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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Canadian

In the 7 days ending Feb 13, 2016:

activity # timemileskm+m
  Running6 2:54:14 19.03(9:09) 30.63(5:41) 364
  Orienteering3 1:16:09 8.61(8:51) 13.86(5:30) 227
  Deep water running1 40:18
  Conditioning - core1 23:35
  Total7 5:14:16 27.64 44.49 591

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Saturday Feb 13, 2016 #

10 AM

Running warm up/down 7:22 [1] 1.11 km (6:37 / km) +4m 6:30 / km

Planned to go easy but not a jog on the first 'race' today but warming seemed to be the thing to do so....

Orienteering race 16:09 [2] 3.24 km (4:59 / km) +14m 4:53 / km

Easy park course so not much to say. Took it at a comfortable pace and was reading ahead and looking up.

Running warm up/down 8:39 [1] 1.28 km (6:45 / km)

Orienteering 5:42 [1] 0.85 km (6:43 / km) +2m 6:40 / km

One loop of Brent's extra control training. Had a little niggle in my right achilles so stopped after just the one. Lots of Sprint Camp still to come.
1 PM

Running warm up/down 5:22 [1] 0.79 km (6:46 / km) +89m 4:20 / km
shoes: Saucony Peregrins

Orienteering race 15:52 [4] 3.51 km (4:31 / km) +91m 4:00 / km
shoes: Saucony Peregrins

Tricky 1-man relay at Totem Park.

I wanted to actually race this one so after a bit of warm-up run I lined up with everyone for the instructions in the rain.

Big problem out of the first hub control / start triangle. Naturally I took off with everyone else to the start control on a large knoll in the middle of an otherwise featureless square of forest. I then left there in the wrong direction because other people were going that way. Lost probably 8 seconds or so on what became a poor route choice (that was better than correcting back to the right route choice). Made a similar but much smaller error on the second loop but by the third and fourth loops I had figured it out and was look at the 1st control of the next loop well in advance and figuring out how I needed to leave the hub.

Frustrating because I was putting serious effort last year into figuring out my starting routing and nailing the first leg but it all left in the exciting of the first real race of the season for me and a mass start at that!

Orienteering 11:44 [1] 1.68 km (6:59 / km) +51m 6:03 / km

Tricky sprint line-o with tons of 180 degree turning around and lots of bends. had to stay really focused all the time and my eyes started to go slightly fuzzy by the end.
4 PM

Running warm up/down 9:06 [1] 0.31 km (29:39 / km)
shoes: Saucony Peregrins

Friday Feb 12, 2016 #

3 PM

Orienteering 10:59 [1] 2.02 km (5:26 / km) +3m 5:24 / km
shoes: Saucony Peregrins

First little sprint camp training in two parts:

1. you can't cross any of the additional pink lines - nothing too tricky here but a couple of left right options where you had to find the gaps in the lines to figure out where you could get though.

2. you can't go into any of the maze of whited out areas. This was trickier and I generally just chose the simpler route. Wasn't super focused on the last couple of controls. I wasn't focusing on focusing though and was just treating it as a warmup for the weekend.

Running 4:37 [1] 0.68 km (6:48 / km) +20m 5:56 / km
shoes: Saucony Peregrins

A little 'warm-up' as it were prior to the first race.

Orienteering 15:43 [2] 2.55 km (6:10 / km) +66m 5:27 / km
shoes: Saucony Peregrins

Sprint camp is a long weekend and I wasn't sure how I would hold out physically so the plan was to take it easy physically but really focus on two process goals:
1. really visualize every decision point.
2. I can't remember now.... oops! Look up as far as I can see?

The decision point visualization itself went fairly well (it could be better though) but I made a few small mistakes in other areas which precluded the visualizing the decision points.

Surprisingly tricky area!

Thursday Feb 11, 2016 #

6 PM

Running 50:36 [3] 8.12 km (6:14 / km) +40m 6:05 / km

Running 3:17 [3] 0.53 km (6:12 / km)

Tuesday Feb 9, 2016 #

7 PM

Deep water running 40:18 [1]

Choas in the pool this evening. So many swimming lessons!

Conditioning - core 23:35 [1]

2x10 press-ups (hold for 15s); 10,15 hip abductors; 12,15 situps; 2x10 each side raises (can't come up with name for them) with 8lb barbell; 2x10 hanging leg lift; weight transfer exercises and 5,10 single leg squats each side; 2x10 each side single leg v-ups.

Sunday Feb 7, 2016 #

12 PM

Running 1:25:15 [3] 17.81 km (4:47 / km) +211m 4:31 / km

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