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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Canadian

In the 7 days ending Apr 30, 2011:

activity # timemileskm+m
  Orienteering4 2:59:49 12.36(14:33) 19.9(9:02) 343
  Running5 2:35:00 10.89(14:14) 17.52(8:51) 116
  Total7 5:34:49 23.25(14:24) 37.42(8:57) 459
  [1-5]7 5:24:00

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SuMoTuWeThFrSa

Saturday Apr 30, 2011 #

Event: West Point A-meet
 
9 AM

Running warm up/down 9:52 intensity: (2 @0) + (13 @1) + (1:52 @2) + (7:33 @3) + (12 @4) 1.5 km (6:35 / km) +60m 5:29 / km
ahr:155 max:170 shoes: Inov-8 Orocs

Warm up to the West Point Middle. Long route up hill - everything felt ok.

Orienteering race (Middle) 57:23 intensity: (4 @0) + (1 @1) + (4:31 @2) + (24:39 @3) + (28:08 @4) **** 5.79 km (9:55 / km) +211m 8:23 / km
ahr:167 max:185 shoes: Inov-8 Orocs

West Point middle race. I am so out of shape! Partly because I am so out of shape I couldn't properly get into this race. The thick scraggly blueberries sapping energy and slowing everything down didn't help of course.

COMPASS, COMPASS, COMPASS! I've been getting better about using my compass more but as my gps track shows it's not good enough yet! The first control at least I was able to correct quickly and then had no problem finding the control but the 6th leg was hideous and lost me probably 4 minutes.

In general I'm not pleased with this race. Too slow, stopped short too many times to try and match the terrain to the map (it doesn't help that some things were inconsistently mapped), and generally lacked confidence in my orienteering... and had issues with my compass...

map



12 PM

Note

stretching - 15ish minutes
1 PM

Running warm up/down 9:42 intensity: (1:36 @1) + (1:44 @2) + (6:22 @3) 0.96 km (10:03 / km) +30m 8:42 / km
ahr:142 max:164 shoes: Newbalance 758 blue

Warm up for the sprint. After this morning's race I really wasn't ready for another race. I opted for the running shoes, orienteering socks, and shorts on the theory that it was a sprint. It was a thick forest sprint though...
Did a bunch of running around and a bit of stretching as my warm-up. Not what I would consider enough if I was going to be racing hard and well.

Orienteering race (Sprint) 27:10 intensity: (7 @1) + (1:32 @2) + (4:48 @3) + (20:43 @4) **** 2.91 km (9:19 / km) +67m 8:22 / km
ahr:172 max:185 shoes: Newbalance 758 blue

Embarrassing. I was just not in race mode for this and then couldn't get into any sort of orienteering mode whatever. Overshot controls, took poor route choices to avoid straight routes through the woods that were energy draining but faster, and was generally slow. grr.

map


Middle Blue - Splits

Sprint R/B - Splits

Friday Apr 29, 2011 #

10 AM

Note

Appointment with Sean the pedorthist to ask a bunch of questions. Got a free upgrade to the heel lift for my inov-8s since the old one kept slipping around and I've scheduled another appointment to see him for a gait analysis. We'll see what comes of that!

And travel afternoon to West Point.

Wednesday Apr 27, 2011 #

12 PM

Running 45:32 intensity: (28 @0) + (22:40 @1) + (21:47 @2) + (37 @3) 4.93 km (9:15 / km) +1m 9:14 / km
ahr:129 max:152 shoes: Newbalance 758 Gray

Picking up controls from yesterday's training event. Half of this was walking as a wrapped up the flags or up hills. I'm feeling the amount of running I've done in the past week and a half.

On another note, I'm impressed with how many people were out training yesterday in the pouring rain. And everyone seemed to really enjoy it despite getting soaking wet!
I've put the long course up on the hpp doma for those that want to see it. The flags are down but I'm happy to send anyone a copy of the course if they want to come and run it.

Tuesday Apr 26, 2011 #

8 AM

Note

Went in for a athletic therapy session with Brian again today. He was pleased with how my hips were and I had him look at my left knee which has generally been tight and sore. It turns out my back is super tight and that I need to be stretching my hips mostly to keep my knees in shape.

Good to know.
3 PM

Running 43:47 intensity: (6:13 @0) + (23:10 @1) + (14:24 @2) 3.98 km (11:00 / km) +3m 10:57 / km
ahr:122 max:240 shoes: Newbalance 758 blue

Setting out flags for today's TACO.
5 PM

Note

stretching - 20 min

Monday Apr 25, 2011 #

10 AM

Running warm up/down (Recovery) 46:07 intensity: (3:32 @0) + (22:40 @1) + (19:37 @2) + (18 @3) 6.15 km (7:30 / km) +22m 7:22 / km
ahr:125 max:156 shoes: Newbalance 758 blue

11 AM

Note

stretching - 26 min @ 11:45

Sunday Apr 24, 2011 #

Event: OOC Meech Valley P15
 
10 AM

Orienteering 34:42 intensity: (18 @0) + (1:13 @1) + (1:37 @2) + (17:41 @3) + (13:53 @4) **** 4.65 km (7:27 / km) +33m 7:12 / km
ahr:165 max:182 shoes: Inov-8 Orocs

Today consisted of 2 middle type courses at Rocky Ridge. This first course was ok for me. Not amazing but not bad either. I kept it fairly slow to take in the detail and kept my head up to see control features and attackpoints. Pleased with how I did on everything except for the first control. Even AdventureGirl! beat me on that one ;) Well done Emma!

map

1 PM

Orienteering 1:00:34 intensity: (12 @0) + (3:29 @1) + (15:03 @2) + (38:04 @3) + (3:46 @4) **** 6.54 km (9:16 / km) +32m 9:03 / km
ahr:154 max:179 shoes: Inov-8 Orocs

The second course was a bit longer and was a chase start based on the rest of the weekend. I started out of the chase and the others that I started with quickly left me behind. I had nothing left by about half way through the course. Two real issues here on legs 7 and 14. Looking at my compass more often would have helped in both these cases.

map


Course 1 - Splits

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