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Training Log Archive: D-MAN

In the 7 days ending Oct 13, 2014:

activity # timemileskm+m
  Orienteering5 4:47:07 23.51(12:13) 37.83(7:35) 540
  Flexibility5 3:30:00
  Running4 55:00 6.21(8:52) 9.99(5:30) 90
  Walking1 30:00 1.24(24:08) 2.0(15:00)
  Total7 9:42:07 30.96 49.82 630
  [1-5]7 6:12:07

» now

Monday Oct 13, 2014 #

Running warm up/down 10:00 [2] 1.91 km (5:14 / km) +20m 4:59 / km
shoes: Asics GEL-Speed Star 5 2014

AM Warm up run.

Orienteering race 14:55 [5] 4.1 km (3:38 / km) +25m 3:32 / km
shoes: Inov-8 X-Talon 190

AM NAOC Sprint in Arnprior at 1:4000. My final chance to win a NAOC race was in the sprint which had been a goal of mine for a few years. I new the course was going to be very fast with a more tricky section in the first part, a middle section where you would have to run like a maniac and a chaotic last section with a lot of controls. I started out well and under control until I almost overlooked a route choice to number six. Luckily I saved it in time and minimized the mistake to around 5ish seconds but it could have been much worse. I think I also lost a few seconds on the run to number ten because I was trying to get a real good look at the final section because I can remember when I looked ahead to the end, I thought to myself "dam that's a mess of controls, I can't mess anything up there or any chance at winning will be gone". I managed to get through the last eight controls very well and I think that is the reason why I ended up winning the GOLD! Placing first overall added to the significance of being the NAOC sprint champ and the meaning of the gold medal. All the hard work finally payed off. What a feeling!

Being the top Canadian and winning the NAOC sprint has qualified me to run in the 2015 WOC Sprint in Scotland as per the Canadian Selection Criteria. Time to start preparing! I will get another chance to qualify to run the middle or long next summer in the Canadian Team Trials since both of the Regional WOC spots were won by Canadians at NAOC.

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)

PM Short little warm up run for the Relay.

Orienteering race 13:33 [5] 3.0 km (4:31 / km) +45m 4:12 / km
shoes: Inov-8 X-Talon 190

PM NAOC Relay at Gilles Grove - Robert Simpson Park at 1:5000. After about one hour of rest the sprint relay started, so there was not much time to recover from the sprint. I ran second and had a great race again. The course was three quarters in the forest which added an extra challenge. The forest was quite open which didn't slow the running speed down too much. I ended up having the fasted time out of everyone.

Sunday Oct 12, 2014 #

Running warm up/down 15:00 [2] 2.56 km (5:52 / km) +30m 5:32 / km
shoes: Inov-8 OROC 280 #2

AM Warm up run and on the warm up map.

Orienteering race 1:36:16 [5] 12.1 km (7:57 / km) +150m 7:29 / km
shoes: Inov-8 OROC 280 #2

PM NAOC Long at Carp Ridge and Hidden Meadow at 1:15000. Better race technically than the middle but I still made some stupid mistakes. The course was pretty technical like the middle distance, so you had to be focused all the time and when I lost focus or second guessed myself it usually led to a mistake. I managed to win the bronze medal.

Flexibility 30:00 [0]

PM Stretch.

Saturday Oct 11, 2014 #

Running warm up/down 15:00 [2] 2.38 km (6:18 / km) +30m 5:56 / km
shoes: Inov-8 OROC 280 #2

AM Warm up run for the Middle and running on the model map.

Orienteering race 39:20 [5] 4.9 km (8:02 / km) +90m 7:21 / km
shoes: Inov-8 OROC 280 #2

AM/PM NAOC Middle at Carp Ridge North at 1:10000. The middle distance did not go quite the way I had hoped. I was sloppy with my orienteering, rushing things and not fully trusting my compass, instead thinking I new better. I made several mistakes. I was the 8th North American. After a frustrating middle distance I realized all I had to do was have a clean, steady race to do well.

Flexibility 30:00 [0]

PM Stretch.

Friday Oct 10, 2014 #

Orienteering 38:03 [2] 4.63 km (8:13 / km) +100m 7:25 / km
ahr:141 max:167 shoes: Inov-8 OROC 280 2014

AM/PM Model map at the Carp Eco-wellness Centre at 1:10000. Good prep for tomorrow. Compass, compass, compass, hills, look up=success. Looking forward to the middle tomorrow. Cool day around 13C.

Orienteering warm up/down 30:00 [1] 2.0 km (15:00 / km)

PM Went walking on part of the model map just to look at a few things.


Flexibility 30:00 [0]

PM Stretch.

Thursday Oct 9, 2014 #

Orienteering 55:00 [2] 7.1 km (7:45 / km) +130m 7:06 / km
ahr:138 max:163 shoes: Inov-8 OROC 280 2014

PM Middle training at March Highlands at 1:10000. Nice map, did one little extra loop, the trails are a little iffy in parts. Took it pretty easy running. My knee was fine for the first half and then started to hurt a tiny bit. Cool day around 9C and off and on rain which made it pretty cold.

Wednesday Oct 8, 2014 #

Running 10:00 [2] 2.34 km (4:16 / km) +10m 4:11 / km
ahr:148 max:172 shoes: Asics GEL-Speed Star 5 2014

PM Run in Cornwall from Carolines. Just a quick run to loosen up the legs. Cool evening around 13C. My knee felt good but was too short to really tell.

Flexibility 1:00:00 [0]

AM/PM Stretch.

Tuesday Oct 7, 2014 #

Walking 30:00 [1] 2.0 km (15:00 / km)
shoes: Nike Air Pegasus 29 2014

PM Walk in Cornwall from Carolines.

Flexibility 1:00:00 [0]

PM Stretch.

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