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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 7 days ending Mar 31:

activity # timemileskm+m
  Running6 4:16:01 31.14(8:13) 50.12(5:06) 431
  Forest Orienteering3 3:50:52 18.03(12:48) 29.01(7:57) 56649 /60c81%
  Sprint Orienteering1 18:19 2.6(7:03) 4.18(4:23) 28
  Total7 8:25:12 51.77(9:46) 83.31(6:04) 102549 /60c81%

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MoTuWeThFrSaSu

Sunday Mar 31 #

11 AM

Running warm up/down 34:24 [2] 4.15 km (8:17 / km) +31m 7:59 / km

Sprint Orienteering (MRU) 18:19 [4] 4.18 km (4:23 / km) +28m 4:14 / km

Saturday Mar 30 #

1 PM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +46m 6:12 / km

Jogging to start and back.

Forest Orienteering long 1:38:03 [3] ***** 10.89 km (9:00 / km) +246m 8:05 / km
spiked:30/36c

Ran about 6 legs badly, and then at the end lost contact and cut the course short because it was taking too long. I really need to work on my bearings. They are not at all straight enough, and I get pushed around by the green in our forests way too much.

Its also because Im looking for better routes through the forest but then im not sure where my line is. Some of the deviations are very large and just sloppy. One other thing I noticed are that most of my bearings are off to the left, so either the north lines need fixed a little, or I need to be more consious of not getting pushed left.


Friday Mar 29 #

Forest Orienteering (Bow Valley) 1:22:00 [3] 10.3 km (7:58 / km) +240m 7:08 / km
spiked:10/14c

Trail compass training.



Had a bad compass on 1, 3, and 5. Reaally got pushed around by the forest, (not used to bashing through it yet).

Otherwise pretty good legs, happy with the rest of them. Cut the other course short because it was getting pretty cold.

Thursday Mar 28 #

4 PM

Running warm up/down 25:00 [3] 4.35 km (5:45 / km) +54m 5:25 / km

Jogging to and from Confederation park.

Running intervals 50:00 [3] 11.2 km (4:28 / km) +43m 4:23 / km

5x (8min 4min/km pace + 2min easy)

Paces:
3:58
4:06
3:56
4:04
3:52

I think I was running downwind on the odd ones, and upwind on the evens. Pushed a bit on the last one so that was good. Gonna bring it up to 7 next week.

Wednesday Mar 27 #

9 AM

Running warm up/down 43:33 [2] 7.28 km (5:59 / km) +156m 5:24 / km

Jogging to nose hill and back home.

Forest Orienteering (Nose Hill) 50:49 [3] 7.82 km (6:30 / km) +80m 6:11 / km
spiked:9/10c

Running 3 loops, one setting flags, one as a blank bearing, and one shadowing Jan. Blank bearing was a really good training imo.

I ran the first loop here, and Jan ran the second one, we ran each of our loops with only the blank map (It had north lines on it). I think that Jan's legs were a bit straighter than mine. He nailed the long legs.

I think I need to work more on looking up in the distance.







Tuesday Mar 26 #

4 PM

Running warm up/down 29:35 [3] 6.8 km (4:21 / km) +62m 4:10 / km

Running down to the river and back to the uni.

Running tempo 30:59 [4] 8.09 km (3:50 / km) +9m 3:49 / km

A pretty hard tempo, not sure how much I could push that pace down for a 10km. Was good running with the other peeps. Jan was going super fast though haha, he put in a major effort.

Monday Mar 25 #

Running 22:30 [3] 5.25 km (4:17 / km) +30m 4:10 / km
(rest day)

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