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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 7 days ending Feb 18, 2019:

activity # timemileskm+m
  Run8 4:47:50 25.38(11:21) 40.84(7:03) 934361c
  Total8 4:47:50 25.38(11:21) 40.84(7:03) 934361c
  [1-5]8 4:20:25

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Sunday Feb 17, 2019 #

9 AM

Run warm up/down 7:22 intensity: (1:38 @0) + (39 @1) + (54 @2) + (2:27 @3) + (1:44 @4) 1.25 km (5:52 / km) +9m 5:40 / km
ahr:151 max:180

Run race (sprint orienteering) 18:12 intensity: (8 @0) + (36 @1) + (1:04 @2) + (14:19 @3) + (2:05 @4) 3.39 km (5:22 / km) +34m 5:07 / km
ahr:169 max:178 25c

SI Race #3 - Kensington Park.

Pair starts based on place from previous day. Started with Eric Bone, but never saw him. Focus was to go slower off the start and spatial awareness. Maybe didn't totally succeed at slow start.

+good spatial awareness --understood what was going on
+good at directions to trees.
NI: looking at route options more

Results: https://data.whyjustrun.ca/files/4/6/JLfEwG3k0R_yL...

20th.


CC: 155
11 AM

Run warm up/down 9:40 intensity: (43 @0) + (17 @1) + (24 @2) + (5:54 @3) + (2:22 @4) 1.49 km (6:30 / km) +67m 5:19 / km
ahr:165 max:177

Run warm up/down 7:54 intensity: (33 @0) + (1:14 @1) + (1:48 @2) + (4:05 @3) + (14 @4) 1.08 km (7:18 / km) +31m 6:24 / km
ahr:158 max:176

Run race (sprint orienteering) 18:10 intensity: (31 @0) + (1:01 @1) + (25 @2) + (9:03 @3) + (5:35 @4) + (1:35 @5) 3.26 km (5:35 / km) +57m 5:08 / km
ahr:173 max:192 188c

SI Race #4: BCIT Setup

Good confusing course, first control was tough! I think this one went well for me. Also felt I had good speed in last couple of legs.

+Good planning long legs
+ Good spatial awareness
NI: planning short legs are opportunities.

Resuts: https://data.whyjustrun.ca/files/4/6/JLfEwG3k0R_yL...

20th

CC: 173

Run race (sprint orienteering) 19:06 intensity: (18 @0) + (29 @1) + (34 @2) + (6:25 @3) + (11:11 @4) + (9 @5) 3.64 km (5:15 / km) +49m 4:55 / km
ahr:173 max:184 18c

SI Race #5 - BCIT Chase

They only did a small chase start, so went out on mass start. Only one course, no forking. Patrick Nuss and I took the tunnel route to the first control just to do something different, but it was clearly the wrong choice. Also some not-so-great route choice elsewhere. I just don't have the running speed and loose out on these.

+ Some good route choices
+ Continue to have good understanding of the legs and traps, etc.
NI: running speed!

Results: https://data.whyjustrun.ca/files/4/6/JLfEwG3k0R_yL...

29th

CC: 191

Saturday Feb 16, 2019 #

Run race 15:38 [3] *** 2.8 km (5:35 / km)
21c

First SI-race - Capilano University. Went well, fun area and fun course. Forgot to start my watch. Hesitated They dropped first control because a roadway was blocked and not shown on map as such.

+ Good planning and spatial awareness
+ Good checking routes/options carefully.
NI: push harder in last few controls.

Results: https://data.whyjustrun.ca/files/2/8/PZmWcpYrEtNXd...

14th

cc: 84
9 AM

Run race (sprint orienteering) 26:15 intensity: (7:22 @0) + (3:43 @1) + (2:36 @2) + (6:29 @3) + (6:01 @4) + (4 @5) 3.54 km (7:25 / km) +85m 6:37 / km
ahr:148 max:192 19c

2-man relay at Cates Park near Deep Cove. Partnered with Kevin Mihata from Seattle. I miss-punched first control out of the gate, but the rest went well. Pretty good contact / focus for some legs.

