Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FunRun

In the 7 days ending May 19, 2012:

activity	#	time	miles		km		+m
Trail/Off-road Running	5	3:18:33	15.91	(12:29)	25.6	(7:45)	276
Track Running	1	53:09	5.9	(9:00)	9.5	(5:36)
Road/City Trail Running	3	36:04	4.91	(7:21)	7.9	(4:34)	43
Total	8	4:47:46	26.72	(10:46)	43.0	(6:42)	319

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Saturday May 19, 2012 #

Event: Ottawa O-Fest 2012

10 AM

Trail/Off-road Running warm up/down 10:00 [3] 1.7 km (5:53 / km)
shoes: Asics Gel Cumulus 12 (White/Bl

Warmup and run to start.

11 AM

Trail/Off-road Running race (orienteering) 1:04:10 [3] 4.7 km (13:39 / km) +70m 12:42 / km
shoes: Asics Gel Cumulus 12 (White/Bl

Ottawa O-Fest Middle. 5th in m35. Felt strong and was swift across the rocky trails or wooded terrain. Navigation was pretty good (found controls easily, ran out of the right away). A few overshot or off to the side but read the terrain and corrected most pretty quickly). Then on the longest leg
made a wrong turn onto a twisty side loop and then later had trouble finding the contol; all of that was a 10 minute mistake costing me 3rd place.
Map
Splits

(Will map string my actual distance later)

12 PM

Trail/Off-road Running warm up/down 24:00 [3] 3.4 km (7:04 / km)
shoes: Asics Gel Cumulus 12 (White/Bl

Out and back to start to get gear left there.

4 PM

Road/City Trail Running warm up/down 10 [3] 2.0 km (5 / km)
shoes: New Balance 1062 (light blue)

I don't know the numbers right now... warmup run

5 PM

Road/City Trail Running race (Orienteering) 19:57 [3] 2.5 km (7:59 / km)
shoes: New Balance 1062 (light blue)

Ottawa O-Fest Sprint. 4th when I was 1st right near the end, lol. I think I ran pretty solidly... just flew around the course and knew my exit heading into all controls. Had best/top splits on most. A couple less than ideal routes when I didn't realize the control was on a different level. Very few pauses and reasonably focused... that was until the last few controls where two subsequent errors cost me my 30ish lead and bumped me 30sec back from the leader in 4th....ugh. Big lesson... buy an arm band for the control descriptions. Done :-)

C • Good racing today! 8

7 PM

Note

Nice post race dinner with Nick, Val and/at Mike and Laura's. Mike playing strong for the win in the Settlers bought! :-)

M35+ - Splits

Sprint M35+ - Splits

Friday May 18, 2012 #

Note
(rest day)

Rest and travel day.

Thursday May 17, 2012 #

Note
(rest day)

rest day by default :-)

Wednesday May 16, 2012 #

7 PM

Road/City Trail Running warm up/down 15:57 [3] 3.4 km (4:41 / km) +43m 4:25 / km
shoes: Asics Gel Cumulus 12 (White/Bl

Track Running intervals 45:09 9.0 km (5:01 / km)
shoes: Asics Gel Cumulus 12 (White/Bl

H&P Track Workout: 15x 400m w/ 200m recovery

1:32.8 1:24.6 1:22.7 1:25.9 1:26.2
1:24.3 1:25.9 1:25.3 1:25.9 1:24.1
1:20.3 1:20.3 1:19.8 1:21.5 1:21.7

In the last 5 I really focused on pushing the hips forward to create the lean from the lower body and push the stride under me... seemed to make a difference in the feel and cadence of the stride which showed in a 5 second boost in the pace (that or the wind died down suddenly, lol :-) ) [More tired after the later sets relatively speaking, hitting muscles differently]

Still not feeling uber energized in track, but doing 4x4's the day before certainly didn't help :-)

Track Running (Drills) 8:00 [3] 0.5 km (16:00 / km)
shoes: Asics Gel Cumulus 12 (White/Bl

Walking lunges, held at top for balance/strength for 50 meters, run out 50 meters to recover. Repeat until 8 minutes.

Tuesday May 15, 2012 #

Note

Inspiration for those speed workouts!

http://www.youtube.com/watch?v=fVeYY6qu1GQ&fea...

Need to go faster! Need to work harder! Keep driving, keep driving to the finish!

5 PM

Trail/Off-road Running intervals 40:23 7.5 km (5:23 / km) +116m 5:00 / km
shoes: Asics Gel Cumulus 12 (White/Bl

Warmup, then 4x 4min+2ish min recovery (with Nick, Pathetic, Hammer, and Alin)

[Not up to checking distances on the map, so just scaled Nicks Mileage back by the factor of how long I ran ~ good enough]

Trail/Off-road Running (ARK) 30:00 [2] 3.3 km (9:05 / km) +90m 8:00 / km
shoes: Asics Gel Cumulus 12 (White/Bl

ARK Kids Mud Run loops and flag pickup

Monday May 14, 2012 #

Note
(rest day)

Sunday May 13, 2012 #

Event: Lac Beauchamp: Ottawa Spring Series 5

3 AM

Trail/Off-road Running 30:00 [3] 5.0 km (6:00 / km)
shoes: Asics Gel Cumulus 12 (White/Bl

Nice afternoon run with Bash and Bent (and Bazingadog and Bullet Dog) to film our running strides (and socialize a bit after)

First lesson was riding the 'Bent bike... not just a different style of bike, but different clips and shifters, lol. Pretty successful though, other than making Bent run too way fast or slow as I tried to figure it out, lol.

Stride seems pretty good, generally not overstriding, and kicking back more than I thought I was, back is tall. Biggest issue appears to be my torso leaning slightly to the right and my left elbow flailed out a bit. Being my map hand, perhaps I've developed some bad habits. Either way it's throwing off my alignment/balance. [Might explain my tired right quad more so than my injured toe]

C • Thanks 5

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