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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BigWillyStyle

In the 7 days ending Feb 17:

activity # timemileskm+m
  Orienteering9 3:03:49 18.24(10:05) 29.35(6:16) 365195c
  Running6 1:52:11 8.68(12:56) 13.97(8:02) 11725c
  XC skiing1 1:06:17 2.74(24:11) 4.41(15:02)
  Total11 6:02:17 29.66(12:13) 47.73(7:35) 482220c

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Sunday Feb 17 #

9 AM

Orienteering race 15:46 intensity: (15 @2) + (8:12 @3) + (7:08 @4) + (11 @5) ** 3.31 km (4:46 / km) +15m 4:40 / km
ahr:146 max:182 25c

Kensington Park. Another solid race, paired with David Bakker. Made a 10s mistake in the second set of butterflies when I left 18 and went to 20 instead of 19. Just a directional error leaving the control, compounded by the fact that I immediately saw 20 from 18 and assumed it was the correct flag next to some bushes.

Running warm up/down 15:00 [2] ** 1.0 mi (15:00 / mi)
25c

11 AM

Orienteering race 14:47 intensity: (23 @2) + (13:14 @3) + (1:10 @4) ** 3.21 km (4:37 / km) +30m 4:24 / km
ahr:143 max:180 18c

BCIT Setup. A clean race! Came fourth, though with several guys right behind me and no one close in front this put me in the rabbit position for the Chase.

Running warm up/down 15:00 [2] 1.0 mi (15:00 / mi)

1 PM

Orienteering race 15:28 intensity: (1:19 @3) + (14:09 @4) ** 3.44 km (4:30 / km) +18m 4:23 / km
ahr:155 max:165 18c

BCIT Chase. With no forking, a somewhat route-choicey first control and fastbois nicely spaced behind me at 6s, 12s, 17s, and 20s, got caught almost immediately and was soon uncomfortably leading a thundering herd of four or five guys. Eventually got passed in the latter stages by Michael Svoboda, Dusty, and Ian Collings. Interestingly, at this point Michael and I were basically racing head-to-head for fourth place overall (though didn't know it). In the end he had a bit more left and got me by 18s in this race and 7 points overall, which equates to some seven or eight seconds over about an hour of sprinting.

Running warm up/down 15:00 [2] 1.0 mi (15:00 / mi)

Saturday Feb 16 #

9 AM

Orienteering race 18:00 [3] ** 3.41 km (5:16 / km) +78m 4:44 / km
ahr:108 max:184 19c

Cates Park two-person relay. Paired with Scott Drumm of CROC. Socialized instead of warming up properly so this was a bit of a rude awakening for my legs.
10 AM

Orienteering 17:09 intensity: (14 @1) + (25 @2) + (11:48 @3) + (4:42 @4) ** 2.12 km (8:05 / km) +21m 7:42 / km
ahr:142 max:175 20c

Roche training
12 PM

Orienteering race 14:28 intensity: (19 @2) + (13:54 @3) + (15 @4) ** 2.9 km (4:59 / km) +66m 4:28 / km
ahr:139 max:152 20c

Capilano University. First timed race of the weekend. Had a surprisingly good race, felt strong and came third, could've even nipped Graeme for second if not for a 25s mistake - worst mistake of the weekend (Non-Greenwood Division). Got a small boost from Damian, who started 30s ahead of me. I was surprised to punch 1 just behind him, then he made another mistake at 5 which allowed me to regain contact until the climb up to 7 where we parted ways and/or he ran away from me.

Running warm up/down 15:00 [2] 1.0 mi (15:00 / mi)

1 PM

Orienteering 22:54 [2] ** 2.65 km (8:38 / km) +50m 7:53 / km
ahr:150 max:173 20c

Capilano training
3 PM

Orienteering race 30:39 intensity: (10:00 @3) + (20:39 @4) ** 3.22 km (9:31 / km) +58m 8:44 / km
ahr:135 max:185 25c

Greenwood Park farsta. This one was a bit of a debacle; right off the bat I forgot to clear and check, so when I got to 1 I decided just to go back to the start, since the first loop didn't count anyway. Of course, the problem then was that the train ran away, so I was scared and alone. This one was a bit too middle-y and non-sprinty for my taste; also thought that given the icy conditions this park would've been better for a training than a race. But then, I sucked so I'm biased.

Running warm up/down 15:00 [2] 1.0 mi (15:00 / mi)

Friday Feb 15 #

11 AM

Running 37:11 intensity: (5:20 @2) + (31:51 @3) 3.68 mi (10:06 / mi) +117m 9:12 / mi
ahr:125 max:152

Shakeout at Lake Padden Park in Bellingham. Lots of snow and ice; very arduous going. Nice area though with some pretty dramatic and interesting topography, would be a good map.
6 PM

Orienteering 34:38 intensity: (21:39 @3) + (12:59 @4) ** 5.09 km (6:48 / km) +29m 6:37 / km
ahr:146 max:201 30c

Lonsdale training

Tuesday Feb 12 #

5 PM

XC skiing 1:06:17 [2] 2.74 mi (24:11 / mi)

Cross country skiing in Bridle Trails, with my dad! I had to invent a new activity type for this; I chose yellow because sometimes snow is yellow instead of white. I can remember only one other time I have cross country skied, and that must have been at least a decade ago. The snow was very bad and thin in places since it got up to 40 degrees today, but still enjoyable for the sheer novelty of the thing. Knew if I didn't go today it would probably be too late. Dad says BT has been skiable only three or four times in 35 years.

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