Pre-made teams and first race was a good icebreaker.

+Good reading ahead
+Good planning / spatial awareness of the course
NI Slower off the start, don't rush first control.

Results: https://data.whyjustrun.ca/files/4/0/tV4_WLMw5gFQJ...

CC: 38

Run (sprint orienteering) 21:40 intensity: (1:47 @0) + (12:01 @1) + (7:52 @2) 2.44 km (8:53 / km) +40m 8:13 / km
ahr:141 max:155 25c

Practice at Roche Pt Park near Deep Cove. Focus was good control taking habits: see control, confirm code, note exit, refold map, look up at exit route.

Did okay for some, good thing to focus on in future. Build good habits. Had a hard time understanding what they map in the forest here (stumps, knolls, rootstocks, etc).



CC: 63
12 PM

Run warm up/down 10:11 intensity: (1:08 @0) + (5:04 @1) + (2:48 @2) + (1:11 @3) 1.51 km (6:45 / km) +69m 5:29 / km
ahr:140 max:173

Run (sprint orienteering) 26:55 intensity: (3:36 @0) + (4:58 @1) + (14:30 @2) + (3:51 @3) 3.5 km (7:42 / km) +119m 6:35 / km
ahr:147 max:168 18c

Three mini-training exercises at Capilano University. Ran with Benoit and Sergio whic was fun. Focuses were 1) routes blocked with purple lines, 2) high-speed direction control (this went well - good skill to have to aim correctly across parks) and 3) Not-obvious route choices.

cc: 102
3 PM

Run warm up/down 10:14 intensity: (35 @0) + (9:30 @1) + (9 @2) 1.39 km (7:23 / km) +89m 5:35 / km
ahr:132 max:147

Run race (sprint orienteering) 34:09 intensity: (5:02 @0) + (10:30 @1) + (14:11 @2) + (4:26 @3) 2.61 km (13:06 / km) +94m 11:06 / km
ahr:143 max:174 28c

SI Race #2 - Greenwood Park Farsta. Due to ice on cliffs, organizers decided loops 1 and 4 were not timed. Map was crazy 1:2500 forest map. Dog pile at first control, good thing it was slow. Ran up "cliff" out of pivot on my second loop, that was fun. Race part was in an open forest with lots of deadfall. Slippery, pitied those without spikes. But it went well and starting to get the hang of forest mapping.

Glad the last leg was not raced, it was a gross slog and would have been deadly!

+Getting hang of forest sprint.
+good direction control to controls
NI: slower / more carefull in first couple of controls

Results: https://data.whyjustrun.ca/files/2/8/PZmWcpYrEtNXd...


11th - guess I am best in the forest!
CC: 130

Friday Feb 15, 2019 #

Event: Vancouver Sprint Camp 2019
 
6 PM

Run (sprint orienteering) 32:32 intensity: (2:58 @0) + (9:30 @1) + (7:18 @2) + (8:16 @3) + (3:40 @4) + (50 @5) 4.38 km (7:26 / km) +125m 6:30 / km
ahr:152 max:188 19c

First training of spring camp. Ran night O-tervals at Lonsdale with Ian Collins and Graeme Rennie - fun type of training and good to run with others. Some snow on ground, slushy, but not to much slowing you down and not too treacherous.

Night-O was tough to read the detailed map. I found my map reading was holding me back the most. Running was good. Fun to run with the guys.

2019 Control Count: 19.

Wednesday Feb 13, 2019 #

8 PM

Run 29:52 intensity: (1:06 @0) + (18:59 @1) + (7:44 @2) + (2:03 @3) 4.57 km (6:32 / km) +68m 6:05 / km
ahr:142 max:173

Last run before sprint camp! Felt a bit sore and tired...but it was after eating lots of pizza which doesn't help.

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