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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Canadian

In the 7 days ending Sep 19, 2009:

activity # timemileskm+m
  Cycling5 3:49:00 53.56 86.2
  Orienteering2 3:48:25 11.25 18.1 235
  Running4 1:36:00
  Conditioning - core1 15:00
  Total7 9:28:25 64.81 104.3 235

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Saturday Sep 19, 2009 #

Orienteering warm up/down 10:00 [1] ***
shoes: Falcons

warm up for the sprint on the model map at mendon ponds

Running warm up/down 10:00 [2]
shoes: Falcons

before the sprint

Orienteering race (sprint) 16:59 [5] ***
shoes: Falcons

race felt pretty good. Made a few small mistakes but my biggest issue was flow. Despite mistakes I consider it a good race because in the past I would have considered a race like this amazing. I can definitely feel I'm improving a lot right now.

Orienteering race (Middle) 43:26 [5] *** 5.6 km (7:45 / km) +235m 6:25 / km
shoes: Newbalance 767

2 errors (total of around 2:30)- the rest of the race felt amazing.

There was a lot of trail running and that was my biggest issue. Until this fall I really haven't been doing any speed training. I really hope to work on that over the next year.

Thursday Sep 17, 2009 #

Running (easy) 57:00 [2]
shoes: Newbalance 767

tomorrow's a travel and rest day before the races in Rochester on the weekend so I wanted to take it easy but get the legs moving today

ran on trails on the sportsplex map. can't justify calling it orienteering though :)

Cycling (home-Carleton) 20:00 [3] 10.2 km (1:58 / km)
shoes: GIANT - Defy

Cycling (Carleton - home) 24:00 [2] 10.1 km (2:23 / km)
shoes: GIANT - Defy

Wednesday Sep 16, 2009 #

Cycling (home-Carleton) 24:00 [2] 10.2 km (2:21 / km)
shoes: GIANT - Defy

slow because of a strong headwind this morning

Cycling (Carleton - home) 22:00 [3] 10.7 km (2:03 / km)
shoes: GIANT - Defy

Took my old route home today. slow on colonel by drive where there are no bike lines and I was caught in rush hour traffic. maintained a good speed after that

Tuesday Sep 15, 2009 #

Cycling (home-Carleton) 27:00 [1] 11.0 km (2:27 / km)
shoes: GIANT - Defy

left my speedometer at home today

Cycling (Carleton - home) 27:00 [2] 11.0 km (2:27 / km)
shoes: GIANT - Defy

timed with my watch again

Running (map reading) 24:00 [2] *
shoes: Newbalance 767

Was planning on doing this yesterday but got rained out so went out today instead.

Short easy run on the wide trails in the woods in the dark. Took a headlamp and the 2008 fishbones long and read it on the run.

Next time need to go on some hard to run on trails to make the exercise a little more challenging

Conditioning - core (strength/stretching) 15:00 [3]
shoes: Newbalance 767

aafter running and before bed
8 AM

Cycling (Home-Carleton) 28:00 [2]
shoes: GIANT - Defy

Monday Sep 14, 2009 #

Cycling (home-Carleton-home) 57:00 [1] 23.0 km (2:29 / km)
shoes: GIANT - Defy

Sunday Sep 13, 2009 #

Running warm up/down 5:00 [1]
shoes: Newbalance 767

warm up before orienteering today

Orienteering long (Long Advanced) 1:39:00 [3] *** 7.4 km (13:23 / km)
shoes: Newbalance 767

Orienteering long (Short Advanced) 59:00 [3] *** 5.1 km (11:34 / km)
shoes: Newbalance 767

I ran both the LongA and the shortA today to prep for the ultra-long next weekend. It went pretty well but I had almost nothing left by the third time I went up penguin hill - is it ever stupid steep and long!

I started with the LongA (7.4K 13c lots of climb):
I didn't notice a trail on the way to control 3 and while my route was fine and clean I don't think it was as fast as the trail would have been. Leg 4 was from the bottom of the hill to the top and I'm still not sure going straight up (my route) was the best. You also had the option of going all the way around on trail (about twice the distance). Controls 5 and 6 were fine. Control 7 cost me about 15minutes of wander around the control because there was definitely something weird going on there. Everyone had trouble with it and I think it was poorly mapped (there were definitely cliffs and marshes that weren't on the map but should have been).
The rest of hte course was fine and I pushed it just a bit at the end. My dibbler came off when I fell between 8 and 9. I need to remember to attach a new loop to it.

ShortA (5.1k 12c lots of climb):
after downloading and 5 or so minutes of rest I headed out again.
Even at the very beginning of the course my brain and legs were barely working. Not an auspicious start. luckily though all but 3 of the controls were also on the long course and many of the legs were the same. I made a stupid bobble on control 2 and fumbled control 3 (I was to far south and continued further south to the corner of the marsh where the control was supposed to be - it turns out however, that the marsh continues much further south than the control - stupid out of date map!)
Made another tiny mistake to 4, control 6 (LongA's control 7) was fine because I had been to the control already, control 7 was slightly misplaced and the rest of the course was easy and the same as LongA.

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