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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Canadian

In the 7 days ending May 16, 2010:

activity # timemileskm+m
  Orienteering9 8:19:43 10.87 17.5 200
  Running7 1:39:30 1.55 2.5
  Stretching1 5:00
  Total9 10:04:13 12.43 20.0 200
  [1-5]9 9:59:13

» now

Sunday May 16, 2010 #

11 AM

Orienteering race (Long) 2:20:25 [3] **** 12.7 km (11:03 / km)
shoes: Falcons

Apparently the week of training leading up to this took more out of me than I realized... I also didn't sleep that well Saturday night because my hip was bothering me a bunch. Whatever the case I had pretty much no energy even right at the start. To top things off I forgot to bring any gels with me so the entire thing was slow and got sloppy when I got tired. I felt like I new what to do the entire race but just didn't have the energy to execute anything properly. I feel like this could have been quite a good race for me otherwise.

Running warm up/down (warm-up) 15:00 [2]
shoes: Falcons

Short run to the start and a bit of stretching, both dynamic and some static.

Saturday May 15, 2010 #

1 PM

Running warm up/down 13:00 [2] 2.5 km (5:12 / km)
shoes: Falcons

run out to the start of the middle at the team trials

Orienteering race (Middle) 45:16 [4] ***** 4.8 km (9:26 / km) +200m 7:48 / km
shoes: Falcons

4 PM

Orienteering race (Sprint) 15:42 [3] ***
shoes: Newbalance 767

My hip was bothering me on this one and I almost decided to not run it but Ross convinced me that it was a great course and that I should at least try jogging it. I'm not sure it was really the best plan but I finished the course at an ok pace all considered.

Running warm up/down (warm-up) 5:00 [1]
shoes: Newbalance 767

almost non-existent warm up

Thursday May 13, 2010 #

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

rough estimate of the time it took to climb to the start and come back down after this morning's session.

Orienteering (precision orienteering) 45:00 [1] ****
shoes: Falcons

Did two loops of a series of loops on Surebridge from one of the CSU training camps. it was pretty thick in a lot of it and my lower legs were pretty tight so I took it really slow and focused on my precision orienteering. For the most part that went well. A brief blog post of our training this week is now available at:

Wednesday May 12, 2010 #

9 AM

Running warm up/down (warm up) 7:30 [2]
shoes: Falcons

Orienteering (O-tervals) 55:00 [2] ****
shoes: Falcons

11:55 - loop 1
5:55 - loop 2
7:50 - loop 3
4:35 - loop 4
10:52 - loop 5
6:59 - loop 6

The times in between loops includes the time jogging from the end of the last loop to the next start but not the time waiting to start.
Some of this exercise went quite well while in other parts I lost it a little bit, notably at the very end when I was frozen in the rainy drizzle. It took me until about the first control of the second loop to really click into the orienteering today. After that I started to feel that it was really coming together though so that's a good sign for this weekend :)
3 PM


most of the others decided to go out and orienteer again this afternoon but I decided it was best if I skipped out.

Tuesday May 11, 2010 #

10 AM

Orienteering (relocation) 20:00 [1] ****
shoes: Falcons

Eric and I did a couple of relocation exercises on our way up to the start of our main exercise - a 'star loop' where we started in the middle and each hung two controls then ran the rest of the loop. The relocation was a little tricky and we spent some time getting used to the map. The star loop exercise was good but I lost it on a few of the controls. Note: we used toilet paper as our flags.

Orienteering (Star) 40:00 [2] ****
shoes: Falcons

3 PM

Running warm up/down (warm up) 5:00 [1]
shoes: Falcons

Orienteering (follow john) 45:00 [2] ****
shoes: Falcons

I ran this exercise with Emily and discovered just how badly I need to force myself to slow down when the woods are really fast and runnable. I had a terrible habit of just taking off full speed down the hills only to have to climb again later because I let me speed get too fast. Again focus, focus, focus!

Running warm up/down (cool down) 4:00 [1]
shoes: Falcons

Monday May 10, 2010 #

10 AM

Orienteering 1:00:00 [1] ****
shoes: Falcons

We went back to the Ansonia map from Saturday to give Emily a chance to run the middle race. I ran the first and end sections of a race Boris had maps for really focusing on compass bearing and then completely figuring out the control circle. It went well but super slow.
3 PM

Running warm up/down (warm-up) 15:00 [1]
shoes: Falcons

Orienteering 13:00 [1] *****
shoes: Falcons

Eric, Emily, Carol, and I went up to Paugussett (sp?) to run some 1km, 5 control loops, that Boris gave us. The terrain was the most technical I've run in and it was tricky without flags.

I started with loop C and it went decently but quite slow - to be expected given the terrain though I guess

Orienteering 10:30 [1] *****
shoes: Falcons

Loop A: This loop was a little bit faster but I ended up running this loop with Carol and Eric so that helped the speed and made some of the orienteering within the control circle a little smoother. Still slow of course.

Orienteering 9:50 [2] *****
shoes: Falcons

Loop B:
This last loop was really nice and there were some sections where one could actually open up and put on some decent speed. It became very important to really really slow down in the control circle and precision orienteer.

Really good really fun training. Thanks Boris!

Running (cool-down) 10:00 [2]
shoes: Falcons

This was really quite fast down the hill where we could let ourselves go.

Stretching 5:00 [0]

stretching after the excercise

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