Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bigE

In the 7 days ending Apr 24, 2010:

activity	#	time	miles		km		+m
Orienteering	5	7:14:41	29.39	(14:47)	47.3	(9:11)	870
Running	2	30:00	2.92	(10:16)	4.7	(6:23)	265
Cycling	1	30:00
Total	6	8:14:41	32.31		52.0		1135

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Saturday Apr 24, 2010 #

Orienteering 50:00 [2] * 5.0 km (10:00 / km) +150m 8:42 / km
shoes: Asics Gel-1130

Saturday Training Day with the OOC.

Orienteering (Line-O) 1:10:00 [1] *** 5.0 km (14:00 / km)
shoes: Asics Gel-1130

Training on Kingsmere.

Orienteering (Relay) 20:00 [3] *** 3.0 km (6:40 / km)
shoes: Integrators

Relay on Kingsmere. Very hard after two hours.

Orienteering 45:00 [1] *** 4.5 km (10:00 / km)
shoes: Integrators

Placing controls for Cite des Jeunes. Sooo tired. Was actualy out for 1:30:00.

Friday Apr 23, 2010 #

Orienteering 50:00 [2] ** 7.0 km (7:09 / km)
shoes: Integrators

Kanata lakes over sundown.

Thursday Apr 22, 2010 #

Note

Another 4 hours in the field. Made some substantial updates. Should be a good race Sunday.

Wednesday Apr 21, 2010 #

Note

Spent 3 hours in the field at Cite des Jeunes.

Monday Apr 19, 2010 #

Orienteering 15:00 [1] **** 1.5 km (10:00 / km) +30m 9:05 / km
shoes: Asics Gel-1150

Picking up a few Night-O controls for Boris. Speaking of Boris, great job organizing the camp! It's hard enough setting up an unofficial afternoon training at home let alone a four day multi-session Trainining Camp open for all to attend. Your hard labour is much appreciated and well worth the trip down.

C • Thanks! 1

Orienteering long 1:35:00 [2] **** 10.7 km (8:53 / km) +390m 7:31 / km
shoes: Asics Gel-1150

Grueling Classic course on the last day of the camp. Managed to keep it together. I was even still able to run up hills for the most part. Still, very tired by the end.

C • Splits 4

Sunday Apr 18, 2010 #

10 AM

Running warm up/down 15:00 [1] 1.5 km (10:00 / km) +100m 7:30 / km
shoes: Asics Gel-1150

Orienteering (Middle) 39:41 [3] **** 4.6 km (8:38 / km)
shoes: Asics Gel-1150

Middle Distance Race simulation in preparation for the trials. As I expected this was my favourite training all though not necessarily my best orienteering. No mistakes over two minutes. Here is a snippet from the middle of the course that I think does a good job of illustrating the sort of race I had.

More careful compass work and consistent AP's are needed. I think I will do all of these things automaticaly so long as I keep "having good flow" as my primary goal going into the race. I think that is the strongest and most effective approach I have found so far, encompassing all of the necessary techniques under one mental image.

3 PM

Running warm up/down 15:00 [2] 3.2 km (4:41 / km) +165m 3:44 / km
shoes: Asics Gel-1150

Orienteering (Relay) 50:00 [3] **** 6.0 km (8:20 / km) +300m 6:40 / km

Felt ok for the first two loops and ran these fairly fast. Control Descriptions or flags would have been useful as spotting the pink ribbon without knowing for sure what it was actualy hanging on was problematic. Getting to the control circle itself went well. The last loop I was very tired and knew I had run out of steam.

Middle - Splits

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