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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: pi

In the 7 days ending Oct 10, 2010:

activity # timemileskm+m
  Orienteering Forest3 2:27:55 14.25(10:23) 22.93(6:27) 993
  Biking1 1:36:40 10.59(9:08) 17.04(5:40) 490
  Running Rough1 1:23:15 6.01(13:51) 9.67(8:37) 549
  Orienteering City/Park1 40:22 4.69(8:37) 7.54(5:21) 34
  Running Smooth2 35:00
  Total7 6:43:12 35.53 57.18 2066

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Sunday Oct 10, 2010 #

8 AM

Orienteering Forest 1:35:05 [4] 15.29 km (6:13 / km) +690m 5:04 / km

GLOF Long. Started steady and stayed just left of the line to the 1st, came out by the little lake, west of the control and came in from the trail. Fastest split by over a minute! Missed 2 to the right and dropped 45 seconds. Got a bit stuck in the beginning of the leg to 3 and lost one minute to Patrick S, but did not make any mistake. Fastest split to 4, going more or less straight and fastest split to 5 going around on the road. Missed 6 to the right and dropped 45 seconds again. Very strong on the next 4 legs, winning 3 splits and 1 second behind on one. Lost 30 seconds attacking control 11, not reading the map carefully enough. Was in the lead by around a minute at the map exchange. Really struggled to pick a route to 15 and stood still for at least 20 seconds, before finally deciding to go right, out to the road, and around. Lost 30 seconds to Patrick S, but still had the second fastest split. I think it would have been faster to go straight instead. Navigated pretty well the rest of the way, but started to bonk towards the end and simply could not hold the pace anymore. Patrick got me on faster running the last few kilometers.

A good and steady race, just a couple of smaller mistakes, but not fit enough to cross 15 gigantic ravines ;)

Saturday Oct 9, 2010 #

Running Smooth 20:00 [2]

Various warm-up and cool-down sessions.

Orienteering Forest 16:15 [5] 2.2 km (7:23 / km) +130m 5:42 / km

GLOF Sprint WRE. Forest sprint with very steep ravines. Started well, but got a shock when I saw how steep the ravines were when I crossed over to the second control. Lost some time to control 4, when I ran along the creek in the bottom and had to climb various dead trees. Missed the best route to 8 and climbed two ravines, when it was possible to only climb one. Lost 15 seconds to Jon here. Finally took the route around to 11 and got the fastest split. Again to 15 I cut down to the bottom of the ravine too soon and got a bit stuck.

A pretty good run, no control mistakes, but a few route problems. 3rd place, but 1 second behind Jon... wish I was a faster runner, bigger lungs etc ;)
12 PM

Orienteering Forest 36:35 [4] 5.44 km (6:43 / km) +173m 5:48 / km

GLOF Middle. Amazingly pretty woods. Had a solid start to the race and was in the lead at control 6. Screwed up 7... f*ck. Went too high and could not figure it out fast enough. Lost 2:20. Then took the wrong route on the long leg to 9. Lost 1 minute more here. Had a solid last loop after the spectator control, but could not eat up much time. 34 was clearly within reach, but don't think I could have touched Eric Kemp's great time. 4th place.

Fantastic late summer day and top organization by GHO. Race announcing, radio controls and spectator controls. Thanks!

Thursday Oct 7, 2010 #

4 PM

Running Rough 1:23:15 intensity: (1:15:15 @2) + (8:00 @5) 9.67 km (8:37 / km) +549m 6:42 / km

Slow run with Andrea and Luna on Lynn Valley trails. Did 5 hill intervals along the way to get into the right mindset for GLOF...

Wednesday Oct 6, 2010 #

Running Smooth 15:00 [2]

6 PM

Orienteering City/Park 25:28 [3] 4.35 km (5:51 / km) +5m 5:49 / km

First loop of the WET at Ambleside. Ran late and picked up flags. Did not run hard. Had to search for a few flags.

Orienteering City/Park 14:54 [4] 3.19 km (4:40 / km) +29m 4:28 / km

Second loop of the WET on the section that Andrea fieldworked last week. Fun to be on a little piece of new map, but we walk often in the area and I know it pretty well. Felt ok in the running.

Tuesday Oct 5, 2010 #

3 PM

Biking 1:36:40 intensity: (1:06:40 @1) + (30:00 @4) 17.04 km (5:40 / km) +490m 4:58 / km

Bike in the Lynn Valley area. Did some "real" mountain-biking east of the ravine to gps the trails. Mostly very easy tempo, but the uphills are a hard workout...

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