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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: mbo

In the 7 days ending Aug 22, 2010:

activity # timemileskm+m
  orienteering competition7 4:12:37 12.47 20.07 86071 /89c79%
  orienteering training2 1:30:00 3.8(23:42) 6.11(14:44) 6359 /12c75%
  trail running4 50:00 1.24 2.0
  swimming1 15:00
  Total13 6:47:37 17.51 28.18 149580 /101c79%
averages - sleep:7.2

» now

Sunday Aug 22, 2010 #

9 AM

trail running warm up/down 10:00 [2]
shoes: Ice Bugs

10 AM

orienteering competition race 51:53 [3] **** 3.4 km (15:16 / km) +50m 14:13 / km
ahr:127 max:182 spiked:6/10c slept:7.0 shoes: Ice Bugs

garmin got stopped at some point so actual distance unknown.
Carp Ridge COC Long Distance
Started off in the 'Barrens" (for the first three controls) ; a complex area with open flat rocky/mossy clearings, and trees in between. Difficult to relocate, unless you were next to distinctive open water. my plan was to go slow at the start, and be careful... I think I didn't trust my compass and got lead off to the right, on another rocky clearing. relocated when I hit a pond. So >9min to #1. Error = 5 minutes
#2 was ok, but I did go slowly.
#3: halfway there I realised I was reading the map to #2... Realised I was close to the road so relocated off the marsh at the road. error = 3 minutes
#4 On to the road, cut in at the semi open and spiked it (finally!)
#5 Back to the road, met a runner who wondered what we were doing, so I briefly told him. Lost my distance along the road and did a 'tour' too soon. Back out and along to the semi open with white hill. Then no problem. error = 2 mins
#6 A short leg which i navigated through the white forest. Should have gone faster
#7 Hesitated whether to go up to the more open forest or down to the marsh. Ended up at the marsh and ran along the edge. there's another smaller beaver dam which I checked out - and saw the real one and control from halfway along it. error = 1 min
#8 Followed a path to a distinct bend then over the hill and down to the control. Again spiked it, but was slow
#9 Another short leg - crossed the marsh, up over the hill and saw a building on an open small hill. Thought I must have screwed up and be over near the buildings. wandered around and finally came back to try and relocate on the hill - and found my control. The building was shown on the map, but was so narrow that I read it as a boulder, so was expecting 2 boulders on the hill. However, I should have checked it out at first as i was pretty happy with my map contact.. Probably lost at least 3 minutes
#10 straight to the path and along to the control
Finish: long run in - hadn't checked my map so was surprised how long it was (46s)
So, although I won, I probably had at least 10 minutes of mistakes. Sandy was second (54:27) and she walked most of it! Marg E was leading for most of the race but she lost even more time than I did at #9 (10:40). Interestingly, Winsplits gives me a time of 41minutes without mistakes which is pretty close to my estimate!
As was common for a lot of courses, a lot of mistakes were being made. I took a long time to get into the map - very different terrain form anything i have ever experienced! I would love to go back - if I hadn't been flying out that afternoon, i would have liked to go out to pick up controls.
We didn't have any route choices where 'forbidden features' played a part, but going to #7, there was an option to cross early and take a path to the control. but the marsh had a black line, so that made the crossing illegal. i didn't even see it as an option, and the black line wasn't very obvious, but a couple of competitors Dq'd themselves - even though they were slower on that leg than I was, so they didn't gain a significant advantage.

Saturday Aug 21, 2010 #

9 AM

trail running warm up/down 10:00 [2]
shoes: Brooks

10 AM

orienteering competition race 16:44 [5] *** 2.93 km (5:43 / km)
ahr:166 max:182 spiked:17/17c slept:7.0 shoes: Brooks

ran in W35. Course was 2.3k. COC WRE sprint at NRC
Not as technical as Carleton but still fun. Just had to try and push hard the whole way! A few hesitations but no wobbles. Legs were tired to the first two controls and then the last two.
Won W35, and would have been 8th in W21E, 3rd in W17-20. W21E winner was 13:xx
Looking at the splits, I would have tied with Cheryl Smith (3rd) if errors were removed. She had trouble with the controls that were slightly tricky (8, 12 and 15) Hopefully she'll post on Route Gadget. Both the 2nd and 3rd had faster running speed than me. but maybe I have more experience in sprints? especially the GVOC sprint camp!

