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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dbakker

In the 7 days ending Feb 18, 2018:

activity # timemileskm+m
  Orienteering7 3:09:26 18.67(10:09) 30.05(6:18) 422
  Skiing - Classic1 1:39:39 8.48(11:45) 13.65(7:18) 298
  Skiing - Skate1 1:32:00
  Streching/Rolling5 1:15:00
  Running6 1:05:40 2.78 4.47 30
  Total14 8:41:45 29.93 48.16 750
  [1-5]10 7:26:45

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Sunday Feb 18, 2018 #

Streching/Rolling 10:00 [0]

9 AM

Orienteering 34:40 [2] 4.39 km (7:54 / km) +43m 7:32 / km

5 Level map of SFU. Very tricky at first, completely blue control 4, but started to figure it out after that. Very fun, enjoyable race. Would love to do more stuff like this.
10 AM

Orienteering 19:20 [3] 3.35 km (5:47 / km) +62m 5:17 / km

SFU setup. Went fairly hard, but definitely holding back some due to the slippery conditions and banned spikes. A hesitation on 2 with the multi levels not reading ahead enough on the way to number 1, only around 5s loss. Small mistake in the first forest section going through the woods rather than out to the trail - 5s loss. Mistake from not reading control description on the impassable wall control I went inside instead of outside 8s loss or so. Didn't see the route to the right on the next control in time, so ten around, maybe a 5s loss. Mistake on the second last control going to the wrong side of the wall again.

Overall a fairly clean race, but a number of small mistakes were made that added up. Need to make sure that I read my control descriptions properly and regularly.

Running warm up/down 6:00 [1]

12 PM

Orienteering 17:00 [3] 1.97 km (8:38 / km) +51m 7:38 / km

Started my watch about half way through.

Started out the race well, bit didn't use the runners leg back into the central campus asd well add I should have. Got a little behind on reading ahead on the first loop of the hub control which lead to a small time loss add I excited a control a little in the wrong direction.

Happy with this race, but running speed was definitely lagging throughout it.

Running warm up/down 7:00 [1]

Saturday Feb 17, 2018 #

Streching/Rolling 10:00 [0]

8 AM

Running warm up/down 16:23 [1] 2.0 km (8:12 / km) +11m 7:58 / km

Orienteering 19:00 [4] 3.08 km (6:10 / km) +27m 5:55 / km

A number of small mistakes and one big mistake on this one. On the first control of the first loop I wasn't reading my map quite right, and got drawn off by another control just before mine, but corrected quickly. Good rest of loop 1, loop 2 was good. Loop 3 was good, one minor little 5s mistake. Loop 4 was a disaster: got stuck in blackberries for around 1 minute, had my map ripped out of my hand during this time, picked it up again without checking which part I was looking at and ran to the wrong control and had to back track a ways. Total time loss on my little berry-picking adventure around 1.5-2 minutes I think.

Running 4:53 [3] 0.68 km (7:12 / km) +9m 6:47 / km

11 AM

Orienteering 6:00 [4] 1.2 km (5:00 / km) +13m 4:44 / km

Started watch late - but this is loop 1 of the 2 person relay. The one race this weekend that doesn't really matter - and I nailed it. First person back from loop 1 - admittedly I had a shorter forking, but other people did make mistakes on it.

Orienteering 6:35 [4] 1.53 km (4:19 / km) +29m 3:56 / km

Loop 2 of two person relay. Ran this one slightly easier than loop 1 as we were way out of contention and wanted to save something for the rest of the weekend. Only 1 super minor mistake ~3 seconds when an extra control before my target surprised me and I stupidly went to go check it's number as I ran by...

Orienteering 22:06 [1] 2.41 km (9:10 / km) +60m 8:09 / km

Control picking exercise. I found this really beneficial, nice to get lots of controls in, practice some technique and good habits.

Running warm up/down 10:00 [1] 1.0 km (10:00 / km) +5m 9:44 / km

Orienteering 18:03 [4] 3.69 km (4:54 / km) +38m 4:40 / km

Race at BCIT. Overall a fairly poor race, and then the first MP of the year (and hopefully last) on the second last control. A routechoice mistake on #3, couldn't quite figure out the going back up the stairs route in time (didn't read ahead quite enough from #1 to #2), and didn't want to stop to figure it out so ran around.

Clean for the next bunch of controls, but slipped on some loose rock coming out of 6 and hit a curb pretty bad. Bleeding from a few knuckles and a nicely bruised shin slowed me down for a tad. Was happy how well I refocused, although the next leg was a running leg.

Another routechoice mistake coming back into the residences area, I missed the impassable wall when deciding to go straight rather than around, so had to wiggle my way through the stair ways.

Clean for the next bunch of controls until #14, where I punched a control on the expert course that was one level below where I was supposed to be for my course. Technically, the controls shouldn't have been planned that close together - as they were within 15m of each other - but I made the mistake of not checking my control description and control codes in an area where I wasn't quite certain.

Orienteering 8:26 [2] 1.58 km (5:20 / km) +13m 5:08 / km

Relay training with Graeme, Adam, Mantas, and was it Ian (I can't remember right now)?
4 PM

Running warm up/down 11:24 [1] 0.79 km (14:28 / km) +5m 14:00 / km

Orienteering 14:15 [5] 3.13 km (4:33 / km) +52m 4:12 / km

Testing the new IOF format with a race on a new map called Britannia, so GVOC members didn't get a home field advantage. Quite happy with this race - I picked the correct option in the pre-start, and didn't make any mistakes other than first control where I didn't see the correct routechoice in time. Very happy with this race overall. Damian was gone off the start (he took the correct way to 1...), and Graeme and Adam dropped me several times throughout the race, but I caught up twice, third time I got dropped for good on the last couple of controls as fatigue really started to set in. Happy to have read on my own not just followed blindly.

Friday Feb 16, 2018 #

Running 10:00 [1]

Run to car to pick up garmin/warm-up for O-tervals.

Streching/Rolling 10:00 [0]

6 PM

Orienteering 24:01 [3] 3.72 km (6:27 / km) +34m 6:10 / km

O-tervals along False Creek. Could definitely tell I haven't done any proper orienteering in a while, but got better after the first two.

Wednesday Feb 14, 2018 #


Went to the optometrist today - got my prescription updated and also tried out contacts for the first time. Planning on wearing glasses most of the time, but hopefully getting comfortable enough in contacts to be able to race in them, but we'll see how it goes.
12 PM

Streching/Rolling 25:00 [0]

4 PM

Skiing - Skate 1:32:00 [1]

Easy skate ski with the Ski Team at Larch Hills.

Garmin's battery died a short ways in, so no distance recorded.

Tuesday Feb 13, 2018 #

4 PM

Skiing - Classic 1:39:39 intensity: (1:30:00 @1) + (9:39 @3) 13.65 km (7:18 / km) +298m 6:35 / km

Classic ski with the ski team at Larch Hills. Put on VR45, which was rather sticky so should have gone with VR40 I guess. Anyways, a good ski - warm up, then a team sprint semi and final with three and two laps respectively.

Went to physio this morning which helped loosen up my right foot/calf which have been hurting a lot lately and preventing some running. Got some new stretches on top of what I was already doing and some more rolling suggestions as well, so hopefully will be able to manage this better into the future. Also got an excuse to buy a new pair of shoes - so I guess I'll be searching amazon tomorrow for some.
10 PM

Streching/Rolling 20:00 [0]

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