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Training Log Archive: Canadian

In the 7 days ending May 17, 2010:

activity	#	time	miles	km	+m
Orienteering	7	6:46:23	10.87	17.5	200
Running	6	1:14:30	1.55	2.5
Total	7	8:00:53	12.43	20.0	200

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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.

Blue B Long - Splits

Saturday May 15, 2010 #

Event: 2010 US Team Trials for WOC

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

Blue Middle - Splits

Blue Sprint - Splits

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:http://teamcanadaorienteering.blogspot.com/

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
2:40
5:55 - loop 2
1:45
7:50 - loop 3
45
4:35 - loop 4
33
10:52 - loop 5
1:10
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

Note

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

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