Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bensmith

In the 7 days ending May 5, 2019:

activity	#	time	miles		km		+m
Orienteering	8	3:09:22	14.9	(12:43)	23.98	(7:54)	728
Running	2	1:30:02	10.39	(8:40)	16.72	(5:23)	251
Total	10	4:39:24	25.29	(11:03)	40.7	(6:52)	979

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Sunday May 5, 2019 #

9 AM

Orienteering race 16:57 [4] 3.01 km (5:38 / km) +95m 4:52 / km
ahr:171 max:181

Race 5 - Aberdeen Hall. Great Farsta, with pretty smooth nav. Missed 1 trap, but wasn't too costly.

11 AM

Orienteering race 18:56 [4] 3.3 km (5:44 / km) +85m 5:05 / km
ahr:172 max:179

Race 6 - UBCO. Beautiful forest to start with, then campus. Pretty smooth except for one small bobble near a control circle

12 PM

Orienteering race 16:59 [4] 3.16 km (5:22 / km) +65m 4:52 / km
ahr:170 max:179

Race 7 - UBCO. Was not reading ahead enough, causing 2 big mistakes.

What an awesome weekend of orienteering. 7 intense races in varied terrain, and all really good courses. Super job by David, Alexander, Rachel and the rest of the Bakker/Corbett/May families.

My legs are very tired. My brain was clearly fried by the end of race 5 as I wasn't able to make sensible decisions any more. I definitely got my monies-worth. Two weeks to recover, then on to Sage Stomp!

OART #7 UBCO South - Splits

OART #5 Academy Hill Farsta - Splits

OART #6 UBCO North - Splits

Saturday May 4, 2019 #

Event: Okanagan Adventure Running Tournament II

10 AM

Orienteering race 16:30 [5] 2.57 km (6:25 / km) +100m 5:22 / km
ahr:177 max:188

OART Race 1, Okanagan College. Felt fast, ran mostly smooth, just a few secs of mistakes.

12 PM

Orienteering race 18:37 [5] 3.45 km (5:24 / km) +95m 4:45 / km
ahr:177 max:187

Race 2 - Becker Ridge. Big mistake by not seeing a short uncrossable wall. Really tough to catch back up with Siri and Forest after that.

1 PM

Orienteering race 14:46 [4] 2.18 km (6:46 / km) +100m 5:31 / km
ahr:175 max:188

Race 3 - Becker Ridge. Lots of hesitations on the ridge, but okay in the urban.

3 PM

Orienteering race 23:01 [4] 2.5 km (9:12 / km) +75m 8:00 / km
ahr:161 max:172

Race 4 - Postill. Lovely forest. Nav was mostly clean, though I was slow out of every control. As usual, I lost a lot of time just by being slow through forest.

OART #2 Becker Ridge 1 (Semifinals) - Splits

OART #4 Lower Postill - Splits

OART #1 Okagan College Vernon (Quarters) - Splits

OART #3 Becker Ridge 2 (Finals) - Splits

Thursday May 2, 2019 #

12 PM

Running 44:31 [4] 9.08 km (4:54 / km) +112m 4:37 / km
ahr:156 max:184 shoes: on Cloudflow Grey

10 min warmup
25 min progression (4:30 to 3:55)
10 min cooldown

My glutes are still sore from Tuesday's hill reps. Feels like they're bruised!

Tuesday Apr 30, 2019 #

12 PM

Running 45:31 [3] 7.64 km (5:57 / km) +139m 5:28 / km
ahr:152 max:186

10 min warmup
9 x Huckleberry Hill reps
10 min cooldown

Rep times from culvert to bent tree: 49, 50, 49, 50, 48, 50, 47, 47, 42

6 PM

Orienteering 1:03:36 [1] 3.81 km (16:42 / km) +113m 14:32 / km

OAK week 5 at Greenwood Park. Lots of hills and jungle running.

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