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Training Log Archive: Anvil

In the 7 days ending Oct 16, 2010:

activity # timemileskm+m
  Orienteering4 4:50:06 21.41(13:33) 34.46(8:25) 1205
  Running3 1:29:13 9.47(9:25) 15.24(5:51) 270
  Total7 6:19:19 30.88(12:17) 49.7(7:38) 1475
  [1-5]7 6:19:07

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SuMoTuWeThFrSa

Saturday Oct 16, 2010 #

11 AM

Orienteering race 1:21:03 intensity: (2 @1) + (4:06 @2) + (47:13 @3) + (29:42 @4) 10.16 km (7:59 / km) +150m 7:26 / km
ahr:155 max:170 shoes: La Sportiva Cross Lite

US Classic Champs Day 1
Couldn't believe it when I turned over the map, wasn't expecting the whole area to be like the map sample they showed us.
The terrain was such a joy, I had a big grin on my face through the whole course (whilst on the plateau). Funnily, I was never really motivated to race hard - possibly cause I don't really see the point of calling this type of event a 'championship' (and I'm pretty crap in terrain like this).

Thought I was having a pretty average run through the technical stuff, but it actually wasn't too bad looking at splits. Lost total contact on the long legs and got very worried when I realised, but was fortunate that the course setters put the controls quite close to obvious features and I didn't really lose time on these.
Unfortunately, I turned my brain off after the last control on the plateau and made 10 minutes of mistakes on the last 1.5km down the hill to the finish. Should have done around 80 mins.

Friday Oct 15, 2010 #

10 AM

Running 31:59 intensity: (21 @1) + (28:09 @2) + (3:29 @3) 5.26 km (6:05 / km) +80m 5:39 / km
ahr:126 max:142 shoes: 2010.2 Triumphs

Short run in the Valley with trix (no choice with this - she was quite vocal that we had to go)
A tickle in my throat yesterday has elevated to 'sore' this morning - was feeling particularly lackluster on every climb. Not the best timing before the weekend, but I'd prefer it to have been this week, rather than the last, or a couple in the future.
Fortunately the weather was good - warm sun, orange carpet of leaves on the ground and seemed I had the place to myself.

Thursday Oct 14, 2010 #

11 AM

Running 42:14 intensity: (1:30 @1) + (25:54 @2) + (14:44 @3) + (6 @4) 7.48 km (5:39 / km) +130m 5:12 / km
ahr:132 max:160 shoes: 2010.2 Triumphs

Easy loop in the Deeve with the Super Dog.
Artaban, Monarch, Main, K2, Heritage. We got so lucky with the weather last weekend - water was seeping out of all the steeper slopes!
T-Rix won the polka dot hat with some dirty tactics - sat on my arse for the entire ascent and did a sneaky squirrel assisted sprint on the final climb.
Knee felt heaps better today.
4 PM

Orienteering 1:00:00 [1] 5.0 km (12:00 / km)
shoes: 2010.2 Triumphs

Putting out tapes and flags for TNT. Not well attended as usual, but everyone who turned up enjoyed it (as well as the newcomers) and I enjoy setting and running them, so no big loss.
Saw turbo doing intervals, glad I didn't join him - looked like a lot of work.

Wednesday Oct 13, 2010 #

4 PM

Running 15:00 intensity: (1:20 @1) + (9:43 @2) + (3:57 @3) 2.5 km (6:01 / km) +60m 5:22 / km
ahr:126 max:145 shoes: Salomens

Kinda not worth logging, but it's pretty much all I could handle.
From the Hottage to Sanctuary Park for ARK. Knee felt good at the beginning but got sore again on the climb up Artaban.
Was cool cutting through the forest around where the races finished on the weekend.

Tuesday Oct 12, 2010 #

Note
(rest day)

Right knee is pretty tender so is gonna get some rest. Felt better overnight but got sore again after a trip out to Dollarama/Bottlo.

A code for all you clever people to crack
68, 45, 40
30, 50, 41
25, 16, 32

Monday Oct 11, 2010 #

8 AM

Orienteering 55:34 intensity: (6 @0) + (5 @1) + (7 @2) + (5:50 @3) + (46:35 @4) + (2:51 @5) 7.2 km (7:43 / km) +360m 6:10 / km
ahr:167 max:184 shoes: La Sportiva Cross Lite

GLOF 'O-Cross' (which is Canadian for 'Farsta', which is Swedish for 'Loop Race')
Felt fairly turd like and cold on the warm up and wasn't expecting much.
Punched the first control first, which is all that really matters, so followed it up by going down the wrong trail to #2, then following a river upstream for a bit when I was meant to be going down.
As there was no one around at this point I figured the race was over for me, then Robbie appeared out of nowhere, as then as we approached the control I was surprised to see the pack running out of it!
Was able to reel in the pack through 3-5, then everyone but me had a different split and I was on my own again.
There was no one around when I hit the map exchange, and didn't know where I was positioned. Realised when I got the 2nd map that I'd had the shorter split in the 1st loop and if I was caught by the pack I was toast.
Toasted it up with a poor route to #3 (got trapped by a massive earth bank that was hidden by the north line - very poor map) and the pack ran through me.
Got to the exchange with no one in sight again, but I knew this time I was behind and was fairly unmotivated after seeing how much more ravine climbing needed to be done before it was all over.
Still, it had to be done and I caught sight of Nick on the way to #1 and the Griz to #3. Took the straight route to #4 on a gamble when Mark went wide which didn't pay off, but he took a less ideal route to #5 which allowed Nick and I to catch him up.
A non-beeping #5 caused Nick to hesitate and all 3 of us dropped down the final ravine to the final control. Nick went wide and allowed me to sneak in in 4th place (and lose a sock spot prize!) about a minute behind the lead pack.
Tough race, but a fun way to end an outstanding weekend of races.

Sunday Oct 10, 2010 #

10 AM

Orienteering race 1:33:29 intensity: (6 @0) + (4 @1) + (8 @2) + (7:57 @3) + (55:51 @4) + (29:23 @5) 12.1 km (7:44 / km) +695m 6:00 / km
ahr:170 max:187 shoes: La Sportiva Cross Lite

GLOF Long
That's more like it!
Lost 2 minutes in the circle on the first control decided it was all over, but instead of getting all sulky like I usually do when things don't go my way on a long, I sucked it up and got my act together.
Stuck to my plan of taking the long legs as straight as possible and pushing on the climbs out of the river beds, as even though they're steep, they're usually only 3 or 4 contour lines.
Lost a little time on 7 when I got distracted by another competitor and swung left. Got to the map exchange still feeling pretty fresh but shocked to be announced in the lead - that doesn't happen as a rule.
Didn't go straight to 15 like I should have, I fell victim to the sneaky course planning there. Mental fatigue started to kick in and was sloppy in the circle at 15 and 17, but was still running OK.
Saw Robbie as I came out of #19 which was the motivation I needed to finish off the course - forced myself to chase him down on the final loop.
This was enough for the win, which I'm super stoked with - but I'm more happy that I was able to run strongly for the whole race and was primarily by myself for all of it. There's still work to be done - there was more time loss than I'd like in there, but winning does feel good :)

http://orienteering.ca/cgi-bin/reitti.pl?act=map&i...

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