Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bigE

In the 30 days ending Apr 30, 2009:

activity	#	time	miles	km	+m
Orienteering	13	20:25:29	23.43	37.7	1375
Cycling	7	5:05:00
Running	5	2:10:00
Tai Chi	1	1:50:00
Core	1	40:00
Total	20	30:10:29	23.43	37.7	1375

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Thursday Apr 30, 2009 #

Cycling 50:00 [1]
shoes: Asics Gel-1140

Wednesday Apr 29, 2009 #

Cycling 30:00 [1]
shoes: Asics Gel-1140

Orienteering (Sprint) 40:00 [2] *
shoes: Asics Gel-1140

Easy Junior Training at Britania.

Tuesday Apr 28, 2009 #

Cycling 50:00 [1]
shoes: Asics Gel-1140

Biking in the rain. Bought new old bike in great condition. Looking forward to some fast and furious road biking over the summer.

Running warm up/down 30:00 [1]
shoes: Old Runners

Running intervals 30:00 [3]
shoes: Old Runners

2X5min 2min rest
5X2min 1min rest

Ran with Emily's running club for the first time. Nice bunch. The workout was enjoyable. Used old runners for first time in a while. Started feeling great tension building up in the front of my left leg. Don't think I'll use those shoes again.

C • Intervals 2

Sunday Apr 26, 2009 #

Orienteering long 1:43:02 [3] **** 9.8 km (10:31 / km) +415m 8:41 / km
shoes: Integrators

Abundant route choices and good control placement. Really fun. In this race my orienteering was not very good. Over the 28 controls I made some nine mistakes of varying severity.

Control -> Cause of Error

#3 ---> Lost contact reading ahead.
#10 -> No attack point.
#13 -> Lost contact and didn't follow planned route.
#18 -> Lost it trying to exit #17.
#21 -> Did not pick a route choice.
#27 -> Misread map.
#'s 10 and 17 -> Didn't read control descriptions.
#'s 10, 13 and 19 -> Lost contact after meeting someone in woods.

For a race like this I think a more regimented approach to the orienteering might have been a good idea. If I had been careful to follow CAR as Ted coached us, back in the day, I might have avoided alot of these mistakes.

C • CAR? 3

Sunday Blue (raw) - Splits

Sunday Blue - Splits

Saturday Apr 25, 2009 #

Event: CSU Pine Hill A-meet

Running warm up/down 15:00 [1]
shoes: Integrators

Orienteering (Semi-final) 32:14 [3] *** 4.3 km (7:30 / km) +95m 6:45 / km
shoes: Integrators

Ok racing. Had problems with side stitch again. Managed to keep the pain at bay however not without a great deal of time loss. The complete story is told in my splits. I was slightly ahead of Joe Brautigam at #8 and then the stitch hit and my split times dropped. In the end I lost two places.

Orienteering (Final) 47:37 [3] *** 5.8 km (8:13 / km) +150m 7:16 / km
shoes: Integrators

Unfortunately it happened again in the final. This time on the way to #7. I was a full minute slower then most on that control. Luckily I had some short wooded legs to recover and was able to run carefully for the rest of the race.

Whenever I felt pain swelling in my side I focused on breathing in for two steps and out for two steps. This seemed to keep the pain at bay. Perhaps these stitches are related to the heavy training load of the past week and a worn out core. I have had this trouble ever since I started running blue. More core workouts and continued training will hopefully put these stitches to rest.

C • Core work to address cramps? 2

Saturday Blue Semi - Splits

Saturday Blue Final - Splits

Thursday Apr 23, 2009 #

Orienteering 2:05:00 [1] ****
shoes: Integrators

Ran around Surebridge Mountain map. Excellent 1:15000 practice. Super nice terrain, debatably my favourite so far. Easy running, super fine detail and great weather. Wish we could stay longer but we must move on to Boston.

C • I'm really bummed I can't b... 1

Wednesday Apr 22, 2009 #

Orienteering (Night-O) 55:00 [2] ***
shoes: Integrators

Short course by Emily on same map as Line-O. Very fun. I like Night-O's.

C • So wednesday's training wen... 4

Orienteering 35:00 [2] **
shoes: Integrators

Trail run on same map.

