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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 7 days ending Jul 27:

activity # timemileskm+m
  Run5 4:09:26 18.98(13:09) 30.54(8:10) 69076c
  Total5 4:09:26 18.98(13:09) 30.54(8:10) 69076c
  [1-5]5 4:01:45

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Saturday Jul 27 #

10 AM

Run warm up/down 10:02 intensity: (1:03 @0) + (6:54 @1) + (2:05 @2) 1.36 km (7:21 / km) +62m 6:00 / km
ahr:136 max:157

Run race (orienteering) 56:31 intensity: (10 @0) + (4:03 @1) + (19:31 @2) + (29:40 @3) + (3:07 @4) 5.41 km (10:27 / km) +187m 8:55 / km
ahr:163 max:179 19c

COC'19 Middle distance at Kinadapt, near Rawdon, QC. Hot, but not too bad. Ran M21. Was difficult, tricky course. First couple of controls scared me, went careful. Felt I couldn't run since the terrain was so rocky. Quite green too (maple leafs in face all day). Slog of a climb to control 12.

Finished 9th. Happy to be in top 10, but not happy that Francis F. beat me! I guess this is his home terrain.

Results: https://www.attackpoint.org/racesplits.jsp/race_32...

Friday Jul 26 #

10 AM

Run warm up/down 9:24 intensity: (2:36 @0) + (4:13 @1) + (2:35 @2) 1.58 km (5:58 / km) +67m 4:56 / km
ahr:130 max:159

Run race (orienteering) 21:32 intensity: (26 @1) + (37 @2) + (8:03 @3) + (10:54 @4) + (1:32 @5) 4.11 km (5:14 / km) +56m 4:54 / km
ahr:176 max:190 26c

COC'19 Sprint Championships on Le Centre de la Nature, Laval, QC. Ran M35/Course 6. Went well, felt some good speed in sections and was wiped at the end. Hot (>30C), few bobbles. Interesting thing was the map was on the new ISSOM standard, so wasn't sure which greens were cross-able 1st in M35 (21:31, full min ahead of next fellow) and 16th on course. Otherwise, no complaints for a park sprint.

I think I should get an SI air - would save ~1-2 sec/ control = 25+ sec.!

Results: https://attackpoint.org/racesplits.jsp/race_32129
Map & track: http://orienteering.ca/cgi-bin/reitti.pl?act=map&a...

Run warm up/down 9:37 intensity: (26 @0) + (2:03 @1) + (6:23 @2) + (45 @3) 1.36 km (7:06 / km) +16m 6:41 / km
ahr:154 max:166

5 PM

Run 24:07 [1] 3.39 km (7:06 / km) +24m 6:51 / km

Corn Maze!

Monday Jul 22 #

6 AM

Run warm up/down 5:05 intensity: (48 @0) + (14 @1) + (24 @2) + (2:22 @3) + (1:17 @4) 0.85 km (5:57 / km) +46m 4:41 / km
ahr:157 max:182

Run race (orienteering) 24:54 intensity: (1:39 @0) + (8:48 @1) + (1:57 @2) + (12:08 @3) + (22 @4) 2.93 km (8:29 / km) +70m 7:35 / km
ahr:149 max:177 11c

HPP relay at Larose Forest. Ran first leg with Joanne and Stan Woods (team Forest in the Woods). Went well, kept up with the boys till the pivot, then mistake on first loop, but still came in 4th. Happy with that. Joanne took us to third and Stan held that place. Nice work team!

Lesson is: never give up, keep working it and it can pay off.

Once again, GPS stopped prematurely.

Results: http://ottawaoc.ca/Results/20190722_results.html

Sunday Jul 21 #

7 AM

Run warm up/down 3:12 intensity: (41 @0) + (2:31 @1) 0.55 km (5:51 / km) +18m 5:02 / km
ahr:127 max:134

Run race (orienteering) 1:25:02 intensity: (18 @0) + (50 @1) + (28:56 @2) + (53:57 @3) + (1:01 @4) 9.0 km (9:27 / km) +145m 8:45 / km
ahr:163 max:177 20c

Ottawa O-fest long at Larose Forest. Chase start and I was out first. Cooler today, but still hot (~30oC). Went well. Very flat area and bushier than suggested (grew in over the summer). Lots of compass work, but that went well. Scary first control, many seemed liked "bingo", but that is how it goes. Messed up 3rd last control (#18) even though ti was an easy one...didn't really know where I was going into control and didn't see it...looped around, lost ~4min I guess.

Overall, great race, didn't feel bad in spite of heat. Was SO wet at the end, totally soaked. (woods were wet from thunderstorm night before).

Won M35 overall (and the course) by a fair margin.

GPS stopped a few times (stop button got pressed) out, so added some time.

Results: http://ottawaoc.ca/Results/20190721_results.html
Map: http://orienteering.ca/cgi-bin/reitti.pl?act=map&a...

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