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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 7 days ending Apr 12, 2008:

activity # timemileskm+m
  Orienteering2 8:52:42 21.62(24:38) 34.8(15:18) 87340 /48c83%
  Swimming2 3:10:00 4.97(38:13) 8.0(23:45)
  Cycling2 2:00:00 29.45(4:04) 47.4(2:32)
  Running1 54:00 5.5(9:49) 8.85(6:06)
  Total6 14:56:42 61.55(14:34) 99.05(9:03) 87340 /48c83%
averages - sleep:7.1 rhr:48 weight:148.5lbs

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SuMoTuWeThFrSa

Saturday Apr 12, 2008 #

Orienteering race 6:39:00 [3] ** 27.0 km (14:47 / km) +870m 12:44 / km
ahr:120 max:152 spiked:33/37c rhr:48 slept:7.0 weight:148lbs shoes: Adidas ADZ16

2008 Giant's Rib at Rocky Ridge. Burn - 3200 kcal.Dicey weather with heavy rain the days before suggesting high swamps in the Rocky Ridge terrain. New version of Silence Beckons with stalwart KS and rookie RS with the SI card. Felt good starting in light drizzle. SB takes the east route choice to control bb & cc and readily hits Control 1. Quick cross country to trail, heading to CP 2. I and KS discuss running the west or east trails to CP 2. The decision is to use the west route. See Bash and 'Bent of TH go the other way ahead of us so have a frame of reference. Run up the west trails and hit CP2 readily on the backside of a mound. B & 'B show up just after us, apparently using the road. The group heads up the Bruce Trail after Marianna directs us on our way. I decide to climb a stream bed instead of veering on the trail, turning the lead over to 'Bent. We slow on a road section and head down a drivewa. I have a bite to eat but soon realize we have missed a trail cut off. I am trying to eat better in races but it fails me here. Trail run to CP3 and see TH again.

We have decided to go across the field pass in aerial photo passed CP 15 to hit CP ff before going on to CP4. We see TriHarder go a different way. We get to CP ff but can not see a control at the south east tree in the tree line so start scouting. Hammer takes pictures and says to check the description. Finally, I climb the hill near the end of the tree line and find the control in a ruins near the last tree. I realize that I have made this mistake before. I am in orienteering mode but this is an adventure race. Descriptions do not have to be as accurate in a A/R. On to CP 4, we get close but fine adjustments are a problem. RS goes northeast along a swamp line while south west seems to be correct and is. The team gets a bit strung out but reunites. We meet up with TH again. They says"Oh, you have been lost also" but we shrug that we had a differing strategy. A group of 3 teams traverses the Lasso finding the 3 SI's and returning to CP8. TH and SB have a similar strategy to CP9, heading cross country from a trail bend. After CP 9, SB heads for a trail up the lake side but it is difficult to locate our exact position. We hit a small trail, thinking it is our target trial but it soon proves wrong. TH is seen in the distance. We soon hit the major trail we hoped for and reach CP 10 shortly. Running the trail to the lake end, we follow the trail south breaking off into the woods, using the lake as handrail and reach CP 11 soon. Bearing south, we soon hit the major trail, running to the lower lake crossing and taking the small trail down the lower lake section. Skirting the lake edge , we reach CP 12 taking a bearing from the river draining the swamp to the lake. Fairly straightforward point to point navigation!! Water bodies are somewhat confusing as a distinctive lake on the map does not look that different than a temporary swamp. From CP 12 we head to the knob at the lake bottom to bear towards the trail and stream crossing. We see a stream crossing but realize that the ridge to the west is our best route choice though after considerable team discussion. TH has headed that way already. CP 13 is easy to fnd following the ridge line. Now we are into the verbal instructions for a disguised section. Another CNOC team plays tag with us. We get a little confused with the woods around the golf course, Granite Ridge, but follow the cliff bottom and scale the crevasse as in the instructions. Finished this section, we decide to run the Bruce Trail south to skirt a swamp, then kitty corner to the quarry trail and run it until we see the long ridge with control ii on top. Following the ridge to the end, we bear north to the field in the aerial photo and run across the open field hitting controls hh and gg in ready order. TH is seen taking a different route to hh. Straight north to CP15, the distance seems long. Retracing our route to CP16, we fuel up for the last section towards home.

Running down the road we soon hit an old trail section, leading back over to Hilton Falls. We are all pretty stiff and our running speed is down. Another road run brings us to the trail leading to CP 17 and the start of "Walk the Line". We take our time but it is easy to follow the foot prints in the snow though the crevasses, water and cliffs are quite nasty. We soon find the 3 SI's, 18 to 20. CP 21 is reached using a bearing but there is something wrong on the map in that area or my head. Seems I had trouble here in the 2007 NAOC's. Now we have the same long traverse as in the NAOC's. We decide to try to go through the thin swamp section as in the Hard Rock 2 weeks previously, but make the same mistake, not hitting the narrows and crossing more of the dense green than necessary. Again we end up too far south but find the trail to the river crossing. There is major water flow on the river making for a difficult crossing with a very rocky bottom but no one falls in. KS has had a watery spill earlier. SB runs up the clearing on the opposite side, veering west to hit the trail and retacing our previous route to CP 22/1. Next SB takes a bearing north to hit the trail leading towards CP dd. We used the swamp as a handrail but the trail was very confusing. Coming to an intersection, a control could be seen on a hill. We concluded it most be dd though our route seemed a bit off. Next we use a bearing to ee in the middle of a pond. I walked up to my knees in water as RS is reluctant. Trail and bearing leads us readily to aa and SB heads for home using the major trail ajacent. Once hitting the clearing we take a side trail to the finish. TD was waiting to cheer us home there.

