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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: the kempster

In the 7 days ending Oct 6, 2007:

activity # timemileskm+m
  cycling3 4:32:00
  orienteering2 2:21:53 8.26(17:10) 13.3(10:40)13 /46c28%
  running3 1:48:36 5.59 9.0
  strength1 1:00:00
  Total7 9:42:29 13.86 22.313 /46c28%

» now

Saturday Oct 6, 2007 #

orienteering race (middle) 42:17 [5] *** 3.7 km (11:26 / km)

What a long drive!!! Holy macaroni, I slept the whole way, so it seemed pretty short to me, but we drove from 4:15am to 11:22am!! We literally got to the meet site 3min before my dad had to start. Thankfully, I had a little bit more time to get ready but we were definitely cutting it close. Started out alright despite being stung by something which was unpleasant, but the stinging was gone by the 3 control. Managed to get into the map pretty quickly, although I never really fully got the 1:7500 scale. Spiked 1, but hesitated on the way to 2 because of parallel streams. Was alright on 3, but again, had some trouble within the circle trying to find the control. 4, 5, and 6 were all short legs which went fine, but then at 7 things get a little foggy. It started out fine, running along the trail until it ended, but then after that, I just can't figure out where I went. Even now, I can't quite figure out the hills and depressions, but I came out onto a trail and didn't realize which one it was until I got to the junction. Fortunately this junction was about 100m from the control, so this accidental route was probably better than the one I had planned, I just wish I knew how I got there! The rest of the controls were fine except for 13 where I just got a little muddled on top of the hill and probably wasted a whole minute, but other than that, it felt like a pretty good race. Not that fast though, since there were raspberry bushes everywhere minus the yummy berries!

orienteering race (sprint) 19:23 [5] *** 3.1 km (6:15 / km)

Really great sprint course which I really enjoyed, and ran really well which makes it even better! Hit all the controls right on and flowed really well. Managed to read ahead on the trail/road runs so nothing came as a surprise and I only had a few questionable route choices that I might've lost a few seconds on.

running warm up/down 20:00 [1]

warm up for both races

Friday Oct 5, 2007 #

cycling hills (mountain) 1:05:00 [3]

Went down to Hampton Park to work on the jump in the sand pit. It turns out that somebody else had made it a lot bigger and put a hole with a plank over top on the other side. Took it slow the first two times, but then after that just tried to land it right. Only had one scary land where my front wheel landing crooked, and I did a bit of swerving which was kinda scary. My right foot got unclipped which I think saved me cause I was able to put my foot down and slow the bike down. The sand pit is at the top of a ridge, and so after the jump, I cruised down the rest of the hill and then booted it back up in a big loop. To make myself go faster for more of a workout, I imagined that a dog was chasing me, and that seemed to work pretty well. :P Must've down the jump atleast 50 times, so I've gone it down pat now!

Thursday Oct 4, 2007 #

strength 1:00:00 [5]

Much more arm strength this time with the straight bar and other weights. Had to do the push-ups on my fists instead of the normal palms down since my wrist is still a little bit sore.

Wednesday Oct 3, 2007 #


Pirates Invitational

running warm up/down 30:00 [1]

running race 16:46 [5] 4.0 km (4:12 / km)

Pretty disappointing race is all I can say. Didn't have it in me to push it very hard and so the two girls who I beat last week, came 1st and 2nd today. Much more climb on this course, and it was really hot, and the wind was against us a lot of the way. Played leapfrog with 2 other runners, but by the end, one ended up in 4th, me in 5th, and the other girl in 6th. Our main two coaches couldn't come, and the other teacher that was there didn't do a single thing except tell us when our races were! Aren't coaches supposed to run around the course cheering you on and telling you to run harder?!? All he did was sit in his lawn chair and chat with the other parents. So much for team spirit...geepers!

