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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Canadian

In the 7 days ending May 8, 2011:

activity # timemileskm+m
  Orienteering3 4:33:50 14.22(19:15) 22.89(11:58) 1039
  Running2 1:02:06 5.6(11:06) 9.01(6:54) 17
  Total4 5:35:56 19.82(16:57) 31.9(10:32) 1056
  [1-5]4 5:03:41

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MoTuWeThFrSaSu

Sunday May 8, 2011 #

7 AM

Note

stretching - 20 min
10 AM

Running warm up/down 12:59 intensity: (17 @0) + (34 @1) + (8:47 @2) + (3:21 @3) 2.3 km (5:38 / km) +7m 5:33 / km
ahr:145 max:159 shoes: Newbalance 758 Gray

Warm up before the prologue

Orienteering 15:42 intensity: (4 @1) + (7 @2) + (2:48 @3) + (12:43 @4) *** 2.11 km (7:26 / km) +8m 7:17 / km
ahr:175 max:187

The Prologue - the course was only 1.5 ish km and I should have been around 10.5 min.

So many things contributed to this going so wrong. Brian had gotten back before I left with a time of 10 and a half minutes and challenged me to get under 10 min. So I went off borderline too fast - the first two controls were fine but then I relied too heavily on my compass to 3 and didn't slow down in the control circle... At this point Alex (Teutsch) was catching me because Robbie let him start roughly 10 seconds behind me. This of course threw me off even more and I lost 2 or 3 minutes which then made it that much harder to focus for the rest. 4 was ok because the boulder was quite visible but I was way off on my compass bearing to 5 and ended up in a parallel set of marshes and lost another couple of minutes...

I've noticed that when I treat courses as races I far too often make mistakes because I think speed is more (too) important. I really need to figure out how to deal with that.

Orienteering race 45:19 intensity: (2 @0) + (7 @1) + (27 @2) + (11:34 @3) + (33:09 @4) *** 6.48 km (6:59 / km) +46m 6:45 / km
ahr:172 max:185 shoes: Inov-8 Orocs

This was the chase portion. I made a bunch of errors/ sloppy orienteering in the first several controls because I still hadn't recovered mentally from my disaster earlier in the morning. I cleaned up my act around control 5 as I got out of the North-western section of the map into the flatter faster stuff. Then I had a pretty clean good race.

Could have been better though...

Running warm up/down (Control pick-up) 5:00 [2] 0.5 km (10:00 / km)
shoes: Inov-8 Orocs

Picking up a few controls after the race

Saturday May 7, 2011 #

7 AM

Note

stretching - 21 min
4 PM

Running 44:07 intensity: (3 @0) + (2:14 @1) + (19:33 @2) + (22:08 @3) + (9 @4) 6.2 km (7:07 / km) +10m 7:03 / km
ahr:149 max:172 shoes: Newbalance 758 blue

Ran a bunch of the trails around Mud Lake with Alex to add to the basemap for a sprint map I'm creating of the area to attach to Britannia. Some of the woods in there are really nice - others are pretty gross but there are a lot of trails everywhere.

Friday May 6, 2011 #

8 AM

Note

stretching - 17 min

Thursday May 5, 2011 #

7 AM

Note

stretching - 19 min
11 PM

Note

stretching - 20 min

Tuesday May 3, 2011 #

9 AM

Orienteering 47:36 intensity: (19:59 @0) + (20:41 @1) + (6:56 @2) ***** 2.14 km (22:15 / km) +153m 16:23 / km
ahr:109 max:144 shoes: Inov-8 Orocs

Hanging half the controls for a control picking session I designed near Pine Swamp on the Surebridge map. The most technical (and slow) orienteering I've ever done! Those cliffs and boulders are insane!

Orienteering 1:02:57 intensity: (59 @0) + (26:05 @1) + (27:20 @2) + (8:33 @3) 4.64 km (13:35 / km) +345m 9:54 / km
ahr:133 max:169 shoes: Inov-8 Orocs

Running most of the control picking exercise I designed. I skipped some of the controls that I had hung in the cliffs since they were simply no fun at all. The sections of downhill orienteering were fabulous and it was very easy to overshoot controls. I was feeling it in the legs though after an intense 4 days of orienteering.
10 AM

Note

stretching - 10 min

Monday May 2, 2011 #

12 PM

Orienteering 1:42:16 intensity: (10:55 @0) + (28:29 @1) + (36:08 @2) + (26:10 @3) + (34 @4) ***** 7.52 km (13:36 / km) +487m 10:16 / km
ahr:133 max:171 shoes: Inov-8 Orocs

First day of training in Harriman with Eric. Eric set a good technical challenge and we each hung half and then met and ran the course together. Map will be posted soon (once Eric sends them to me ;) ). The time includes the control hanging and running.

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