Finishing in 22nd position out of 40 teams not bad. Overall a pretty good day!! My feeling is that our time should have been faster as we spent too much on group discussion and explaining changing strategies. My right knee was pretty sore by the end after this weekend and the preceeding Flying Pig. May have twisted it at the Pig but could do with some strengthening for longer distance races.

Thursday Apr 10, 2008 #

Swimming 1:35:00 [3] 4.0 km (23:45 / km)
slept:6.25 weight:149lbs

MTC Swim with Coach Stephanie. Warm up 24 x 25m IM with fins, 300m (50 Finger Drag, 50 fist)

Main Set 10 x 100m kick with fins on 2:10, 10 x 50m on 2:15 free, 10 x 50m free/back on 2:15, 10 x 50m 1-3, 4-6, 7-9 descending, 10 cruise on 2:15 500m locomotive.

Cool down, 25m breast, 25 back, 25 feet first scull, 25 otter

Felt good. Was swimming 50's on 0:50 to 0:55 but could get down to 0:47. No problem doing the 100 m kick on 2:10. 50m free/back were 1:00 to 1:07. Was having trouble getting glide and roll on back.

Wednesday Apr 9, 2008 #

Cycling (Wind Trainer) 1:00:00 [3] 22.7 km (2:39 / km)
slept:7.0 shoes: Carnac TRS7

MTC Cycle with Coach Steve. Power strength ride. Maximum at 140 HR rate for 3 minutes with 3 minute cool down 6 times. Legs started to get tired by the last sets but was able to hold above 27 kmh.

Tuesday Apr 8, 2008 #

Swimming 1:35:00 [3] 4.0 km (23:45 / km)
rhr:48 slept:7.0

MTC Swim with Coach Melissa Warm up 300m swim, 200 (25 drill, 25 free), 300m 50m free 50 breast/back, 200m swim
Main 4 x250m 200m free 50 IM, 3 x (300m swim alternating 25 breathing 3 and 5, 6 x25m 10m under water, 15m build) 600m paddle and pull Cool down 12m breast 13m back scull, 25m back.

Slow warming up but feel okay swimming 3rd. Lead for 250m free in 4:35. Elbows okay after paddles.


Running 54:00 [3] 5.5 mi (9:49 / mi)
ahr:140 max:185 shoes: Asics Nimbus VI

Ran Culham Trail from Erindale Flats north with turn around at downhill after the 403. Nice weather. Knees were a bit rough but ran at good speed. Felt good of return.

Monday Apr 7, 2008 #

Cycling 1:00:00 [3] 24.7 km (2:26 / km)
ahr:121 max:143 slept:8.0 shoes: Carnac TRS7

MTC Spin with Coach Steve. Recovery ride with intervals. Forgot to start HR monitor until 1/2 way through. Legs fell good and was hitting speeds in the 28 to 30 kmh in some intervals. After O-racing yesterday, I was pleasnatly surprised with my strength. Burn - 281 kcal for 35 minutes.

Sunday Apr 6, 2008 #

Orienteering race 2:13:42 [3] *** 7.8 km (17:08 / km) +3m 17:06 / km
spiked:7/11c shoes: Adidas ADZ16

US Ultra Long 2008. last chance for redemption. Not many controls but long legs. From started headed down to river side trail and headed north. Picked up a tail and missed my cut off, not noticing until I hit a stream. Headed up the far cliff and ran along the top above a stream until its end. Taking an easy bearing to hit Cp1 in the next stream valleys. Easy point to point route but lost time with first mistake. Took a point to point route to CP2 kitty cornering trails and using the river bed to reach CP2 in another valley pit. Drank Gatorade and ate fig bar. Took bearing to top of valley to hit CP3 but overshoot. Did poor correction heading far west and crossing stream valley and climbing the wrong valley before realizing my error. Headed back overshooting CP3 again but glimpsed Bash passing. Finally used odd hilltop to nail the CP. Scared I decided to take trail to CP4. This was long but safe. Passed many acquaintances running every which way. Readily hit CP4 but route choice was suspect. Picked up some tails and reached CP5 using the high ground to my advantage. Straight over the CP6 but overshoot and corrected badly. Surrounded by 5 others, I had no dynamic choices to find the control. The group finds it and heads for CP7. Stop for Gatorade and fig bar at 7, manned by MM. Ran trail with kitty corner to CP8 with the group. 8 was easy to finding following a swamp section. The group headed back to the trial but I decided to gamble. Cutting through a dark green band, I hit a white section for easy running using valleys to CP9. Go from the back of the pack to beating the leaders, young army O-racers. Decided to take a near direct route to CP10 and kitty corner from trail to trail ascending and climbing valleys. Hit trail to road and see Bash ahead. Pas Bash on the road and hit the trail section run earlier to 4. Reach corner near CP2 and crash dark green to open running down a spur to the river valley. Cross the river and hit the trail perfectly on the far side. Run the trail until above the river valley and spot CP10 on a hill across the river. Down and up to hit CP10. This leg was without doubt on of my best navigation sections ever. Fast and near direct. Having run the trail section earlier was a big help though the early route choice was slow. Take a bearing towards CP11 but things feel really odd. Up and down a few valleys. The map and my perception seem off but can not pin point the issue. On a bearing hit the trail leading to the river crossing. Run up the hill to CP11 and quickly sprint for home.

Better race than some. Well designed course by Cedarcreek. Still made 2 major and one lesser error costing about 20 minutes. Overshooting and sloppy corrections were major problems. Overall fitness seemed good though.

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