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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ursus

In the 7 days ending Aug 6, 2017:

activity # timemileskm+m
  Orienteering4 5:36:53 11.06(30:28) 17.8(18:56) 42512 /22c54%
  Running1 1:09:22 6.21(11:10) 10.0(6:56)
  Total5 6:46:15 17.27(23:31) 27.8(14:37) 42512 /22c54%

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Sunday Aug 6, 2017 #

6 AM

Running (Trail Run) 1:09:22 [3] 10.0 km (6:56 / km)

Trail running in Connaught Park and Frank Ryan Park.
3.5 X 2 km loop = 7 km - Connaught Park
2 x 1 km loop = 2 km - Frank Ryan Park
1 km - Elmhurst Connector

Nice cool morning.

Saturday Aug 5, 2017 #

Orienteering race 31:41 [3] *** 1.5 km (21:07 / km) +40m 18:38 / km

2017 Canadian Orienteering Championships - Middle - Course 4
This was the first time I'd ever run an advanced course, so I went with the short Course 4.
Terrain was very stony, and was difficult to run on with any speed. I don't know how the elites can run so fast through this... well, I guess that's why they're elite!
1. I was a little frustrated that this control was so close to the start. Not really necessary and a little confusing as I hardly had my map oriented before it came up. It could have easily been E. of the trail .
2. The only control that I really bombed. Silliness really... I just didn't have good contact with the map.
3. Easily attacked off the cliff and up the re-entrant.
4. Same plan as 3, and it was as expected.
5. Easy run following the contour of the valley to the knoll.
6. I bobbled 6, when I changed plans mid-leg. I have to stop doing that! My original plan to go S. of the marsh was a good one, and I lost ~3 minutes by changing and going around on the trail.
7. Straight run on compass.
8. I came down the slope to far W., but the forest was very open, and I saw the control 50 m across the slope.
9. Easily found by following the river.
10. Visible from the trail in the open forest.
11. Go Control easily found.

All in all, I was happy with my first advanced level race except for number 2. Still a lot to learn ahead of me.

Wednesday Aug 2, 2017 #

10 AM

Orienteering race 2:45:00 [3] ***** 6.1 km (27:03 / km) +330m 21:17 / km

O-Fest 150 Retro-O
Well, that was epic!! Very challenging retro style course on the original Canadian O Champs map from 1968. B&W, and 1:20,000. I'm very happy to have actually finished.
Francis recorded 299 m of elevation gained, so probably close to that for me. (edit: counted 330 m by the contour lines).
1. Easy, spiked
2. Ran around on the trail to get used to the map. Great decision, and no problems finding the re-entrant.
3. Straight forward
4. Ran straight to 4 and much difficulty getting out to the trail. I eventually found the trail, but I had to attack 4 from multiple directions to find it.
5. Straight forward.
6. Attacked off of the spur from the W. Almost ran past the control, but I lucked out as another runner took the control and I actually hear the beep from where I was... I was that close.
7. Straight forward, but I was thrown off by the scale. It turns out that there was 30 m of elevation gain up to the control... up, up, up.
8. Made a II error and lost about 10 minutes looking around the wrong knoll before I found myself.
9. Ran around on the trail. Well, hiked actually, because I was pretty much spent at this point, 2 hours in and a humidex of 35. Eventually attacked from the small ravine.
10. Attacked from the trail turn with the prominent cliff. Made it over the first hill, but then mistook a re-entrant for the valley. Had to go further E, but then found the correct valley and the control. Lots of brambles in here made it un-fun.
11. Had a difficult time finding a good attack point for 11, and I left the trail too early at first, but I was a contour too early. Tried again and found it straight away.
12. Not hard, but the taping and signs around the biathlon range were confusing. I saw one runner scratching his head wondering if he should run in on the 'closed' trail, but he was on the correct route. I went around on the next trail and found it with ease.

All in all, a great run/hike, although I wasn't fit enough for almost 3 hours of running.

Tuesday Aug 1, 2017 #

9 AM

Orienteering 1:30:00 [2] ***** 5.0 km (18:00 / km)

Training run/hike on The Barrens map.
Very challenging terrain. Water was quite high, too, and I was almost swimming at one point. Also the deer flies tried to carry me away.
Thanks for the great map and controls fkawam.

Monday Jul 31, 2017 #

9 PM

Orienteering race 50:12 [4] *** 5.2 km (9:39 / km) +55m 9:10 / km

O-Fest 150 Night-O
My first ever night-o was a blast. Tons of fun. I was happy with my orienteering. Quite slow at first as it took me a few minutes to get adjusted to the map scale. The only really bad error was going from 16 to 7 (instead of 17) on my map (3 A1) as the purple lines confused me at the end. Oh well.

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