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Training Log Archive: rickyp

In the 7 days ending Jul 30, 2016:

activity	#	time	miles		km		+m				load
Running	2	3:39:11	7.15	(30:40)	11.5	(19:04)	1174				56.1
Orienteering	5	3:12:13	12.12	(15:52)	19.5	(9:51)	217	38 /	52c	73%	181.0
Total	6	6:51:24	19.26	(21:21)	31.0	(13:16)	1391	38 /	52c	73%	237.1

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Saturday Jul 30, 2016 #

Event: 2016 Canadian Orienteering Championships

11 AM

Running warm up/down 5:21 [2] 0.7 km (7:39 / km)
ahr:129 max:139 shoes: inov8 MUDCLAW 300

Easy warm up. Quads still very domsy

Orienteering race (Rafter Six) 51:50 [4] *** 5.3 km (9:47 / km) +110m 8:52 / km
spiked:9/15c shoes: inov8 MUDCLAW 300

COC Middle at Rafter Six. M21+ 4.3km

After doing geeking last night I knew what to expect..go slow, have a plan, terrain will be grotty. This worked wonders for the first 5 and i was beating Mark by 4 mins. Controls 6, 7 and 8 though were awful and really threw me losing around 8 mins in total. I lost what little motivation I had as i was sure Mark had come through me and just plodded home, going from 11 straight to 13 didn't help. Would have been interesting to see how close I was to those controls but annoying WRE rule means that can't happen.

COC Middle M21-34 - Splits

Friday Jul 29, 2016 #

11 AM

Orienteering (Bow Lake Provincial Park) 27:25 [3] 2.8 km (9:48 / km) +20m 9:27 / km
ahr:146 max:166 shoes: inov8 TRAILROC 255

Map Memory Training 1 with Mark. MASSIVE DOMS in my quads from yesterday as I didn't stretch.

We chose Bow Lake Provincial Park as the actual training area had to be cancelled to the number of bears around Canmore. No bears here though. Area was good training for the Middle/Long as its just over the road so similar terrain. Exercise was map memory around the tricky contour parts of the map. I was better than I was expecting but still room for improvement.

12 PM

Orienteering (Bow Lake Provincial Park) 34:17 [3] 3.3 km (10:23 / km) +31m 9:55 / km
ahr:141 max:166 shoes: inov8 TRAILROC 255

Map Memory Training 2 with Mark.

A bit better. We chose legs to explore what the green was like...and it was grotty which made it harder to spot the 2.5m contour features. Had some trouble reading which was up/down but apparently the area for middle/long is a little less complicated.

Thursday Jul 28, 2016 #

12 PM

Running 3:33:50 [1] 10.8 km (19:48 / km) +1174m 12:50 / km
shoes: inov8 TRAILROC 255

A march up Mount Lady MacDonald (near Canmore, Alberta) and jog down with Mark. Didn't have hr monitor on but pretty sure it was worth logging with over 1000m of ascent and keeping a good pace all the way to the top. This did include a 200m perilous scramble along a ridge which had to be traversed to get to the summit. Luckily there was a lack of wind.
Route Choice

Monday Jul 25, 2016 #

11 AM

Orienteering race (Blue Lake) 21:46 [4] *** 3.3 km (6:36 / km) +18m 6:25 / km
ahr:161 max:180 spiked:18/24c shoes: inov8 MUDCLAW 300

WCOC Sprint at Blue Lake - M21 2.8km

A "forest sprint" and again just jogging. Many little cabins made it interesting and was aware i was using my compass much more than i would be on a urban sprint. Would have beaten Mark had I spiked 20 and 21 because he can't orienteer

Western Canadians - Sprint: Course 5 - Splits

Sunday Jul 24, 2016 #

11 AM

Orienteering race (Cache Lake) 56:55 [3] *** 4.8 km (11:51 / km) +38m 11:24 / km
ahr:153 max:172 spiked:11/13c shoes: inov8 MUDCLAW 300

WCOC Long at Cache Lake North - Expert (Open Course) 4.4km

Swapped down to the Open as I didn't want to be out for 2-3 hours. Aim today was to orienteer better by using compass a lot more even if that meant walking at times. End result... much better with probably only 2 mins of errors

Western Canadian - Long: Course 7 - Splits

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