Tuesday Oct 2, 2007 #

cycling (road) 20:00 [4]

Booked it all the way to Gatineau to meet my dad at the DQ since it would've been silly for him to drive back home when he was already in the Gats, and then to fight his way back through the traffic over the bridge. Had a blast speeding past all of the cars lined up on Island Park but then got a little confused on the bike path on the Quebec Side since I only glanced at the map and then found a whole network of trails once I got there. Managed to come out right at the Gatineau entrance way and was even early to boot!

cycling (mountain) 1:47:00 [3]

Did pretty much the same loop as Sunday, except didn't dilly dally around in the sand pit checking out control sites. Slugged all the way up to Pink Lake, and then kept going up to Mackenzie King. Holy macaroni, the legs were burning for sure!!! Sweet ride down though, except for the part where my dad got a flat tire and had to repair it in 3 spots! It seems as if his whole bike has decided to break down all at once. He needs a new seat, new derailer, new front wheel, and now a new tube for his back wheel!! He might as well just go and buy a new bike! It might be cheaper! :P Picked up a few controls from the meet today on the way back...note: running through the woods with mtb shoes is not very easy and biking with control stands is also rather challenging! Came out of this ride unscathed, although it came close to disaster once! Was rocketing down a gravel hill, and I had to slam on the back brake to make it around the corner (gravel and corners are never a good mix!!). Bike actually almost went horizontal on the hill and it would've been major road rash but I managed to pull out of it ok. I think that it's because I'm so light, I just bounce outta control all the way down the hill and all I can do is try to keep the handle bars straight! Tried leaning back more and it seemed to help a little bit, but it's still quite an adventure every time I go down a hill!

Monday Oct 1, 2007 #

running warm up/down 20:00 [1]

warm up and down for xc plus some stretching.

running 21:50 [4] 5.0 km (4:22 / km)

5km time trial, but I took it easy since I was exhausted from yesterday. The hill was a killer today, but what was even worse was that somebody in one of the houses was having waffles, so whenever we ran past, you were overwhelmed by the smell of waffles. Which wasn't a bad thing the first time around, but by the third time, it just made me wanna puke!!

Sunday Sep 30, 2007 #

orienteering race 1:20:13 [5] *** 6.5 km (12:20 / km)
spiked:13/15c (injured)

Ran a great race all except for one control. Started out well nailing the first two controls. But then I think I might've run off the map trying to get to 3. Couldn't figure out the features at all. I'd think I was in one spot, run to where the control should've been, and control. Finally, after about 18min of wandering around, relocated off a giant boulder and then walked right into the control. Might've been a better route to 4 with less climb, but I found it alright anyways. 5 I was dumb and ended up on the wrong side of the stream, so had to cross it getting icky smelly mud all over one shoe before attacking the control from above (ahha, I did learn something from the training camp!!) Eric had passed me at 3 and then I caught back up to him going to 7 but didn't pass him till 9. Almost did a 90 degree error leaving 7, but caught myself in time. Was right behind Eric and another runner at 9, but I don't they looked at their control descriptions, cause it was at the top of the cliff and they went all the way around the spur and then into the re-entrant on the other side before actually finding the cliff and going to the top. Coming out on the trail after 10, Eric was right behind me, but then afterwards, I didn't see him at all. I think that he lost his concentration after he saw me and then it just went downhill from there. 11, 12, and 13 were all fine (sickest of all routes to 13 right down the re-entrant) but I fell off the hill a little bit on 14. Thankfully, the field was mowed so the long run around wasn't too bad, but the climb up to 15 was killer! Noticed how much faster I was running through the woods which has really improved since last season. Was absolutely exhausted when I got back which is good cause that means I am pushing myself to go faster enough. Fell on my wrist pretty hard twice, both on trails which is kinda weird. How is it that I'm a klutz on the trails, but not in the woods where there's a million different things to fall over?!?! Anyways, excellent race and it'll be interesting to see how everybody else did (I think that most people on both long and short advanced had some trouble on the 3rd control).

cycling (mountain) 1:20:00 [3]

Was actually out there for close to 2hrs, but that was mostly just sitting around while my dad and went to check control sites for a small meet that he's hosting. When we actually were biking, we did a single track loop which was pretty tricky especially since I was still getting used to being clipped in. Not sure if it makes me feel safer being attached to the bike or not, but I definitely have more control. Didn't do any major wipeouts although I did catch myself on my bad wrist trying to 'pop' over a log...not a smart thing to do!!! After our single track adventure, we hopped onto the trail up to Pink Lake which was awfully grueling!!! Could definitely feel the lactic acid burn in my legs!!! The best part though, was coming back down!! Absolutely exhilarating!! Some parts, you didn't even have to pedal for ages since it was just all downhill. Definitely felt like a speed demon all the way back! Planning on playing rookie from jazz band on Tuesday (and yes, my band director said that I could miss Tuesdays if I needed to, just, he didn't specify what for...) and doing the same loop minus all the sitting around!

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