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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Canadian

In the 1 days ending May 1, 2011:

activity # timemileskm+m
  Orienteering1 1:59:04 8.36(14:14) 13.46(8:51) 545
  Running1 9:44 0.66(14:41) 1.07(9:07) 78
  Total1 2:08:48 9.03(14:16) 14.53(8:52) 623
  [1-5]1 2:08:45

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Sunday May 1, 2011 #

9 AM

Running warm up/down 9:44 intensity: (1 @0) + (16 @1) + (3:58 @2) + (5:01 @3) + (28 @4) 1.07 km (9:07 / km) +78m 6:41 / km
ahr:152 max:171 shoes: Inov-8 Orocs

Warm up for the West Point long. Did this warm up to the start with Ian Smith. Had a good chat about various things and was in the mood to just relax on this course, take it slow, and see how clean a race I could get.

Orienteering race (Long) 1:59:04 intensity: (2 @0) + (37 @1) + (9:09 @2) + (1:26:49 @3) + (22:27 @4) **** 13.46 km (8:51 / km) +545m 7:21 / km
ahr:162 max:182 shoes: Inov-8 Orocs

Finally! Not a great result but respectable orienteering that I'm happy with.
Took the first three controls slow and careful and then picked things up and started running a little more aggressively. Opted for the direct route up the hill to 4 and sidehilled to 5. 6 and 7 were fine but then I was low on 8. A little bit more focus on the compass could have helped with that. Straight to 9 which popped up sooner than I expected. Fast running to 10 and then through major patches of mountain laurel to 11.
I stopped at 11, took a gel (I also took one before the start) and planned my route to 12. I came out to that first path further left than I was expecting to and so crossed it without noticing it because it was lower down the hill than I was ready for. I was aiming for the indistinct trails that I crossed but I followed the hill side and the compass to end up on the right trail anyway. The rest of the route went as planned and the saddle was a super obvious attack point! Coming out of 12 I thought to myself that this was the point at which I would make mistakes since I was getting tired. I saw Becky and someone else going in to 13 which made that easy. Then I let them lead me to the wrong control - there's that mistake I saw coming. I thought I was paying attention to my compass but obviously not enough.
I got stuck in the swamp and lost a couple of minutes there on my way to 15. Had I gone around the tip of that swamp just a few meters further everything would have been ok. Ran right past control 16 and dropped a contour by a cliff but corrected fairly well. 17 was fine and as I came out I saw Hans going in to it. He started 16 minutes behind me and I pushed a bit to see how long I could keep away from him. He had pretty much caught up to my at the drink station below 19 when I stopped for water and to grab another gel. I was somewhat surprised he hadn't caught me sooner but pleased and thought that maybe I could keep him off to the finish. Hooked around to 20 while Hans went a little more direct we punch at almost the exact same time. I got to the trail to 21 sooner and got 21 ahead of Hans. I went around the side to 22 and Hans showed up at the top of the cliff as I started looking for the control. Then we raced down to the GO control and I punched both the go control and the finish first!

Thanks for the extra push Hans!


4 PM


stretching - 29 min

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