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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: boyle

In the 31 days ending Jul 31, 2007:

activity # timemileskm+m
  orienteering15 10:31:31 32.17(19:38) 51.77(12:12) 274177c
  Running9 6:35:29 43.53(9:05) 70.06(5:39) 111
  walking10 4:13:15 16.16(15:40) 26.01(9:44) 6
  Cross country1 3:30 0.36(9:40) 0.58(6:00)
  Total23 21:23:45 92.23(13:55) 148.42(8:39) 391177c
averages - sleep:4.6 rhr:42

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Tuesday Jul 31, 2007 #

orienteering (Constance Bay May 2005) 44:22 [3] *** 3.82 km (11:37 / km)
7c (injured) shoes: adidas Response Trail XII 0867

humidex 34
controls 14-8A

The knee is really bad after getting up from a long sit.

Monday Jul 30, 2007 #

orienteering (Constance Bay May 2005) 42:48 [2] *** 2.94 km (14:33 / km)
5c (injured) shoes: adidas Response Trail XII 0199

controls 20-15
humidex 32

My left-leg limp is so bad I can barely walk so I sure can't run. So I did an old map of the Torbolton Forest: limp-O w/o compass. The forest is old. There is too much deadfall. The map is old. There are trails not on map and there are mapped trails now grown over.

The soft trails through the forest should be good for rehab.

Sunday Jul 29, 2007 #

Note
rhr:42 (injured) (rest day)

I'm crippled today. This week I'll use ASAs.

bp 110/60 42

Saturday Jul 28, 2007 #

Event: ROC - Score-O & Sprint
 

orienteering race 1:00:34 [5] *** 6.52 km (9:17 / km) +19m 9:09 / km
19c slept:4.1 (injured) shoes: adidas Response Trail XII 0040

Black Creek Park
Chili NY
score-O
90.0%
2/23
controls 11 (twice), 13, 12, 14, 15, 8, 23, 10, 16, 1, 7, 22, 4, 17, 6, 21, 20, 18 and 9


It was a very long drive but well worth it. For only $3, I got two maps and hotdogs.

As usual I blew the start of the course and had eight minutes of mistake before hitting second control. I headed for 11 as first control on Green Road. I suspect that no one who had run this map would have taken that route. The plan was head then to 13 and round back to map but I turned wrong off 11, decided to go for 12, turned too early following white-course runner, got stuck in green and soon found myself back at 11. Okay, let's start over.

I had trouble finding 15 (which I then blew again later in the sprint). Checking my watch at the fork round the swamp I calculated I had time to cirlce entire map. Went S at fork. Lots of running and I loved that. I lost all my time trying to go off trail from 21 to 20 and then fell on trail and still stopped short of control 20. Arriving at trail leading to 18, I knew there was no time for the two outer controls and then at 9, I did the math.

If I put my head down and run full bore, I should make the cut-off. D'oh! So close, 34 seconds late. I'm finally getting the hang of the time limits.

The distance run was about 9k.
C • Go around first 2

orienteering race 16:52 [5] *** 2.3 km (7:20 / km) +17m 7:04 / km
13c shoes: adidas Response Trail XII 0040

Black Creek Park
Chili NY
sprint
27°
88.0%
3/8

Sprint - Splits

Thursday Jul 26, 2007 #

orienteering (Kanata Jul 2006) 20:34 [4] *** 2.13 km (9:39 / km) +15m 9:20 / km
12c (injured) shoes: adidas Response Trail XII 0867

humidex 34

I now believe the broken outers on my shoes are catching vegetation and slowing me. Retire those things.

This was the first run of leg 10 on trail rather than through biting raspberry. The time was comparable. It felt like heat bonking near the end and may actually have lost those 30s on last 3 legs.

Wednesday Jul 25, 2007 #

Running warm up/down 8:30 [2] 1.3 km (6:32 / km)
(injured) shoes: adidas Response Trail XII 0867

humidex 33

orienteering (Kanata Aug 2005) 21:23 [4] *** 2.35 km (9:06 / km) +15m 8:49 / km
10c shoes: adidas Response Trail XII 0867

To control 8 I was running about 8:30/k which is actually slower than I had wanted. From 8 I attempted a visual-only bearing straight S but drifted nearly 300m E (towards control 9) and shot up wrong trail which I soon identified and broke S straight at control but lost a minute with all the woods running. Legs 7, 8 & finish were faster than recorded splits.

