Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 7 days ending Oct 26, 2017:

	activity	#	time	miles		km		+m
	Running	6	5:16:19	34.5	(9:10)	55.52	(5:42)	822
	Forest Orienteering	2	1:32:00	6.19	(14:52)	9.96	(9:14)	301
	Stretching	1	20:00
	Biking	2	20:00
	Sprint Orienteering	1	19:15	2.44	(7:52)	3.93	(4:54)	22
	Total	7	7:47:34	43.13		69.41		1145
	[1-5]	7	6:28:35
averages - sleep:9.7

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Thursday Oct 26, 2017 #

Note

Mapping for my event on Saturday!!!

C • Looks interesting 2

5 PM

Running warm up/down (Canmore Park) 10:13 1.1 km (9:19 / km)
ahr:109 max:149

Running (Canmore Park) 18:01 3.99 km (4:31 / km) +48m 4:15 / km
ahr:155 max:176

.
Tried some L-loops, they went pretty badly. Like I felt fine, but I couldn't run fast at all. Tapering for the race on Saturday!!!! :O

3:40
4:22
5:00
.

Wednesday Oct 25, 2017 #

7 PM

Running 48:35 7.24 km (6:43 / km) +165m 6:01 / km
ahr:62 max:145

Running to the map, against a big headwind.

Forest Orienteering (Nose Hill Top) 34:13 **** 3.77 km (9:05 / km) +106m 7:58 / km
ahr:58 max:98

Little course that I made and ran at night. Pretty technical, really tried focusing on the map reading and having good techniuque rather than running fast. Had to slow down to make sure I was in the right spot because there was no flagging or anything.

Lots of little mistakes, but nothing too big. Some stopping due to the amibguity.

Mistakes:
3 - 4s going right around the lake (left might have been faster)
5 - 20s really slow entry, should have leaned on compass more
6 - 10s could have been a straighter line
7 - 30s cut through green, forgot how bad it is
8 - 10s attacked from a wrong place, and some hesitation

Compared to pearce estates this was alot harder technically. Also map was at like 1:15,000 so everything was puny.

Running 47:09 9.17 km (5:08 / km) +58m 4:59 / km
ahr:61 max:103

Coming back from the map, with the wind to my back, so it was a lot easier :) .

Tuesday Oct 24, 2017 #

Note
slept:4.0

Yesterday bot busy with school again... Today though I finished planning the course for North Glenmore Park. Gonna be lit! Might be some artificial fences.....?

4 PM

Running warm up/down 10:42 1.18 km (9:05 / km) +1m 9:02 / km
ahr:136 max:157

warmen up'

Running hills (Canmore Park) 57:44 10.9 km (5:18 / km) +263m 4:44 / km
ahr:145 max:183

.
12x M loop (850m), went out too fast, but sped up the last few.
.
3:16
3:07
3:10
3:04
3:25
3:36
3:45
3:37
3:42
3:34
3:20
3:04
.

Running 54:39 9.12 km (6:00 / km) +162m 5:30 / km
ahr:130 max:161

Ran up to Nose Hill to see the sunset, pretty nice. Could feel my left calf muscle at the start and it was pretty tight by the end.

Sunday Oct 22, 2017 #

Note
slept:7.0 (rest day)

Got really busy with school and missed my PM run.

10 AM

Biking 10:00 [1]
slept:9.0

To the train.

11 AM

Sprint Orienteering race (Pearce Estates) 19:15 3.93 km (4:54 / km) +22m 4:45 / km
ahr:164 max:187

Too many mistakes, didn't warm up and wasn't fully mentally prepared. Taking transite there was a hassle and I was- that's right you guessed it. Late. Again. With 20 min before pickup, I ran it in 20min.

ALllsso Damian ran it in 14:55 wth???? haha I have 4 mins I can improve on, and I literally only made 20s of mistakes. So its all in the legs. (But I felt like I was going at a decent pace, like I wasn't kicking between every control, but I was going relatively fast)

Mistakes:
4 - 5s (confusing fencing)
6 - 10s (misread the paths, need to be more focused and compass)
16 - 3s (small zigzag, Compassss)
27 - 4s (overshot, rockwall hard to see in the tall grass)

I guess on the bright side theres less mistakes than last time.

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)

Picking up some controls.

Biking 10:00 [1]

Biking home, and I was biking with only my left hand on the bike, and my other was behind my back because I was holding a good copy of the map, and didn't want to bend it. Then I was approaching an intersection at a decent speed, and braked with just my left, and due to some laws of physics that I miscalculated, the impulse was distributed unevenly, and my front wheel turned, jammed and I flew over the handle bars wiping out for the first time in forever. Got a bit bruised up, and just grateful I didn't hit my head. Map died by the way. Moral of the story: wear helmets kids.

C • Map 6

Saturday Oct 21, 2017 #

Note
(rest day)

Was gonna go running today, but two words:
Math, Priorities
Haha jk, but I had like no time today. 8hours of a design project, 4 hours of teaching mapping, and 4 of math HW. that's like the whole day. (I also decided against a 1AM run again, I have a race tomorrow)

On a different note, number wise is it even possible? 2100km logged past 5 years, max 2500km orienteered... in a single year an elite athlete will clock 2100km. Accumulate that over their lifetime, and how much is that? At least tenfold what I've done... Can you catch up in just a year? And what would that mean...?

Friday Oct 20, 2017 #

7 PM

Running 32:48 [3] 6.11 km (5:22 / km) +45m 5:11 / km
slept:9.0

Easy jog there, because I didn't know how long its gonna take and how my legs feel.

Forest Orienteering (Edworthy) 31:47 [2] *** 3.19 km (9:57 / km) +195m 7:37 / km

Night-O at edworthy park, insanely hard for the map. Like I was not at all on the ball, for it was a lot harder then I thought that it would be. With the paths being slightly off, and sometimes confusing, then you really had to pay attention to the junctions.

Forest Orienteering (Edworthy) 26:00 [2] ** 3.0 km (8:40 / km)

Lost the gps track for this one. :'( So i'll just draw it out in paint. Corridor_O fairly confusing with the questionable mapping of trails. Probably needs some updates.

Got distracted by some cliffs, but pretty nice and easy.

Dead map after the rain/snow and my scattered brain. Boys and girls let this be a lesson: don't forget your map case.

8 PM

Running 26:28 [3] 5.71 km (4:38 / km) +80m 4:20 / km

Running back home. Picked up the pace by the end a bit.

Stretching 20:00 [0]

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