Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bigE

In the 31 days ending Aug 31, 2009:

activity	#	time	miles	km	+m
Orienteering	10	9:49:35	27.46	44.2	905
Cycling	7	7:05:00
Running	5	2:31:39	1.55	2.5
Total	17	19:26:14	29.02	46.7	905

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Sunday Aug 30, 2009 #

Orienteering long 1:31:30 [3] *** 9.5 km (9:38 / km) +180m 8:48 / km
shoes: Integrators

This time I found the 1:15000 more of a challenge. Also I didn't take the time to plan my routes carefully enough in what I thought was the hardest orienteering of the Manitoba Festival.

see middle analysis

Saturday Aug 29, 2009 #

Orienteering (Middle) 32:01 [3] *** 4.5 km (7:07 / km) +150m 6:06 / km
shoes: Asics Gel-1140

Truthfully I thought I'd had a good enough race to win. Impressively Lee had an even better race then me and my 1:30 mistake on control # 3 cost me the race. I also had a 40 seconds hesitation on the way to control # 8.

winsplits
route gadget

In the week of orienteering in Manitoba my performances varied in quality. Interestingly I started out with a dismal sprint followed by three races among the finest I have run, only to end the week with my somewhat disappointing COC performance. In the beginning of the week I felt little pressure to perform. However as the week progressed and the quality of my orienteering remained consistent I became more and more nervous about my races culminating in the COC long. In retrospect I realize that although I knew what my racing mentality should have been, I still let myself run too fast.

During the Long I distinctly remember consciously deciding to let contact slip away in fear of running too slow. This happened multiple times during the race and cost me as much as 20 minutes. This is frustrating. I have tasted consistency but my old habits are taking their time to die.

C • balance 2

Friday Aug 28, 2009 #

Event: Canadian Orienteering Championships

Orienteering (Sprint) 16:45 [3] ** 2.6 km (6:27 / km) +85m 5:32 / km
shoes: Asics Gel-1140

1:20 of mistakes. Should have run a tiny bit slower at the beginning. Need to work on running speed if I'm going to improve my sprints.

winsplits
route gadget

Thursday Aug 27, 2009 #

Orienteering 23:50 [3] ** 2.9 km (8:13 / km) +65m 7:23 / km
shoes: Asics Gel-1140

Ottawa takes Gold! Easiest terrain to race in so far. Ran first leg in the mass start. Lost time to Graeme due to poor micro route choice. Jeff and Robbie raced well.

results

Wednesday Aug 26, 2009 #

Orienteering (Relay) 20:00 [3]
shoes: Integrators

Fun relay teamed with Emily Ross. Fumbled a control but recovered quickly. Placed fifth within two minutes of winning time. Good job Emily!

Orienteering long (Prairie Goat) 1:06:07 [3] *** 8.5 km (7:47 / km) +200m 6:58 / km
shoes: Integrators

My best long race yet! No mistakes over 1 min.

winsplits

Tuesday Aug 25, 2009 #

Orienteering 45:00 [3]
shoes: Integrators

Solid run with Mike shadowing. Especially liked Mike's relocation exercise. I followed trying to read my map while he ran faster then I could orienteer. I eventualy lost contact and then we stopped and I had to reorient to a nearby control.

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

Practiced long legs with John and Damian.

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

Monday Aug 24, 2009 #

Orienteering 1:30:00 [1]
shoes: Integrators

Relocation excercise with Robbie followed by easy O-Intervals.

Sunday Aug 23, 2009 #

Orienteering long 1:14:24 [3] *** 9.1 km (8:11 / km) +65m 7:54 / km
shoes: Integrators

Found 1:15000 map scale easier then expected. Was especially pleased with general flow of the course. Felt tired toward end of race, would have used a gel if I'd had one. Body can't stay energetic without support over that distance. Lost about 6 minutes due to cramping and mistakes from fatigue.

winsplits
route gadget

Saturday Aug 22, 2009 #

Orienteering (Middle) 28:49 [3] *** 4.5 km (6:24 / km) +55m 6:02 / km
shoes: Integrators

Exciting race catching Graeme by two minutes and Jeff by four. Gave Graeme the slip on the way to control 11 and finished with Jeff. Almost no mistakes!

winsplits
route gadget

Running warm up/down 20:00 [1]
shoes: Asics Gel-1140