I'd like to work on leg 9 again but after this weekend's event it may be some time before I'm sprint-O training again.

walking 21:15 [2] 1.5 mi (14:10 / mi) +6m 14:00 / mi
shoes: adidas a3 Terrain

Tuesday Jul 24, 2007 #

orienteering (Kanata Jul 2006) 20:05 [4] *** 2.13 km (9:26 / km) +15m 9:06 / km
12c (injured) shoes: adidas Response Trail XII 0867

humidex 30
controls 12-1

Sprint - Splits

Monday Jul 23, 2007 #

orienteering (Kanata Aug 2005) 19:38 [4] *** 2.35 km (8:21 / km) +15m 8:06 / km
10c (injured) shoes: adidas Response Trail XII 0867

humidex 28
controls 10-1

I must get ready for the first sprint of the year. I will focus on running as fast as possible w/o losing contact w/ map. Because the left knee is so sore, I'll stick to the softer (but familiar) Kanata sprint maps. The knee causes me to go slower which results in faster course completion. ;)

I continually crossed amongst a large group of pre-teen summer mountain-biking class.

Running warm up/down 9:00 [2] 1.3 km (6:55 / km)
shoes: adidas Response Trail XII 0867


sprint - Splits

Saturday Jul 21, 2007 #

Running race 22:18 [5] 5.0 km (4:28 / km)
slept:5.9 (injured) shoes: adidas Response Trail XII 0040

Over the Rainbow
Perth ON

80.3%
21/133
Third in U50 = 4/11

I did not negative split: 4:19 4:31 4:28 4:15 4:44.

Kevin won the U16 22:42.

Running warm up/down 50:00 [2] 7.5 km (6:40 / km)
shoes: adidas Response Trail XII 0040

Thursday Jul 19, 2007 #

orienteering (Kanata Aug 2005) 28:44 [3] *** 2.35 km (12:14 / km) +15m 11:51 / km
10c (injured) shoes: adidas Response Trail XII 0867

controls 10-1

The woods were too fast for running and I got up to speed and blew by control 7 headed to parking lot (twice) losing more than 3 minutes there and then messing up through to control 4. I'm looking forward to trying this map again backwards but with more contact with map. In other words, slowing down.

Wednesday Jul 18, 2007 #

orienteering (La Peche Sep 2006) 1:09:29 [3] *** 4.0 km (17:22 / km) +73m 15:55 / km
9c (injured) shoes: adidas Response Trail XII 0867

humidex 31

The deerflies/horseflies were worst on the open trail. Maybe my speed attracted them. Maybe they just like the extra airspace.

There is no point reruns on this map w/o flagging near feature-full controls 7 and 8.

Running warm up/down 14:00 [3] 2.35 km (5:57 / km)
shoes: adidas Response Trail XII 0867


Short advanced - Splits

Monday Jul 16, 2007 #

orienteering (Visitor Centre Sep 2003) 11:52 [3] *** 1.67 km (7:06 / km)
12c (injured) shoes: adidas Response Trail XII 0867

Waking with a limping knee, I thought I wouldn't make to train but then I remembered tomorrow's an off day. I didn't make it to Lac-Philippe where it now costs $8.90 just to get the car in the gate.

Running warm up/down 3:13 [3] 0.54 km (6:00 / km)
shoes: adidas Response Trail XII 0867

Sunday Jul 15, 2007 #

orienteering (Rockcliffe Park Jun 2006) 1:12:37 [3] *** 7.44 km (9:46 / km)
21c (injured) shoes: adidas Response Trail XII 0040

I knew this would be a fast map (urban score O) and I dressed accordingly: shorts, singlet and cap. That also meant I took my chances with the poison ivy. But hey, I'm already taking antihistamine for the swollen eye lid. It was so dangerous getting down to control 2 that I got all twisted and blew a couple minutes coming out. Leg 19 through the streets was 7:46 (780m). My left knee is causing some limping.

walking 18:00 [1] 1.8 km (10:00 / km)
shoes: adidas Response Trail XII 0040

Saturday Jul 14, 2007 #

orienteering (Kanata (July 2006)) 25:31 [3] *** 2.13 km (11:59 / km) +15m 11:34 / km
12c (injured) shoes: adidas Response Trail XII 0199

Whether it be mid-summer growth, biting bugs or poor form, I best stick to using trails 'til I get my head on straight. My legs speed through the woods was very good, too good. I swung wide quickly through the woods before rerouting at each catching feature. I'm looking forward to more work on this sprint map.

walking warm up/down 4:00 [1] 0.4 km (10:00 / km)
shoes: adidas Response Trail XII 0199


Sprint - Splits

Friday Jul 13, 2007 #

orienteering (Lac Beauchamp (May 2006)) 54:26 [3] *** 2.83 km (19:14 / km)
7c (injured) shoes: adidas Response Trail XII 0867

I had hoped to run the Lac Beauchamp sprint map Saturday morning but I'm not returning to that park until the horseflies hibernate. The bugs were biting so bad I could not slow enough to stay in contact with map or compass. When I finally got to the fast soft trails after control 7, the bugs were worse than earlier. I could not run fast enough to out run the biting. Add insult to injury, I fared better than I had at the champs but this map was a very bad event for me - and still is. I guess that means I should practise more on it, hmmmm.

