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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bigE

In the 7 days ending Apr 18, 2010:

activity # timemileskm+m
  Orienteering7 5:47:43 25.54(13:37) 41.1(8:28) 940
  Running5 1:38:00 10.13(9:41) 16.3(6:01) 465
  Tai Chi1 1:30:00
  Cycling2 1:30:00
  Total10 10:25:43 35.67 57.4 1405

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MoTuWeThFrSaSu

Sunday Apr 18, 2010 #

10 AM

Running warm up/down 15:00 [1] 1.5 km (10:00 / km) +100m 7:30 / km
shoes: Asics Gel-1150

Orienteering (Middle) 39:41 [3] **** 4.6 km (8:38 / km)
shoes: Asics Gel-1150

Middle Distance Race simulation in preparation for the trials. As I expected this was my favourite training all though not necessarily my best orienteering. No mistakes over two minutes. Here is a snippet from the middle of the course that I think does a good job of illustrating the sort of race I had.

More careful compass work and consistent AP's are needed. I think I will do all of these things automaticaly so long as I keep "having good flow" as my primary goal going into the race. I think that is the strongest and most effective approach I have found so far, encompassing all of the necessary techniques under one mental image.
3 PM

Running warm up/down 15:00 [2] 3.2 km (4:41 / km) +165m 3:44 / km
shoes: Asics Gel-1150

Orienteering (Relay) 50:00 [3] **** 6.0 km (8:20 / km) +300m 6:40 / km

Felt ok for the first two loops and ran these fairly fast. Control Descriptions or flags would have been useful as spotting the pink ribbon without knowing for sure what it was actualy hanging on was problematic. Getting to the control circle itself went well. The last loop I was very tired and knew I had run out of steam.

Middle - Splits

Saturday Apr 17, 2010 #

Event: CSU Spring Training Camp #2
 
11 AM

Orienteering (Line-O & Control Picking) 1:20:00 [2] **** 7.5 km (10:40 / km) +440m 8:15 / km
shoes: Integrators

Hogencamp Mountain is an awesome map. Blanket sized and excellent quality. Took this one slowly staying in contact the whole time.
2 PM

Orienteering intervals (O-Tervals) 30:41 [3] **** 4.7 km (6:32 / km)
shoes: Asics Gel-1150

Super fast training with Nikolay, Ross and Ken back on Pole Brook. Legs were feeling a little tired on the hills by this point.

Running 15:00 [1] 2.0 km (7:30 / km)
shoes: Asics Gel-1150

Friday Apr 16, 2010 #

3 PM

Orienteering 1:00:00 [1] 5.0 km (12:00 / km) +200m 10:00 / km
shoes: Integrators

First contact with Harriman since last year. We were hanging streamers for the Monday morning Classic course.
9 PM

Orienteering (Night-O) 26:21 [3] **** 3.3 km (7:59 / km)
shoes: Asics Gel-1150

Fun race on Pole Brook Mountain. Small mistake on #4 that could have been resolved with better compass work. The final controls in the campground came as a surprise and were a real challenge to navigate in the night.

Running warm up/down 10:00 [1] 1.6 km (6:15 / km)
shoes: Asics Gel-1150

Thursday Apr 15, 2010 #

Cycling 30:00 [1]

Cycling 30:00 [1]

Wednesday Apr 14, 2010 #

Running 43:00 [1] 8.0 km (5:23 / km) +200m 4:47 / km
shoes: Asics Gel-1150

Easy hills to keep the legs ready for the weekend.

Tuesday Apr 13, 2010 #

Cycling 30:00 [1]

Orienteering 1:01:00 [2] ** 10.0 km (6:06 / km)
shoes: Integrators

TNT plus control pickup. The orienteering was better the last week. Looking forward to Kanata Lakes next week.
C • stolen name 11

Monday Apr 12, 2010 #

Tai Chi 1:30:00 [1]

Final class of the year.

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