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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: falcon

In the 7 days ending Oct 18, 2009:

activity # timemileskm+m
  Trail running3 3:06:00
  Orienteering2 2:34:17
  Mtn bike2 2:28:00
  Road running2 1:50:00 12.43 20.0
  Swimming1 25:00
  Bicycle commute1 25:00
  Strength training1 15:00
  Total6 11:03:17 12.43 20.0
  [1-5]6 10:48:17

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Sunday Oct 18, 2009 #

Orienteering race 1:47:17 [3]

Quebec Champs - Long
Gorgeous day out on Lac Phillippe. I twisted the left ankle during the middle yesterday. It didn't feel like much at the time and I was able to run the sprint okay. But during the warm-up I could tell that it was going to be a problem.
The first several controls went without major incident. I think I witnessed Jon's hamstring tear on the way to #6. By the time I was headed to #7 I knew that I would try to avoid running in the forest as much as possible. Took the road route to the right to #10. To #14 I was basically walking over the rocky stuff and the gait was super-compensated for the ankle problems. Still, I managed to jog the last few kms and finish which was better thank Frank and JB managed so I was 3rd.

I thought a lot about Terry's comments on O-technique while I was out there. He has developed ways to simplify the map so he can run faster on the compass. The premise being that reading the compass is faster than reading the map until he gets to a distinct feature along the way. When the map is already very simpified though (like today) I think it doesn't give a big advantage. I also thought about his concept of a perfect route. I agree that there is a fastest or 'perfect' route between any two points in a forest but there is a problem when you can't predict that route from looking at the map. Still, he has worked hard and developed good training and racing habits that are paying off in terms of consistency in racing and training. I doubt there are many (if any) orienteers who have focused that much on perfecting their orienteering technique or spent more hours developing it. Kudos to him - he deserves every success.

Trail running warm up/down 15:00 [1]


Week summary.
First few days went well, good volume even if I wasn't motivated to add any intensity. Thursday's travel day cut out some volume for the week and the shortened nights of sleep on Weds, Thurs and Friday combined with the road run in Picton left me pretty tired for the weekend races. Still, these weren't priority races by any stretch of the imagination and so I must say that I enjoyed the orienteering even if the results were sub-par.
I enjoyed seeing the mustachioed foreigners. Very friendly bunch and to a man, great ambassadors of the sport. I would hope that Canadians can project as positively when we travel abroad.
Next up is a week in Cochrane, visiting and waiting for a new relative, then on to Victoria for a nice quiet weekend with Anita and Regnly.

Saturday Oct 17, 2009 #

Orienteering race 32:00 [4]

Quebec Champs - Middle
Not sure of the exact time. Wasn't too focused after the early morning wake-up and drive from Picton, etc. Managed to run the first half fairly well but started making small mistakes at 9, 10, 11, followed by 2 minutes at 13. Eventually got caught 7 min by Thierry and company and ran in with him. Very smooth - doesn't look like he's really pushing it out there (and he probably wasn't).
Certainly not a great performance but still would have been 1min/km behind if you take away my big mistake.

Orienteering race 15:00 [4]

Quebec Champs - Sprint
Not really focused for this one either. Still feeling quite tired despite a 20 min nap between races. I think the legs were starting to be a bit sore from the unaccustomed road running yesterday.
Started out okay but made a couple of bad routes, especially 2 to 3 then also 4 to 5. After that I just didn't have the running speed. Fun race and I actually enjoyed running it despite my misgivings about sprints in general. Thierry and Francois were in the low 12's making it another '1min/km behind' race... ouch.

Road running warm up/down 20:00 [2]

Friday Oct 16, 2009 #

Road running 1:30:00 [3] 20.0 km (4:30 / km)

Morning after the night before.
Nice (hair of the dog) run around Picton. Through Cherry Valley and Milford. Big wind on the way home.

Wednesday Oct 14, 2009 #

Swimming 25:00 [3]

A real struggle and poor form today. Still, was good to get back in the pool.

Strength training 15:00 [0]

Bicycle commute 25:00 [1]

Mtn bike 1:01:00 [2]

Evening ride with Pat, out behind Kueng's back 40. The trails were cratered by horse hooves but otherwise a pretty ride and no precipitation.

Tuesday Oct 13, 2009 #

Trail running 1:06:00 [3]

Morning run with Regnly around the university and down through some trails we haven't been on for a while. First headlamp run of the fall but not the last...

Trail running 1:00:00 [3]

Moderate run with Pat and the dogs as night fell. Windy tonight - new weather coming...
Legs feeling a bit tired - will probably opt for some 'alternative' training tomorrow.

Monday Oct 12, 2009 #

Trail running 45:00 [3]

Easy leg stretcher with Anita and Regnly. Still pretty cold out.

Mtn bike 1:27:00 [3]

Rode the 6hr loop 1.5 times with Regnly. Had a nice visit with Cheryl and Phil on the first loop then took off to push it a bit. Nice and hard trails at the moment. Amazing traction - time to clean the hills you never could before.

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