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Training Log Archive: El Chucko

In the 7 days ending Oct 9, 2011:

activity # timemileskm+m
  Orienteering2 3:25:51 10.75(19:09) 17.3(11:54) 21537 /57c64%
  Running3 1:09:46 2.49 4.0
  Hockey/Skating1 1:00:00
  Total4 5:35:37 13.24 21.3 21537 /57c64%

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Sunday Oct 9, 2011 #

Running 10:00 [2]
shoes: La Sportiva Crosslite

Long warmup

Orienteering race 2:22:11 [4] ***** 9.9 km (14:22 / km) +140m 13:25 / km
spiked:14/20c shoes: La Sportiva Crosslite

Ontario Champs Long, 10/14, Winner Will Smith 1:27:16. An extremely tough race, which I never really was that immersed in after blowing control 2. Very physically demanding with tough stretches of green that I could barely get through and lost a lot of time on, and never really had the running intensity today to have a good time, so quite disappointing.

Lost 12:30 on control 1 after making a parallel error. Got to the cliff where I was positive I would find my control but there was nothing there and I panicked. Totally lost my composure as I couldn't figure out what on earth I did wrong. Wandered around aimlessly for 10 minutes before relocating on a control 500m away. Really sucked the life out of my race. Also lost 3:00 on 5 after blowing my attack and struggling through the green sections, 30s on poor attacks on 7, 14, and 15, and 1:00 on a terribly executed very short leg to 18. Total time loss around 18 to 20 minutes. After control 15 I was pretty much out of gas and did a light jog from that point forward rather than anything that could honestly be classified as running.

Saturday Oct 8, 2011 #

Running 10:00 [2]
shoes: La Sportiva Crosslite

Middle warmup

Orienteering 44:32 [4] **** 4.7 km (9:29 / km) +75m 8:47 / km
spiked:9/17c shoes: La Sportiva Crosslite

Ontario Champs Middle. 12/19, Winner Will C. in 37:00. Overall the first 4 controls were good for me, I completely lost focus and forgot about my orienteering technique on controls 5 to 8, and was good after I walked for 30s and then regrouped after blowing control 8. Lost 15s on a poor attack on 4, 1:00 on a poor bearing on 5, 1:00 after leaving the wrong path from a clearing on 6, 2:30 on 7 and 2:00 on 8 after paying too much attention to indistinct trails and not much else, 30s on a poor attack on 13, 15s on indecision on 14 and 15s on control circle confusion on 15. Total time loss about 7:45, far too much and very rusty orienteering. About the only good thing about this race is that if you subtract my errors my time would have been good enough for the win (but everyone was making mistakes, 33-34 minutes would have been a better winning time)

Running 10:00 [2]
shoes: La Sportiva Crosslite

Sprint warmup

Orienteering race 19:08 [5] *** 2.7 km (7:05 / km)
spiked:14/20c shoes: La Sportiva Crosslite

Ontario Champs Sprint, 14/20, winner Will C. 14:48. Tricky race with 2 technical sections in the woods and the rest a fairly easy open sprint race. Overall my navigation was sloppy and I was slow. Lost 20s on 1 when I couldn't see the control in thick vegetation, 15s with a retarded route on 5, 10s on a poor bearing on 9, 30s on a brutal attack on 15, 1min on an extremely shoddy display of compasswork and mapreading on 17, and 10s on a poor route to 18. Overall time loss 2:25.

Thursday Oct 6, 2011 #

Hockey/Skating 1:00:00 [3]

Noon toony shinny, felt the best on the ice I have all year, didn't need any breaks in 4 on 4 and was seeing the ice much better than my last two games. Also my first pass receiving on the breakout and pass breakups were much better.

Tuesday Oct 4, 2011 #

Running intervals 14:46 [5] 4.0 km (3:42 / km)
shoes: New Balance 790

First speed workout since....November 11th last year? Hmmm that seems like a pretty long time away from the track. Was doing 1000m intervals, with a maximum number of 7. Had 3 good intervals, then my calves started to get really tight on the 4th one so I called it quits after that, don't want to rush into speed work too much.

Splits:
1-3:30.7
2-3:40.0
3-3:41.8
4-3:53.9

Running 25:00 [2]
shoes: New Balance 790

10 minute warmup, 7 minutes between intervals, 8 minute cooldown

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