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Training Log Archive: D-MAN

In the 11 days ending Aug 20, 2012:

activity # timemileskm+m
  Orienteering7 6:16:27 31.01(12:08) 49.9(7:33) 1180
  Running8 2:02:21 13.64(8:58) 21.95(5:34) 45
  Flexibility1 20:00
  Total8 8:38:48 44.65 71.85 1225
  [1-5]8 8:18:48

» now

Sunday Aug 19, 2012 #

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov-8 OROC 280

AM Warm up jog to the start of the COC Long at Jackpine.

Orienteering race 1:52:20 [5] 14.3 km (7:51 / km) +335m 7:02 / km
shoes: Inov-8 OROC 280

AM/PM COC Long at Jackpine, 26C. One of my best long distance races ever. The plan was to start out slower than usual in order to pace well so I have more in the last 20 minutes. Started out a bit shaky to #1 but didn't panic and figured out I was one hill south, 30 sec lost but no big deal, I was taking it slow anyways. Took the safe route around in the open to #2, it was really tough not to run too fast here but I knew I needed to ease off in order to finish strong. I caught Jon T just before #3 and after what happened yesterday in the middle when I saw him out there I knew I had to ignore him and it worked, he almost pulled me off to the left on the short leg to #4 but I kept my head up and stayed on my bearing. Knew the next loop from #6-#12 would be very important if I wanted a medal. Tried to take it safe and easy the whole way through these controls. I got carried off attacking #6 and figured out I was heading down the parallel re entrant right for #7 so I went to #7 first just to be sure and then back to #6. Went around again in the open to #9. Passed Graeme R going to #13, slow to #16 weaved across the stream twice not seeing it on the map; I was too unsure on this leg but made it work. I was leading from #15-#18. Started to feel tired going to # 18 and sure enough exited #18 in the wrong direction and by the time I noticed it was too late so I had to continue, probably cost me 1:00 or a bit more? This was the longest let from #18 to #19, going straight threw the green rectangle of death and after yesterdays experience in the middle in the green rectangle of death I knew I was going to run all the way around. Tried to keep my running speed up on this leg but was having a bit of trouble as the fatigue was setting in..that’s for sure. Even from #19-#20 I stayed out of the rectangle of death as much as possible. At #20 I had the feeling I was within the top 3 and I was only 0:43 behind Will C and I knew I just had to have a clean last loop and I would be in the medals. I maybe should have gone to the trail to #22 instead of straight through, the grass seemed really long here and the tired legs didn't help slogging through it. Just tried to keep moving to #23, the legs were starting to cramp a little. Little hook attacking #24. I knew if I got #25 clean I would have a medal, so I took it slow but I don't think I could have done it much faster because I was dying. From #25 to #26 I knew I had to give it everything, it was very similar to a leg in the sprint so I knew what to expect, again the grass was destroying me, I was so tired I avoided the climb and went to the right. Went hard to the finish from #26 to #27 and finish, heard Nevin say it was going to be very close between myself and Will C for the #1 spot as I was approaching the last control, didn’t hear the beep at the last control because it was actually quite loud in the arena so hesitated and re punched and then hammered it in to the finish to try and beat Will C only to find out I was in 3rd place and 3:18 behind Will C, what, thanks Nevin for the false hope, haha. Could really feel the cramps in the finish shute. Really happy with 3rd, really challenging course both physically and mentally, really happy with my navigation, could have won with an almost perfect race as I defiantly lost 3 minutes throughout the course. Winning times were a little long, no need for the extra loop at the end, paced well for a 90 min winning time so I did die a bit in the last 20 minutes on the final loop. Nice that they listened and got the start right, with the marked route to the start triangle and starting line. Placed 3/22 overall and 3/18 Canadians.

Saturday Aug 18, 2012 #

Running warm up/down 10:45 [2] 2.05 km (5:15 / km)
shoes: Inov-8 OROC 280

AM Warm up run at Jackpine before the COC Middle.

