Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Jul 8, 2001:

activity

time

miles

Running - Easy

3:46:39

16.17

(14:01)

26.02

(8:43)

Running - Tempo

2:51:09

14.1

(12:08)

22.69

(7:33)

Running - Barely

1:20:00

3.31

(24:09)

5.33

(15:01)

Running - Pace

1:05:43

5.52

(11:54)

8.89

(7:24)

Running - Sprint

Total

9:03:32

39.11

(13:54)

62.93

(8:38)

2:26

0:00

» now

Sunday Jul 8, 2001 #

Running - Easy (grass) 8:00 [2] 1.07 mi (7:29 / mi)

Warm up for day 2 of WCOCs. My left achilles hurt a bit.

Running - Easy (orienteering) 20:00 [2] 1.8 km (11:07 / km)

Ran day 2 of the WCOCs in 81:47 (less 1:50). I was late to my start, not least of all because meet time was ahead of real time by a few minutes, so I started almost two minutes late. I had trouble switching into race mode, both in running and in my mental focus, so I went slowly for the first three controls and some of leg 3-4, then I started running normally on the long leg to number 5. about 3/4 of the course was Tempo pace, after the easy and rough beginning.

Running - Tempo (orienteering) 59:57 [3] 8.0 km (7:30 / km)

...the rest of WCOC day 2.

Course 8 - Splits

Saturday Jul 7, 2001 #

Running - Easy (grass) 8:00 [2] 1.0 mi (8:00 / mi)

Warmed up for day 1 of the Western Canadian Champs at Fort Desjarlais, near Hartney, Manitoba.

Running - Tempo (orienteering) 1:03:04 [3] 8.43 km (7:29 / km)

Ran day 1 of the Western Canadian Champs. I had a pretty good run, with no large mistakes, and I felt pretty strong.

WCOC Day 1 Course 8 - Splits

Thursday Jul 5, 2001 #

Running - Easy (orienteering) 21:30 [2] 2.8 km (7:41 / km)

Picked up controls as a warm-up on my way to the start of the relay at Sylvan Lake.

Running - Pace (orienteering) 21:00 [4] 2.93 km (7:10 / km)

Went out for three loops of the two-person, score-O style relay: 8, 12, and 1 minute. I ran hard but lost 3.5 minutes on one control because it was in the wrong place, so I should've been a bit under 6 min/km. There was about 140 meters climb. My team mate was 10-year-old Owen Newson, who did a fine job navigating to the controls, but then let his focus lapse and had some trouble getting back to the start/finish. It was a fun time and a good format for an easily set, mixed skill relay: Each member had to visit at least 6 of the 14 controls, and each had to go out three times and punch a minimum of one control each time out.

Wednesday Jul 4, 2001 #

Running - Easy (terrain) 8:00 [2] 1.2 km (6:40 / km)

Jogged to the start of the route choice exercise at Alkali Lake South.

Running - Easy (orienteering) 1:00:00 [2] 5.0 km (12:00 / km)

Ran route choice exercise on Alkali Lake South, shadowing Lauren Wolfe and Morgan Lay, then I picked up a few controls on the way back to the car. It was hot so we went swimming at Premier Lake in the afternoon.

Running - Sprint (orienteering) 1 [5] 0.0 mi

We did a map copying relay in the evening: The coaches (adults) vs. the older juniors vs. the younger juniors. We did our best, but the older juniors kicked our butts. We took turns memorizing a control from our map, then sprinting to the blank map we had to copy the leg onto, then back to tag the next person.

Tuesday Jul 3, 2001 #

Running - Barely (orienteering) 1:20:00 [1] 5.33 km (15:01 / km)

Shadowed Erika Lay and Lauren Wolfe for a line-O at Sylvan Lake North in the morning.

Running - Easy (terrain) 6:00 [2] 0.75 mi (8:00 / mi)

Warm up for rough/precision exercise on Sylvan Lake South map.

Running - Pace (orienteering) 13:48 [4] 1.7 km (8:07 / km)

Ran three controls shadowing Thomas Nippen at Sylvan Lake South. The object of this exercise was to pick an attack point and thus break each leg into rough and precision orienteering sections. About three minutes were lost in two mistakes, so we were moving pretty well (5:35 for the 1 km first leg).

Running - Tempo (orienteering) 17:13 [3] 2.0 km (8:37 / km)

Ran the last four controls of the rough/precision exercise shadowing Robin Foubister, who was more tentative but had less lost time (1-2 minutes, counting hesitations?).

Running - Easy (trail) 10:36 [2] 1.18 mi (8:59 / mi)

Warm down jog back to Purcell House after rough/precision exercise.

Monday Jul 2, 2001 #

Running - Easy (grass) 6:00 [2] 0.8 mi (7:30 / mi)

Brief warm up for Classic race at Alkali Lake. Bill and I arrived late after taking a wrong turn (1 hour detour) on the way there, despite already having driven to Alkali Lake.

Running - Tempo (orienteering) 30:55 [3] 4.26 km (7:15 / km)

Ran Classic course 4 in 61:50, but I had to run to the start, so it was really 61:04. About half the course was at Tempo intensity and about half at Pace (which I've logged separately). I made a big mistake on one control and had some other smaller bits of lost time, so it was a fair-to-poor run. Also, I felt tired from so many days of racing.

Running - Pace (orienteering) 30:55 [4] 4.26 km (7:15 / km)

...Classic at Alkali Lake.

Running - Easy (orienteering) 54:41 [2] 5.0 km (10:56 / km)

I shadowed Matthew Nippen and Carl Lundgren on classic course 3 as the first exercise of the Sass Peepre Western Junior Training Camp in Cranbrook.

Running - Easy (orienteering) 23:52 [2] 2.5 km (9:33 / km)

Picked up a few controls at Alkali Lake.

Classic 4 - Splits

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