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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Canadian

In the 7 days ending May 9, 2010:

activity # timemileskm+m
  Orienteering3 3:29:25 10.31 16.626 /30c86%
  Cycling3 1:08:13 18.33(3:43) 29.5(2:19)
  Running2 59:29 5.84 9.4
  Stretching3 28:00
  Total7 6:05:07 34.49 55.526 /30c86%
  [1-5]7 5:47:07

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MoTuWeThFrSaSu

Sunday May 9, 2010 #

10 AM

Stretching warm up/down 10:00 [1]

Short warm-up consisting mostly of dynamic stretching

Orienteering race (Long) 1:42:53 [4] **** 11.9 km (8:39 / km)
spiked:26/30c shoes: Falcons

Finally a decent race.

I'm sitting in a library right now between trainings so will add details later. I seriously plan on doing a detailed analysis of this race.

Here's a start:

I didn't do a huge warm up because I knew it was going to be a long race and that I didn't want to go out to fast. (I find I go out faster after a better warm up) I got confused as to which trail I was on at the start so cut off north east on a compass bearing, ended up fairly far off track, and took a non-optimal route choice to the first control. I think I lost a little over 2 minutes on that route choice but I executed it quite well and had absolutely no problems finding the control.

I went out on a compass bearing checking off features (mostly rock walls) on my way to the second control. I got dragged off course somewhere though and relocated at the top of the hill by the corner of a rock wall. Blasted straight to 3 then was able to take the first half of the leg to 4 nice and fast, slowing down and orienteering carefully (and well :)) on the last bit of the leg. 5 and 6 were good controls, orienteered well and maintained decent speed.

Then I got it into my head that there was a big hill after a swamp that I should go somewhat south of and take the trails that wind 'around' the hill. I don't know what I was thinking because the trails end up going pretty much completely over the hill as well and I were super confusing to follow. anyway, I orienteered super slowly on this leg once I got to the trails so as not to get completely lost and lost several minutes on that leg.
8 was a fairly easy matter of following a ridge to a large marsh and then finding the right cliff. 9 should have been very straight forward. There was an obvious stream that lead right past the control but I didn't see it. All I noticed when I looked at that leg at 8 was a huge cliff about 60 m before the control which I used as an attackpoint. The problem was that the cliff was actually 2 cliffs and I went between them thinking I was going around. I lost 3 1/2 minutes or so there when I couldn't reorient very well.

Controls 10 and a 11 were fairly straight forward as long as you were really careful in the green around the control.

Leg 12 was long and I think I had quite a good route choice on that. I'm very pleased with how I ran it.

Saturday May 8, 2010 #

10 AM

Running warm up/down (warm up) 10:00 [1]
shoes: Newbalance 767

Stretching warm up/down (warm up) 10:00 [0]

Orienteering race (middle) 54:16 [3] ****
shoes: Falcons

brutal race, like last weekend I just couldn't get my head in the game. I'm annoyed at myself because I know I can run these kinds of course quite well if only I could get myself to concetrate the way I need to. I should be making these kinds of mistakes...
Anyway, enough ranting... I'll try and remember to post a proper race analysis in a couple of days.

Orienteering warm up/down (control pick up) 23:00 [2] ***
shoes: Falcons

the time here is an estimate... I waited around with Boris and Ross and some others to help pick up controls and then we all went over to Boris and Kat's place for a bbq and fun and games. Good times all around

Thursday May 6, 2010 #

7 PM

Running warm up/down (warm up) 14:46 [2] 3.0 km (4:55 / km)
shoes: Newbalance 758 Gray

Running intervals (5x800) 15:00 [4] 4.0 km (3:45 / km)
shoes: Newbalance 758 Gray

14:46 - 3000 - warm up
- stretching and break
2:56 - 800
3:31 - jog back to start of interval through the woods
2:57 - 800
3:46 - half walked / half jogged back to the start
2:58 - 800
3:41 - back to start
2:57 - 800
3:28 - back to start
2:51 - 800 really pushed it on the last 200m
1:12 - rest
11:43 - 2400 - cool down


Running warm up/down (cool down) 11:43 [2] 2.4 km (4:53 / km)
shoes: Newbalance 758 Gray

Stretching warm up/down 8:00 [0]
shoes: Newbalance 758 Gray

bits of stretching with warm up and cool down

Running 8:00 [1]
shoes: Newbalance 758 Gray

the various bits of running back to the start of the 800 m interval

Tuesday May 4, 2010 #

5 PM

Cycling warm up/down 19:43 [2] 9.2 km (2:09 / km)
shoes: GIANT - Defy

6 PM

Orienteering tempo 5:17 [3] ** 0.8 km (6:36 / km)
shoes: Newbalance 758 Gray

Course 1 at the welcome meet as a bit of a warm up

Orienteering intervals 8:22 [3] 1.4 km (5:59 / km)
shoes: Newbalance 758 Gray

Course 2

Orienteering tempo 15:37 [4] 2.5 km (6:15 / km)
shoes: Newbalance 758 Gray

Course 6 racing against backwards against Robbie - he beat me by about a minute

Monday May 3, 2010 #

1 PM

Cycling (home - Carleton) 22:30 [3] 10.2 km (2:12 / km)
shoes: GIANT - Defy

came in for a meeting at school today
3 PM

Cycling (Carleton - home) 26:00 [1] 10.1 km (2:34 / km)
shoes: GIANT - Defy

Biking home from school against a decent wind

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