Training Log Archive: CanadianIn the 7 days ending Jul 5, 2010:
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Monday Jul 5, 2010 #
Orienteering race 16:34 [4] *** 2.7 km (6:08 / km)
shoes: Newbalance 758 blue
took a painful spill by control 6 and sat there for 15 or 20 seconds winded... it helped that I had seen some of the controls when spectating during the JWOC race maybe it balances out
Running warm up/down 12:00 [1]
shoes: Newbalance 758 blue
Sunday Jul 4, 2010 #
Orienteering race 1:28:47 [3] **** 8.1 km (10:58 / km)
shoes: Falcons
Running warm up/down 10:00 [1]
shoes: Newbalance 758 blue
Friday Jul 2, 2010 #
Note
We played a couple of hours of ultimate this evening with parts of several other teams. A lot of fun and we all worked up a good sweat.
11 AM
Running warm up/down (warm-up) 10:29 [1]
shoes: Newbalance 758 blue
Emily Kemp, Colin, and Lee, went out to Blokhus today while the rest of us went out what we're calling the 'Hospital map' or 'the sprint map' in the middle of the city. The map is quite technical and I drew a roughly 3 km sprint on it which was a lot of fun.
When we got there we were talking about warm-ups. I asked Damian to lead us on a ten minute warm up loop which we all did together.
When we got there we were talking about warm-ups. I asked Damian to lead us on a ten minute warm up loop which we all did together.
Stretching warm up/down 9:06 [0]
Running warm up/down (drills) 2:55 [3]
shoes: Newbalance 758 blue
I ran a few accelerations and dynamic running drills as a final warm up for the sprint.
Orienteering (sprint) 23:11 [4] ****
shoes: Newbalance 758 blue
The sprint was super fun and very technical. I'm not very good at sprints and made several mistakes as well as getting caught in the construction. I just need a lot more practice with sprints to really learn how to read detailed sprint maps at a decent speed. I still managed to beat Damian though :) I have no idea what Graeme's time was because he didn't have a watch with him.
Technically we all would have gotten disqualified because we all ran down a flight of stairs that was marked as an uncrossable wall on the map :/ Oops.
Technically we all would have gotten disqualified because we all ran down a flight of stairs that was marked as an uncrossable wall on the map :/ Oops.
1 PM
Running warm up/down 25:05 [1]
shoes: Newbalance 758 blue
I ran the perimeter of the military base this afternoon as a short easy cool down type run since I never did anything after the sprint this morning. It felt good to go at an easy pace and shake out the legs.
Thursday Jul 1, 2010 #
2 PM
Orienteering (line-o) 41:33 [2] ****
shoes: Falcons
Now that the entire team is here we took the time to navigate the bus system to our best but farthest away training map: Vester Torup. We had to transfer buses in some town halfway there and we ended up waiting an hour forty for the bus. It ended up being quite late by the time we got off the bus in Vester Torup and walked the half hour to the start of our training exercises.
I drew a line-o on the 1:10000 map and suggested to the team that they run the 4.7 km course suggested on the 1:15000 map.
I started by running the line-o. There's a section close to the start that's nearly impossible to navigate decently because the woods are so thick and the visibility is so poor. The Kempster caught up to me at that point but I got away a little while later and didn't see here for the rest of the course. It was difficult but fun!
I drew a line-o on the 1:10000 map and suggested to the team that they run the 4.7 km course suggested on the 1:15000 map.
I started by running the line-o. There's a section close to the start that's nearly impossible to navigate decently because the woods are so thick and the visibility is so poor. The Kempster caught up to me at that point but I got away a little while later and didn't see here for the rest of the course. It was difficult but fun!
4 PM
Orienteering 18:05 [2] *****
shoes: Falcons
I ran a few controls on the 1:15000 map.
It's so detailed that you really have to stop to read any of the detail. The long this year will be tough!!
It's so detailed that you really have to stop to read any of the detail. The long this year will be tough!!
Running 8:00 [2]
shoes: Newbalance 758 Gray
We had to run part of the back from the map to catch the bus on time.
Wednesday Jun 30, 2010 #
10 AM
Running warm up/down (warm-up) 7:46 [1]
shoes: Newbalance 758 blue
Ran several loops of a paved track on the military base.
Stretching warm up/down 7:25 [0]
shoes: Newbalance 758 blue
After my warm-up loop.
Orienteering intervals (O-tervals) 20:57 [4] ***
shoes: Newbalance 758 blue
I drew three o-terval loops on the poor map of the barracks where we are staying. Emily, Damian, Graeme, and I ran them in the morning. Emily was the first out and ran them on her own while Graeme, Damian, and I ran them together. We rant he first two with interval starts and then ran the third as a mass start. I let Graeme get away from me about halfway through the loop but Damian made a mistake early and wasn't able to make up for it.
I think everyone enjoyed these despite the rough quality of the map and the construction in one section. Also only some of the controls had flags because we used some of the JWOC flags they had hung for training but added extra 'invisible' controls to make the intervals more interesting.
Good job to the team so far this week!
Times:
6:00
6:20
8:37
Note: Emily Kemp arrived at around 2:00 PM and the four of them ran on Hvorup (the map I ran with Alison on Monday) in the afternoon. Colin and Lee's flight out of Whitehorse was delayed 4.5 hours and the arrive around midnight.
I think everyone enjoyed these despite the rough quality of the map and the construction in one section. Also only some of the controls had flags because we used some of the JWOC flags they had hung for training but added extra 'invisible' controls to make the intervals more interesting.
Good job to the team so far this week!
Times:
6:00
6:20
8:37
Note: Emily Kemp arrived at around 2:00 PM and the four of them ran on Hvorup (the map I ran with Alison on Monday) in the afternoon. Colin and Lee's flight out of Whitehorse was delayed 4.5 hours and the arrive around midnight.
Running warm up/down (cool--down) 5:21 [1]
shoes: Newbalance 758 blue
Short cool down.
Tuesday Jun 29, 2010 #
1 PM
Orienteering (middle) 52:40 [1] ****
shoes: Falcons
Damian, Graeme, Emily, and took the bus out to one of the middle and long training maps, Blokhus today for a couple of training sessions. We started off with a middle type course with as many controls as was reasonable on 1:10000 to get into the terrain. It went fairly well for me but was super slow. The terrain is just so thick in some places. The sand dunes along the beach are also quite tricky. I found the trick is to navigate using saddles since the are easy to line up from depressions and you can hop through the saddles without having to do as much up and down as you otherwise would.
The best summary and take-away from this session is that EVERYTHING HURTS. The forest is super sharp spruce and similar trees. The grass in the dunes is really pointy and stabs you constantly. The list goes on.
The best summary and take-away from this session is that EVERYTHING HURTS. The forest is super sharp spruce and similar trees. The grass in the dunes is really pointy and stabs you constantly. The list goes on.
Stretching 6:40 [0]
I did a bit of stretching after that first session and before the next one.
2 PM
Orienteering (long legs) 49:35 [2] *****
shoes: Falcons
I had set a double loop of long legs for the guys as a second training session for the day. This was using the 1:15000 version of the same Blokhus map from the first session. It's super tricky to read at 1:15000 but the running is a lot easier for most of the long leg stuff because you can take trails on most of it and then only have to crawl for the last couple of hundred meters of every leg. I did all but one of the controls I had set on my loop and I only skipped that last one because we had to wait for a bus for 45 min on the way out so we were running out of time. It started to rain just as I was running in to the finish so maybe it's a good thing I skipped that control.