Orienteering race 55:28 [5] 5.2 km (10:40 / km) +110m 9:39 / km
shoes: Inov-8 OROC 280

PM COC Middle at Jackpine. Started out strong in the simple feild running with the controls just in the forest. I caught Jon T at #5 and was too focused on that and started to follow him a bit and next thing I knew I had I didn't know where I was and I was running around with my head cut off. I eventually found out where I was generally, went to #7 to make sure and then to #6 after about 7:30 of senseless running only to find the control that was supposed to be in the scattered trees in the wide open without a tree around. Tried to push after this knowing that it was very unlikely for a medal but that was tough to do and I don't think I was trying as hard as if I was having a good race but I was trying to think I was. It didn't go so well after this with continued bobbles and once in the green rectangle of death it all fell apart, I could not make sense of anything and I was just trying to get to the finish. Placed 18/21 overall and 16/19 Canadians, ouch.

Friday Aug 17, 2012 #

Running warm up/down 10:15 [2] 1.85 km (5:32 / km)
shoes: Nike Air Pegasus 27 2011

PM Warm up run at Jackpine before the COC Sprint.

Orienteering race 16:07 [5] 3.1 km (5:12 / km) +100m 4:29 / km
shoes: Inov-8 X-Talon 190

COC Sprint at Jackpine. The plan was go for the gold and I eneded up 2 seconds short so had to settle for the silver, still happy with that, muhaha...WOC. Open pasture land with tall grass made seeing the subtle contour details hard. Started out well, hesitant on the long leg to #2 because the vegetation boundaries were very vague and really didn't want to loose the race on this leg, lost about 20-30 seconds to #4 because I climbed too much and had to check a control code in the re-entrant before the one the control was in (would have killed myself if I ran by it and it was mine) just moving slowly because this was another leg the race could easily be lost on, hooked #9 and lost 5 seconds (almost ran by the control thinking I wasn't far enough). Went as hard as I possibly could have from #13 to the finish thinking it was going to be close and it was! Eric supposedly got me by 2 seconds. The start times got all messed up somehow so they started guessing on peoples split times to #1, really don't know how they can do that. Also no starting line, just start in a general area which also could have thrown things off. Simply put they totally screwed up the start at a WRE enent which shouldn't happen but it did and they were too scared to throw out the race because that wouldn't look too good for Canada who only has 3 WRE events a year. Too dam worried about the whistles and bibs and not enough attention to the things that really matter. Will any splits ever get posted??!!

Thursday Aug 16, 2012 #

Running warm up/down 10:00 [2] 1.8 km (5:33 / km)
shoes: Nike Air Pegasus 27 2011

PM Warm up before the HPP fundraiser Kock-out Sprint around the Alberta Legislature grounds.

Orienteering race 19:03 [4] 4.1 km (4:39 / km)
shoes: Inov-8 X-Talon 190

PM HPP Fundraiser Knock-out Sprint at the Alberta Legislature Gardens. 1:2000 map, 4 short races, first 2 individual starts and the last 2 knock-out mass starts.

First race: Qualification Course B, time 4:04, .9 km. Went almost perfect only one bad route to #15 which just cost me a bit of distance, maybe it wasn't slower than going straight?. Also had one little tiny bobble in the maze. Tried to keep the speed down because there was 3 more races to go hopefully? and the COC sprint the next day

Second race: Qualification Course A, time 4:23, .9 km. Not as good as the first race, left #1 in the wrong direction for a few meters, over ran #7 by 20m and lost 15 seconds, the rest went fine. Qualified for the semifinals in 2nd place behind Graeme by about 6 seconds.

Third race: Semifinals, time 4:37, 1 km. Mass start with Dave, Adam, Forest and Alex. Took it out and lost the lead at #6 when I made a little hook/bobble, Dave took over and then was right behind him until after #11 when I took a different route that was faster and never saw him again and just had to jog into the finish.

Fourth race: A Final, time 5:59, 1.3 km. Mass start with Steven, Graeme and Eric. Decided to settle in to 3rd then moved to 2nd going to #5 because you lose to much time waiting for the others to puch. Then on the way to #8 I tried to take a different route than Steven to get ahead he just got there before me. Didn't think it was forked at the end in the maze, so I though everyone else miss punched when there went a different was, kind of threw me off at the start. I believe I ended up winning anyways because the other guys couldn't read there codes properly...haha.

