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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dbakker

In the 7 days ending Feb 20, 2019:

activity # timemileskm+m
  Orienteering6 3:52:08 19.74(11:45) 31.77(7:18) 380
  Running7 1:21:27 4.8(16:58) 7.72(10:33) 46
  Skiing - Classic1 45:00 4.35(10:21) 7.0(6:26)
  Total9 5:58:35 28.89(12:25) 46.5(7:43) 426
  [1-5]9 5:50:37

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ThFrSaSuMoTuWe

Wednesday Feb 20, 2019 #

Note

Too much injury trouble and school, I've decided to decline JWOC 2019 selection. Focusing on getting healthy and having fun at COCs, and then WUCO/NAOCs next year.

So if anyone has any mapping jobs available, I am currently unemployed throughout July and August (and potentially the last bit of June as well), and am willing to map anywhere in Canada (ideally I would be able to go to Ottawa O-Fest/COCs).
C • Mapping 4

Note

Off to Physio this afternoon (got a cancellation appointment), worked on the leg imbalance mostly and a bit on the feet. My left hip has more range of motion now than it has in years (literally). Lots of stretches and strengthening exercises to work on over the coming months.

Got a referral for KinTec, and an appointment there on Friday.

Tuesday Feb 19, 2019 #

Skiing - Classic 45:00 [1] 7.0 km (6:26 / km)

Started out skiing with the ski team, but feet were just killing me, so dropped out of practice and just started skiing really easy, but went back to the car pretty quick with how sore my feet were. Pretty frustrating, apparently ignoring my foot pain this past weekend might not have been a good idea.

Sunday Feb 17, 2019 #

9 AM

Running 17:35 intensity: (49 @0) + (13:32 @1) + (3:14 @2) 1.48 km (11:51 / km) +3m 11:44 / km
ahr:124 max:149

Orienteering 16:24 intensity: (16 @1) + (8 @2) + (1:31 @3) + (14:29 @4) 3.4 km (4:49 / km) +13m 4:44 / km
ahr:174 max:182

Kensington Park - ran out of juice after around control 10 when it turned into a running race.

Running 8:15 intensity: (4:43 @1) + (3:32 @2) 1.11 km (7:26 / km)
ahr:131 max:144

BCIT Warm-Up #1

Orienteering 16:26 intensity: (12:00 @4) + (4:26 @5) 4.13 km (3:59 / km) +10m 3:56 / km
ahr:177 max:199

BCIT Race #1. Felt really good about this, but was definitely starting to lose energy and running speed on the last couple of controls.

New max heart rate of the year, 199bpm.
12 PM

Running warm up/down 6:00 [1] 0.6 km (10:00 / km)
ahr:77 max:122

Warm-Up for the last race - one big hurt.

Orienteering 17:04 intensity: (23 @2) + (1:13 @3) + (15:28 @4) 3.69 km (4:38 / km) +14m 4:33 / km
ahr:174 max:183

Everything hurts, couldn't really keep the running speed up, legs were just totally shot. Lost the pack around control 11, just couldn't keep up the running speeds when everyone is just following one navigator.

Kensington Park Elite Male - Splits

BCIT Setup Elite Male - Splits

BCIT Chase Elite Male - Splits

Saturday Feb 16, 2019 #

9 AM

Running warm up/down 5:08 intensity: (2:17 @1) + (2:51 @2) 0.69 km (7:28 / km) +12m 6:52 / km
ahr:135 max:148

Warm-Up for 2 person relay.

Orienteering 25:25 intensity: (5:48 @1) + (59 @2) + (1:34 @3) + (16:43 @4) + (21 @5) 3.55 km (7:09 / km) +76m 6:28 / km
ahr:164 max:197

2-Person Relay. Won my loop on the first leg, but wasn't pushing it as much on the second leg as I was on my own, but my partner ended up MPing on the last leg anyways so it did not matter.

Orienteering 35:10 intensity: (19:07 @1) + (14:34 @2) + (1:29 @3) 3.1 km (11:21 / km) +21m 10:59 / km
ahr:124 max:160

Roche Point Park training on a nice new map by Graeme - great mapping for a first spring map!
12 PM

Running 12:06 intensity: (4 @0) + (7:31 @1) + (4:31 @2) 1.05 km (11:29 / km) +6m 11:12 / km
ahr:130 max:149

Warm-Up for Capillano University event #1.

Orienteering 16:34 intensity: (3 @1) + (26 @2) + (1:11 @3) + (14:10 @4) + (44 @5) 3.1 km (5:21 / km) +63m 4:51 / km
ahr:179 max:200

Capillano University SI Race #1.

Felt pretty slow throughout, and a couple of mistakes (caught on the only trap on the course). Not overly happy with this race.

Orienteering 39:23 intensity: (5:34 @0) + (32:45 @1) + (1:04 @2) 2.87 km (13:43 / km) +65m 12:19 / km
ahr:114 max:146

Easy walking/jogging orienteering training at Capillano University with Alexander and Graeme F.
3 PM

Running warm up/down 17:23 intensity: (1:31 @0) + (9:54 @1) + (5:57 @2) + (1 @3) 1.19 km (14:38 / km) +25m 13:15 / km
ahr:126 max:151

Orienteering 25:32 intensity: (43 @2) + (10:44 @3) + (14:05 @4) 2.8 km (9:07 / km) +84m 7:56 / km
ahr:131 max:187

Greenwood Park Mass Start quasi FARSTA. Couple of over-running mistakes on the crazy 1:2500 scale, but fairly clean on the timed portion. Loop #4 was a complete mess though.
4 PM

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)

6 PM

Running 5:00 [1] 0.6 km (8:20 / km)

Jog with Lillian from Church to the Banquet

Capilano University Elite Male - Splits

Greenwood Farsta Elite Male - Splits

Friday Feb 15, 2019 #

Event: Vancouver Sprint Camp 2019
 
6 PM

Orienteering 40:10 intensity: (25:58 @1) + (4:36 @2) + (9:36 @3) 5.13 km (7:50 / km) +35m 7:35 / km
ahr:149 max:187

O-Tervals on Lonsdale Quay.

Thursday Feb 14, 2019 #

Note
(rest day)

Cleaning, packing, and problem sets day. Gonna have to get up early to finish this last problem set, my brain is fried this evening, so won't exactly be going into sprint campmwell rested which is unfortunate.

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