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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Katnap

In the 7 days ending Feb 18:

activity # timemileskm+m
  Orienteering8 3:10:13 13.73(13:51) 22.1(8:36) 374134c
  Armchair O1 15:00
  Total9 3:25:13 13.73 22.1 374134c
  [1-5]8 3:09:54

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MoTuWeThFrSaSu

Sunday Feb 18 #

9 AM

Orienteering (Sprint Camp) 43:04 [3] *** 4.07 km (10:35 / km) +92m 9:31 / km
12c (sick) shoes: Salomon XT Maido

Map: SFU Multi-Level Map (5 Levels)
Event: Training

Thoughts: AWESOME EVENT! SO SO COOOL I want to do it again and again! Soooo happy! Was running to enjoy and explore :)

Was feeling worlds better today! I think going home to shower and warm up before the banquet and then going to sleep before 10 pm post-banquet were the right calls. Thumbs up to me!
10 AM

Orienteering (Sprint Camp) 22:48 intensity: (1:22 @1) + (3:11 @2) + (7:59 @3) + (8:21 @4) + (1:55 @5) *** 2.57 km (8:53 / km) +32m 8:22 / km
ahr:173 max:188 15c (sick) shoes: Salomon XT Maido

Map: SFU
Event: Point-to-point Set-up (not raced because of the conditions)
SI Time: 22:42

Thoughts: Messed up 1 but caught it reasonably quickly. The rest was smooth, everything felt much better than yesterday including my body/breathing!
12 PM

Orienteering (Sprint Camp) 19:39 intensity: (1:57 @1) + (7 @2) + (8:57 @3) + (8:38 @4) *** 2.38 km (8:15 / km) +33m 7:43 / km
ahr:170 max:184 20c (sick) shoes: Salomon XT Maido

Map: SFU
Event: Point-to-point Chase (not raced because of the conditions)
SI Time: 19:32

Thoughts: Everything felt good and I didn't fall down! Minor hesitations but mainly about the conditions. Just a great feeling being out on a gorgeous sunny day, on a great course, with everyone else who is enthused about this sport from across Canada :D

The set-up and non-chase-chase were very relaxed as due to the snow and extremely icy conditions organizers rightly made the call that there would be nothing on the line for these two races. So simple interval starts for each race.
3 PM

Note

YAY Sprint Camp! Extremely surprised I came out of the weekend healthier than I went in and I am ready to start being more active and get out orienteering more!

Saturday Feb 17 #

9 AM

Orienteering (Sprint Camp) 24:49 intensity: (2:37 @1) + (15 @2) + (4:01 @3) + (12:13 @4) + (5:43 @5) *** 2.83 km (8:46 / km) +51m 8:03 / km
ahr:176 max:192 29c (sick) shoes: Salomon XT Maido

Map: Renfrew Ravine
Event: Farsta
SI Time: ??

Thoughts: Oopf congested and slow. Coughed a lot at the end. Went to the wrong first control but luckily it was quite close to my actual one and so yay! Flowed but slow...
10 AM

Orienteering (Sprint Camp) 16:26 intensity: (19 @0) + (14:53 @1) + (1:14 @2) *** 2.42 km (6:48 / km) +52m 6:08 / km
ahr:138 max:186 16c (sick) shoes: Salomon XT Maido

Map: Confederation Park
Event: 2 Person Relay
SI Time: ??

Thoughts: I ran medium hard but not a serious race so had fun. I was REALLY COLD at the start.
11 AM

Note
(sick)

Skipped the Confederation Park training to have some soup and hang out with Lucille. Listened to all of Meghan's awesome tips and tricks for practice later :D
12 PM

Orienteering (Sprint Camp) 19:29 intensity: (3:09 @1) + (20 @2) + (5:56 @3) + (9:12 @4) + (52 @5) *** 2.41 km (8:05 / km) +26m 7:40 / km
ahr:169 max:193 12c (sick) shoes: Salomon XT Maido

Map: BCIT
Event: Point-to-point
SI Time: ???

Thoughts: Could have been cleaner on 2. Would have loved to have been faster. Straightforward race. I like orienteering.
1 PM

Armchair O (Sprint Camp) 15:00 [0]
(sick)

Emily and I did not do the BCIT training but instead went through both pieces of training as an armchair-o exercise. A wee bit of training that likely helped us out at the banquet games!
4 PM

Orienteering (Sprint Camp) 16:56 intensity: (3:53 @1) + (1:27 @2) + (8:41 @3) + (2:55 @4) *** 2.36 km (7:11 / km) +40m 6:37 / km
ahr:162 max:183 12c (sick) shoes: Salomon XT Maido

Map: Britannia
Event: New IOF 30sec choose the optimal sequence (this needs a name)
SI Time: ???

Thoughts: I choose B... not the best option, but not far off the best option, and not the worst option so I consider that a win! Though I did pick the less optimal route to 1... oh well at least I crossed the field :p

Friday Feb 16 #

6 PM

Orienteering (Sprint Camp) 27:02 intensity: (5:40 @1) + (7:51 @2) + (5:53 @3) + (6:41 @4) + (57 @5) *** 3.07 km (8:49 / km) +48m 8:11 / km
ahr:163 max:189 18c (sick) shoes: Salomon XT Maido

Map: Yaletown
Event: O-tervals

Thoughts: Chill first event of Sprint Camp. I am still coughing lots and neither Emily nor I had been running or orienteering lately so we took it easy.

Thursday Feb 15 #

Note
(sick)

Went to the clinic after work today... Doc thinks I've had the flu... scored some cough control!

Wednesday Feb 14 #

Note
(sick)

Still coughing every 30 secs and not really sleeping despite getting cough specific meds.

Officially moved from Elite to Expert at Sprint Camp today so I still have a hope of completing all the races and training.

Tuesday Feb 13 #

Note
(sick)

Felt way better Sunday and Monday and then coughed all Monday night :(

In positive news, I had a great first EMS Ultimate meeting at lunch and a very useful informative meeting with the Outdoor Edu course teacher at Semi for bringing such a program to EMS with Devon. So now to write that proposal!

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