Cross country warm up/down 3:30 [3] 0.58 km (6:00 / km)
shoes: adidas Response Trail XII 0867

walking 14:00 [1] 1.4 km (10:00 / km)
shoes: adidas Response Trail XII 0867

Thursday Jul 12, 2007 #

orienteering (Kanata (August 2005)) 22:46 [4] *** 2.35 km (9:41 / km) +15m 9:23 / km
10c (injured) shoes: adidas Response Trail XII 0867

I woke up with the upper lid of right eye swollen shut. I guess the bugs were biting last night.

walking 31:00 [1] 3.1 km (10:00 / km)
shoes: adidas Response Trail XII 0040


sprint - Splits

Wednesday Jul 11, 2007 #

orienteering 1:39:50 [3] *** 4.46 km (22:23 / km) +60m 20:58 / km
8c (injured) shoes: adidas Response Trail XII 0867

While it was nice to be back in the Gatineau, the vegetation growth in the white map reminded me why we don't have orienteering meets in the summer. The bugs were bad. I had no repellant but don't think I was bitten. I tried the winter routes off-trail to control 1 and lost 25 minutes there. I didn't find tape at control 3 but I may have been messed up. There was no tape at 8 but none is needed.

Even with my knee-driven slow pace, my navigation was poor through first four controls.

Even though I need lots of training to get back in form, I felt that was enough time in the woods.

walking 17:00 [1] 1.7 km (10:00 / km)
shoes: adidas Response Trail XII 0040

Tuesday Jul 10, 2007 #

walking 17:00 [1] 1.7 km (10:00 / km)
(injured) shoes: adidas Response Trail XII 0040

While cheering on the NL all-stars, I worked at my physiotherapy for the first time since racing in Miquelon.

Monday Jul 9, 2007 #

walking 25:00 [1] 2.5 km (10:00 / km)
(injured) shoes: adidas Response Trail XII 0040

I'm breaking in the new shoes, the last pair of their kind. With everything in the region of my left knee in pain the day after the Boilermaker, much of the walking comes with a limp.

Sunday Jul 8, 2007 #

Note

08h00 BM

walking warm up/down 56:00 [2] 6.0 km (9:20 / km)
(injured) shoes: adidas Response Trail XII 0199

The journey from The Sports Authority in Syracuse to home took 3h50.

Running race 1:15:05 [4] 15.0 km (5:00 / km) +111m 4:50 / km
slept:3.9 shoes: adidas Response Trail XII 0199

Boilermaker
Utica NY
58.4%
2118/10822

How hot and hilly is this race? My 15k split in a 25k race two weeks ago was faster.

How injured am I? With the exception of pacing duties in 2004, this the slowest race of the ten completed. It is also my first Boilermaker when I did not finish in the top 2000. Even so, I am VERY glad I went.

Neither Frank Shorter (lack of sponsorship) nor Corey (injury) raced me.

splits: 8:00 8:06 8:10 (25:10) 8:31 6:34 8:30 (49:41) 8:44 7:46 8:23 2:18

Saturday Jul 7, 2007 #

walking 50:00 [1] 5.0 km (10:00 / km)
(injured) shoes: adidas Response Trail XII 0867

Journey to the race expo at Utica took 4h40.

Friday Jul 6, 2007 #

Running 40:06 [3] 7.0 km (5:44 / km)
(injured) shoes: adidas Response Trail XII 0199

I practised Boilermaker starting pace on the track until a twinge in my upper left calf: 9 * 400 @ 1:54.

Wednesday Jul 4, 2007 #

Running 1:22:37 [3] 9.0 mi (9:11 / mi)
(injured)

I bobbled the first miles yet still put together a ladder on the track: 9:41 9:46 9:23 9:17 9:09 9:02 8:56 8:52 8:28.
C • stars sprint champs 1

Monday Jul 2, 2007 #

Running 1:30:40 [3] 15.59 km (5:49 / km)
(injured) shoes: adidas Response Trail XII 0199

Glen Tay ON
ex CPR Havelock subdivision

About a mile west of Wemyss (16h25), a wild cat (very small cougar?!) crossed my path.

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