Friday Aug 20, 2010 #

1 PM

orienteering competition race 21:41 [4] *** 2.39 km (9:04 / km)
ahr:144 max:184 spiked:6/8c slept:7.0 shoes: Jalas

2.1k course middle distance COCs
Lot of trail running early in the course so I could pick up speed. Interesting area. After the water control, to #7 was the only technical leg. Took it fairly slowly, reading the map and using the longish marsh. Was a bit off leaving that control but could easily relocate in the power line.

trail running warm up/down 10:00 [2]
shoes: Jalas

Thursday Aug 19, 2010 #

2 PM

orienteering competition race 21:50 [3] *** 2.29 km (9:32 / km) +114m 7:38 / km
ahr:149 max:169 spiked:11/13c slept:8.5 shoes: Jalas

mass start in relay - my favourite (not!) At the Nakkertok XC Ski area so lots of trails but also some interesting woods. However, my legs were pretty leaden after yesterday so slow times. But we did manage 4th in the biggest class (6-12 points) Our team was me (5pts), Tori (3pts) and Adrian (3pts)
Another big downpour in which some of the third leg runners were caught.
It was lovely to sleep in this morning, followed by a leisurely breakfast!

Wednesday Aug 18, 2010 #

12 PM

orienteering competition race 10:12 [5] *** 1.5 km (6:48 / km) +53m 5:47 / km
ahr:163 max:178 spiked:13/14c slept:7.5 shoes: Brooks

prologue for the Chase Sprint at Carleton University. Course 3. Ran through a semi open area on the way to #1 - thigh high nettles, grass etc... why didn't I go around the path? At #9, tried to go to the wrong side of the uncrossable wall - like everyone else that I have talked to... But pretty clean apart from those wobbles. In third place, 11 sec behind Tori!
Didn't feel my back while running, but still on the ibuprofen.

orienteering competition warm up/down 10:00 [2]
shoes: Brooks

2 PM

orienteering competition race 16:45 [5] *** 2.96 km (5:40 / km) +170m 4:24 / km
ahr:168 max:179 spiked:11/14c shoes: Brooks

the chase! Daria Beatty from the Yukon started first, then Tori and then me, 11 sec behind Tori. Kept her in my sights for the first 8 controls, then we took different routes on a long leg. My legs were definitely tiring. However, no one passed me so I hung on to 3rd place.
A couple of wobbles, not reading the fences correctly. Two were shown as the thickness of crossable, but with double hatches. One was crossed by some of the guys. Exciting finish in the men's race.

orienteering competition warm up/down 5:00 [2]

Tuesday Aug 17, 2010 #

orienteering training 30:00 [3] *** 3.27 km (9:10 / km) +185m 7:09 / km
ahr:141 max:158 spiked:9/12c shoes: Jalas

'sprint' close to the model map. A lot of very tall grass. I ran the course first and then the juniors. Made a horrendous mistake on the shortest leg - had to re-locate twice...
10 AM

orienteering training 1:00:00 [1] *** 2.84 km (21:08 / km) +450m 11:47 / km
ahr:85 max:137 shoes: Jalas

contour only map with two of the juniors
4 PM

swimming 15:00 [1]

total time in the pool was around an hour but i probably only swam for about 15 minutes

Monday Aug 16, 2010 #

9 AM

trail running warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: Jalas

up and down the trail twice - went back to look for a junior's compass!
10 AM

orienteering competition race 1:38:32 [3] *** 4.6 km (21:25 / km) +473m 14:09 / km
ahr:139 max:165 spiked:7/13c slept:6.0 shoes: Jalas

the classic on Camp Fortune South - a 20 year old map
After 18 minutes running mostly on a trail I was back at the start to relocate.. then tried a different trail but my split to the first control was 30:57! Meghan walked it in 5 minutes!
After that not too bad but not great. My back is still bugging me

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