and the finish. After punching out check map so as not to miss a control as in the sprint but was fine.

Not bad race but too many lesser mistakes but considering other factors a reasonable weekend.

Note

All the Lost Boys were finished by 12 pm. We retrieved our maps and hit the road at 12:30, stopping for a bite to eat at Quizno's in Leesburg. Continued north to Fredick. On I-70 headed northwest, stopping at the Warford road side rest, just in Pennsylannia. Next I-70 to Breezewood and 30 to I-99 past Altoona. There was a bit of discussion on route choice here. The fast route was longer, I-70 to I-76 to Erie and I-90 to Fort Erie, 360 miles from Warford. It was decided to take the shorter but slower route, I-99 north to 350 through Philipsburg to 320. Joining I-80, this was run for about 20 miles brfore veering north on 153 to 255 to St. Mary and 219 to Bradford and crossing into New York, near Salamanco and Allegheny State Park. North on 219 through Ellicottville, we veered on to I-90 just before Orchard Park. Straight through the border at Fort Eirie, we stop to eat at Niagara Stone Road and arrived in Mississauga at 11:20 pm. It appeared that it was 6 hours either way. The cross country was slow with speeds of 40 mph, difficult navigation but no problems. Whether the Interstate was faster is an item for future investigations.

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