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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rastridge

In the 7 days ending May 26:

activity # timemileskm+m
  Running6 2:52:50 20.93(8:15) 33.69(5:08) 154
  Orienteering - Sprint5 2:03:57 14.62(8:29) 23.53(5:16) 10793 /100c93%
  Orienteering1 1:59:32 6.09(19:38) 9.8(12:12) 3899 /11c81%
  Total9 6:56:19 41.64(10:00) 67.02(6:13) 650102 /111c91%

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Sunday May 26 #

11 AM

Orienteering 1:59:32 [2] **** 9.8 km (12:12 / km) +389m 10:11 / km
spiked:9/11c shoes: Inov8 Oroc 290

burke mtn wjr

fun course, technically fine but crazy downpour

7 was too low, crawled up the hill through the slash

called it after 10, was too cold to function after crossing a massive creek twice (once accidentally to chest level… and the other to waist) the cold was distracting

hit the last control bc i felt like it

basically got to the highest point of the course and ran hard down the hill trying to warm up

not a great start to a week of orienteering
8 PM

Orienteering - Sprint 15:42 [3] *** 3.49 km (4:30 / km) +9m 4:26 / km
spiked:19/21c shoes: Saucony Endorphin Speed 3

kelowna waterfront sprint

david bakker took an oart 2018 course and made some changes

lots of fun and got to run fast, and it was sunny which made me happy

being picky here but two controls where there were errors, one where i ran through an olive green parking lot median and had to go backwards, another where i didn’t pick the best route (a time loss of probably only a few seconds)

Saturday May 25 #

2 PM

Running warm up/down 14:16 [3] 3.0 km (4:45 / km)
shoes: Asics Gel Nimbus 24

warm up jog indoor 200m track :(

Running intervals 23:05 [4] 3.2 km (7:13 / km)
shoes: Asics Gel Nimbus 24

2x(600, 2min rest, 400, 90s rest, 300, 60s rest, 200) 4min set rest, @3000m to 800m pace

2:08.2, 81.4, 58.9, 36.1

2:04.8, 81.0, 57.8, 37.1

consistent-ish so happy with that

tired legs from standing all morning, and indoors at lindsay park is incredibly humid

i felt okay all things considered, definitely not a fan of running on an indoor track but it was the best way to get my workout in today

600s and 400s were great, 300s and 200s were less great but that is consistent with how i usually perform in workouts—and i think the humidity and tight corners exacerbated it

walk 100m before starting 300s

Running warm up/down 11:48 [2] 2.0 km (5:54 / km)
shoes: Asics Gel Nimbus 24

shuffle jog

Friday May 24 #

5 PM

Running 47:21 [3] 9.83 km (4:49 / km) +60m 4:40 / km
shoes: Asics Gel Nimbus 25 (pink)

easy run, impulsively decided to run to the rowing boathouse and got scooped up by my dad driving by

includes approx. 3min of waiting at traffic lights

Thursday May 23 #

1 PM

Running warm up/down 10:01 [2] 2.0 km (5:01 / km) +7m 4:55 / km
shoes: Saucony Endorphin Speed 3

jog to start beginning at lincoln way and richardson way

Orienteering - Sprint 25:10 [3] **** 4.73 km (5:19 / km) +9m 5:16 / km
spiked:25/27c shoes: Saucony Endorphin Speed 3

mru sarcee meadows training with barriers

alton set a fantastic course and i made a mess of it by forgetting to bring a map bag… it started raining after 5 controls and my home-printed map promptly started dissolving, by the end it was see through

good stuff overall, but so slow with the slow-motion re-folding trying not to rip the thing and squinting to see blurred lines

kinda hard to judge which controls i bobbled on, nothing significant just a few where i had to take some construction detours on the nw side of the area, there were lots of hesitations near the end as the state of my map rapidly deteriorated

definitely had one silly thing on the last control, and didnt do a good job of planning the long leg that was almost immediately after the map flip

Running warm up/down 5:04 [2] 0.99 km (5:07 / km) +5m 5:00 / km
shoes: Saucony Endorphin Speed 3

cool down jog that was sadly faster than the training…

Wednesday May 22 #

6 PM

Running warm up/down 10:00 [3] 2.06 km (4:51 / km) +19m 4:38 / km
shoes: Asics Gel Nimbus 25 (pink)

jog to and from 14th st, feeling out the legs

Orienteering - Sprint 28:46 [3] ** 5.98 km (4:49 / km) +47m 4:38 / km
spiked:20/20c shoes: Asics Gel Nimbus 25 (pink)

fwoc confederation park weo

nothing exciting, the typical up and down and across the creek legs

went as straight as i could and had fun, but really just grass running

basically an easy run with a map, tomorrow will do sprint training
8 PM

Orienteering - Sprint warm up/down 16:06 [1] 1.96 km (8:13 / km) +10m 8:01 / km
shoes: Asics Gel Nimbus 25 (pink)

control pick up

cant remember how many controls but my right arm hurts from carrying all of them

Tuesday May 21 #

10 AM

Running warm up/down 3:46 [2] 0.76 km (4:57 / km)
shoes: Saucony Endorphin Speed 2

warm up jog jogging to and from the oval from the parking lot

Orienteering - Sprint 38:13 [4] **** 7.37 km (5:11 / km) +32m 5:05 / km
spiked:29/32c shoes: Saucony Endorphin Speed 2

uofc sprint training--alton's olive intervals

so much funnn--the olive green made things much trickier

series of intervals with jogging rest, last interval was flat out and comprised of a series of short legs (unfortunately the last two controls were in a section of housing that seems to have been recently demolished...)

some small errors, one sloppy route choice where i did an s shape instead of a further out c but i think time loss was minimal; 2 controls in the last loop made less than ideal on-the-spot decisions but the legs were so short it was pick and go so very little time loss

very happy with these, was pushing it and getting under 4:30/km for some of the intervals and orienteering well

Running warm up/down 1:45 [1] 0.27 km (6:29 / km)
shoes: Saucony Endorphin Speed 2

very slow shuffle to the car from the finish

Monday May 20 #

Note

tentative plan this week:
today easy, tomorrow sprint training, wednesday sprint orienteering, thursday long, friday sprint training, saturday easy, sunday burke

have two speed-focused workouts to do, will need to figure out where to put them (weds am, sat replace easy?)
4 PM

Running 45:44 [3] 9.58 km (4:46 / km) +63m 4:37 / km
shoes: Asics Gel Nimbus 25 (pink)

griffith woods and discovery ridge easy run

mostly paved, some mulch, nothing exciting just windy

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