Training Log Archive: BorisGrIn the 7 days ending Mar 18, 2019:
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Monday Mar 18, 2019 #
Cross-Training 45:00 [1]
Elliptical, easy.
PT 15:00 [1]
Hamstring exercises. Added some bridge walkouts. Also did side planks and some ab exercises.
Sunday Mar 17, 2019 #
Orienteering 1:00:00 [2]
Sunday's first training was a control picking course. I went out into the woods, and followed each of the girls in my group for a few legs. It was fun to watch them orienteer and see everyone's strengths and things they needed to work on. We debriefed afterwards.
The final session was a one-person relay. I didn't run and stayed at the start/finish cheering. We had about 45 people start the relay, which is pretty good for the final training of the tough weekend. It was fun to spectate and cheer, and to witness some great head-to-head racing, highlighted by a spring to the finish for family bragging rights between Peggy and Nadim.
The cleanup and control pickup went smoothly, and we were all packed up and out the door by 3:30pm. Thanks to everyone who pitched in, in big ways and small. From my perspective, I think the camp went as smoothly as it could, and I got the impression that most participants got a lot out of the training.
The final session was a one-person relay. I didn't run and stayed at the start/finish cheering. We had about 45 people start the relay, which is pretty good for the final training of the tough weekend. It was fun to spectate and cheer, and to witness some great head-to-head racing, highlighted by a spring to the finish for family bragging rights between Peggy and Nadim.
The cleanup and control pickup went smoothly, and we were all packed up and out the door by 3:30pm. Thanks to everyone who pitched in, in big ways and small. From my perspective, I think the camp went as smoothly as it could, and I got the impression that most participants got a lot out of the training.
Saturday Mar 16, 2019 #
Event: QOC PWF Spring Weekend
Orienteering 1:30:00 [2]
Coaching during the QOC Junior Training Camp. Day 1: Turkey Run Ridge.
I divided all the camp attendees into groups by usual course and experience level, and assigned coaches to each group. I had the group of five JNT/JDT girls (Alexis, Bridget, Diana, Kirsten, Oriana), and Greg took the most senior groups of JNT/JDT guys and a few other experienced orienteers.
The first training session was O-tervals. I started the girls relay-style, with small gaps or mini-mass-starts each time. I watched them go through some controls, and then met up again at the end of each interval.They mostly did well and worked hard, pushing each other during the head-to-head racing.
Then, after a break for lunch, we had the second session, which was window-O done in pairs and meant to practice compass skills. We had an odd number in our group, so I joined Diana for the exercise. She did very well, running confidently through the whited-out parts of each leg, and nailing her bearing on all but one controls.
Seemed like the day went well. All the coaches did a great job, everyone was back on time, lunch was excellent, and controls were collected quickly.
I divided all the camp attendees into groups by usual course and experience level, and assigned coaches to each group. I had the group of five JNT/JDT girls (Alexis, Bridget, Diana, Kirsten, Oriana), and Greg took the most senior groups of JNT/JDT guys and a few other experienced orienteers.
The first training session was O-tervals. I started the girls relay-style, with small gaps or mini-mass-starts each time. I watched them go through some controls, and then met up again at the end of each interval.They mostly did well and worked hard, pushing each other during the head-to-head racing.
Then, after a break for lunch, we had the second session, which was window-O done in pairs and meant to practice compass skills. We had an odd number in our group, so I joined Diana for the exercise. She did very well, running confidently through the whited-out parts of each leg, and nailing her bearing on all but one controls.
Seemed like the day went well. All the coaches did a great job, everyone was back on time, lunch was excellent, and controls were collected quickly.
Orienteering race 1:23:08 [3] *** 7.2 km (11:33 / km)
spiked:21/23c
QOC Night-O at Happyland
My hamstring seemed to feel better as the day went, so I decided to jog around the night-O course, since I love night orienteering.
Greg had all the faster guys start with two-minute intervals, and it was nice to have other folks around to help push through the fairly green woods. Aside from losing about a 45 seconds on 5, I was clean for the first part and caught both Peter Z and AJ going into 8. I then promptly got stuck in some green, losing about a minute there. I stayed ahead of the juniors on the way to 11, but was caught when 11 wasn't in the right spot, and I circled around looking for it. Greg joined us too, and we quickly decided that it wasn't there and moved on.
Greg got ahead going to 13, and I took a different route, losing more time in the green. Peter and AJ got ahead again here, but took a wrong turn off a road heading to 14, and I never saw them again.
I hit 15 well, and saw Greg coming back to it, having missed it. At that point his light flickered and went out, so we spent about a minute trying to get it to work. That didn't help, and so he ran along with me in the dark for a couple of legs. Eventually he was able to get it to work by holding a contact in place and ran away from me again on the way to 20.
I ran fairly well in the end, passing Joe Barrett and almost catching Greg again on the way to 22.
All in all, satisfied with how the hamstring held up and with my navigation. Perfect evening for night-O: upper 40s and clear. Lots of fun!
My hamstring seemed to feel better as the day went, so I decided to jog around the night-O course, since I love night orienteering.
Greg had all the faster guys start with two-minute intervals, and it was nice to have other folks around to help push through the fairly green woods. Aside from losing about a 45 seconds on 5, I was clean for the first part and caught both Peter Z and AJ going into 8. I then promptly got stuck in some green, losing about a minute there. I stayed ahead of the juniors on the way to 11, but was caught when 11 wasn't in the right spot, and I circled around looking for it. Greg joined us too, and we quickly decided that it wasn't there and moved on.
Greg got ahead going to 13, and I took a different route, losing more time in the green. Peter and AJ got ahead again here, but took a wrong turn off a road heading to 14, and I never saw them again.
I hit 15 well, and saw Greg coming back to it, having missed it. At that point his light flickered and went out, so we spent about a minute trying to get it to work. That didn't help, and so he ran along with me in the dark for a couple of legs. Eventually he was able to get it to work by holding a contact in place and ran away from me again on the way to 20.
I ran fairly well in the end, passing Joe Barrett and almost catching Greg again on the way to 22.
All in all, satisfied with how the hamstring held up and with my navigation. Perfect evening for night-O: upper 40s and clear. Lots of fun!
Friday Mar 15, 2019 #
Orienteering 2:00:00 [1]
Putting out flags for the training camp at Prince William Forest. I did a mix of walking and jogging. The hamstring hurt the entire time, but did not get worse, which is what I was worried about. I am sure my gait is asymmetrical when I am doing this, and I could feel my calf compensating for it. Will try to limit what I do while coaching this weekend.
In addition to putting out 40 controls, I came across one in the woods that I recognized as being from the camp two years ago. It looked to be in very good shape despite its old age. I wondered about the cause of its evergreen youth. The answer was right in front of me, hidden in the control's code: PG.
In addition to putting out 40 controls, I came across one in the woods that I recognized as being from the camp two years ago. It looked to be in very good shape despite its old age. I wondered about the cause of its evergreen youth. The answer was right in front of me, hidden in the control's code: PG.
Thursday Mar 14, 2019 #
Cross-Training 35:00 [1]
Easy on a stationary bike.
PT 15:00 [1]
Light hamstring exercises, plus the part of my normal strength routine that involves side-to-side, rather than front-to-back, movement.
Wednesday Mar 13, 2019 #
PT 1:00:00 [0]
I strained my hamstring earlier this week, which is unfortunate, given all the control hanging and coaching I need to do this weekend, as well as upcoming races. I went to see Robert, my PT. He thinks it's between grades 1 and 2, needing a couple of weeks to recover.
C • Boo 8