Tuesday Apr 21, 2009 #

Orienteering 1:15:00 [1] ****
shoes: Integrators

Silver Mines permanent course. Felt terrible this morning. All of this volume is starting to catch up on me. Going to bed early tonight!

Orienteering 1:15:00 [2] ****
shoes: Integrators

One man relay. Course took approx 45 min to run. We were NOT on West Point property. Found six ticks after training which is only about half of what Emily found on herself after she sat on a log.

Monday Apr 20, 2009 #

Orienteering 1:15:00 [2] ****
shoes: Integrators

Harrimen state park. Tricky loop on side hills of Spooky Swamp. Amazing terrain. 33:55 for loop itself.

Orienteering (Line-O) 1:00:00 [2] ****
shoes: Integrators

After quick lunch, line-O excercise. One hour of orienteering into the control.

Making sure to stretch lots everyday, legs feeling used.

Sunday Apr 19, 2009 #

Orienteering long 1:40:15 [3] **** 10.3 km (9:44 / km) +435m 8:02 / km
shoes: Integrators

Spiked #14! No big mistakes however I was not entirely happy with myself at the end of the race. Took half of the course before I really fealt like I was in the groove. Saw what I think is best route choice to #7 (the long leg) half way through the leg. Hopefully the route gadget will be informative. Lost a few minutes on #5 (side hill leg at edge of map), tricky. Pleasantly no stitches this time. Really enjoyed the course.

Classic: Blue - Splits

Saturday Apr 18, 2009 #

Event: West Point A-Meet

Running warm up/down 15:00 [1]
shoes: Asics Gel-1140

Legs fealt ok considering they'd been stuck in a vehicle for much of the day yesterday.

Orienteering (Sprint) 17:18 [3] *** 2.6 km (6:39 / km) +105m 5:32 / km
shoes: Asics Gel-1140

I fealt ok about my race. Wyatt really upped the intensity this weekend, beat me in every race! No big mistakes.

Orienteering (Middle) 55:50 [3] **** 4.9 km (11:24 / km) +175m 9:40 / km
shoes: Integrators

Lost it for the first time in a while. 10 min mistake on #2. More analysis later. Had problems with side stitch. Going to concentrate on breathing out on left foot and more core workouts. Had alot of problems with stitches last year.

C • side stitches 3

Sprint: Red Blue - Splits

Middle: Blue - Splits

Thursday Apr 16, 2009 #

Cycling 35:00 [1]

Wednesday Apr 15, 2009 #

Cycling 30:00 [1]
shoes: Clips

Monday Apr 13, 2009 #

Orienteering 2:10:00 [1] ***
shoes: Integrators

Lac la Peche with Randy and Emily.Two hours of top terrain on a perfect day.

Sunday Apr 12, 2009 #

Event: OOC Sprints: Rockcliffe Park Public Library

Running 15:00 [1]
shoes: Asics Gel-1140

Quick run home.

Orienteering (Sprints) 1:18:58 [3]
shoes: Asics Gel-1140

3 sprint races. Didn't feel tired but didn't feel strong or sharp. Could have run courses much faster with propper sleeping habits.

Sprint N: 27:11
Sprint E: 24:35
Sprint W2: 27:12 (SI)

Saturday Apr 11, 2009 #

Running warm up/down 25:00 [1]
shoes: Integrators

Orienteering 45:15 [3] **
shoes: Integrators

O-intervals on the Nepean Sportsplex map with Jeff, Robbie and Emily. Four races in total however I mispunched my first race so I ran it again before the others picked up the controls.

Course1: 8:57
Course 2: 9:31 (mp)
Course 3: 7:55
Course 4: 10:52
Course 2: 8:43 (rerun)

Tai Chi 1:50:00 [1]

Sunday Apr 5, 2009 #

Orienteering 1:15:00 [1] ***
shoes: Integrators

Ran arround the SW map. 1:15000, tricky.

Thursday Apr 2, 2009 #

Cycling 15:00 [1]
shoes: Clips

Oustide air is warm, didn't bother with a hat.

Cycling 1:00:00 [1]
shoes: Clips

They've finaly started sweeping the streets. Much nicer.

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