Wednesday Aug 15, 2012 #

Running 30:50 [2] 5.05 km (6:06 / km) +45m 5:51 / km
shoes: Nike Air Pegasus 27 2011

PM Re-ran the WCOC relay course in Kinsman Park to shake out the legs and see what I did on #1. (just didn't follow my compass). Did a couple strides at the end.

Flexibility 20:00 [0]

PM Stertch after the run.

Monday Aug 13, 2012 #

Running warm up/down 12:30 [2] 2.3 km (5:26 / km)
shoes: Nike Air Pegasus 27 2011

PM Warm up run around Kinsmen Park in Edmonton before the WCOC Relay.

Orienteering race 18:52 [4] 2.9 km (6:30 / km) +45m 6:02 / km
shoes: Inov-8 X-Talon 190

PM WCOC Relay at Kinsmen Park in Edmonton. I was on the MB team with Darius running first, myself second and Steven running third in the 0-2 point team category. My brother came in first place and I quickly dropped to second after bombing the first control, goofy white forest mapping but I should have just followed the compass. I quickly caught up to Jeff in first place and passed him and then exchanged the lead to control #9 where I ran the wrong direction after the map flip which confused me, Jeff and Adam got ahead of me there but I regained the lead at #14 and held onto it until the finish with a 0:11 gap to Adam. Steven had some stiff competition on the 3rd leg with Graeme on his heels and finished just behind him for second overall and first in the 0-2 point category. Actually ran 3.84 km.

Sunday Aug 12, 2012 #

Running warm up/down 10:00 [2] 1.91 km (5:14 / km)
shoes: Inov-8 OROC 280

AM Warm up run at S L Ranch before the WCOC Long.

Orienteering race 1:35:34 [5] 12.8 km (7:28 / km) +425m 6:24 / km
shoes: Inov-8 OROC 280

AM WCOC Long at S L Ranch. Started out a bit sloppy and then lost concentration on the long leg early and ended up running way around which cost me around 3:30. Made several hooks and hesitations trying to make sense of the map. Steven and Brian caught me at #8 and pretty well ran to #9 together and in frustration of them catching me I tried to break away from them and did until #14 when I made a little mistake missing an indistinct trail, I probably had a 1 minute on them. Steven and I traded the lead until #22 when I went brain dead and turned left into a marsh instead of right and he got ahead of me as well as Brian who Steven and I had a bit of a gap on. I lost 3:40 on #22 and 1:00 on #23. From there on in it wasn't fare to the finish but I was starting to cramp up and had no speed left. Finished 5/14 overall and 5/10 Westerns. Actually ran 16.13 km.

Saturday Aug 11, 2012 #

Running warm up/down 16:00 [2] 2.72 km (5:53 / km)
shoes: Inov-8 OROC 280

AM Warm up run to the start of the WCOC Middle at Elbow Bluffs.

Orienteering race 38:45 [5] 4.7 km (8:15 / km) +165m 7:01 / km
shoes: Inov-8 OROC 280

AM WCOC Middle at Elbow Bluffs. Started out really well catching Will C at #5, 30s bobble at #6 and then lost control at #7 losing 3:15 ish and then got sloppy, #10- 1:30, #11/12/13- 0:10. Probably wasn't running full out after losing 3 minutes, pretty discouraging. 5/16 overall and 4/11 Westerns. Actually ran 6.06 km.

Running warm up/down 12:01 [2] 2.27 km (5:18 / km)
shoes: Inov-8 X-Talon 190

PM Warm up run at Fish Creek before the WCOC Sprint.

Orienteering race 20:18 [5] 2.8 km (7:15 / km)
shoes: Inov-8 X-Talon 190

PM WCOC Sprint at Fish Creek. Started out sloppy and it just got worse from there. Bad legs #6- 0:35, #14- 2:21 and just too slow throughout with alot of hesitations. Placed 10/14 overall and 6/10 Westerns.

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