Sunday Jul 29 |
 | Running warm up/down 10:00 [2] 2 km (5:00 / km) | |
| shoes: Salomon XA Pro 3D old |
| Warm up. Don't remember if I did a cooldown jog or not, but it would have only been 2 minutes or so if I did. |
| Orienteering 2:35:29  12.8 km (12:09 / km) | |
| shoes: Salomon XA Pro 3D old |
| COC Long, Eb's Trails. Made fewer mistakes then yesterday, and was quite clean aside from a 9:30 boom on #5 (attacked from the south but wasn't careful, ended up at the trail 100 m west of the control, so I attacked from there but somehow ended up at the trail 200 m north of the control, then was smart and took the trails around to attack successfully from the east). Also lost 0:30-1:00 on #2, #15 and #24, and made a few 0:15 bobbles for about 13:00 lost time. Only making one mistake bigger than 1:00 or so on a 12.8 K course in this terrain is easily my biggest accomplishment of the weekend. But perhaps that happened only because I was moving quite slowly (not intentionally, just not in shape to maintain a good pace and/or the heat (low 30's C) affected my speed). Wil Smith won with 1:59:37, and I was pleased to within 30%. Thought I was moving too slowly in the last half (was walking quite a bit) but given the heat and terrain, nobody was moving particularly fast. Wonder how much faster I would have been had I been able to keep up a decent pace. I got the impression that I did a good job of stopping little bobbles from becoming big booms again today. |
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10 - Splits |
Saturday Jul 28 |
| Orienteering 56:30 [4] 4.2 km (13:27 / km) | |
| shoes: Salomon XA Pro 3D old |
| COC Middle, Eb's Trails. Very challenging forested terrain with lots of small countour detail and not-too-good visibility. Winning time wasn't much under 9 min/km (Patrick with 37:37). A recent storm that caused some blowdown didn't make it any faster. Many good orienteers made lots of mistakes. As a result, I actually could have easily took bronze with a clean run (I could've done about 42, and Wil Smith was third Canadian with 46:37). First time I've had a shot at medalling in the elite. However, I was one of the many who made lots of mistakes. Lost about 2:30 on #1, 1:30 on #5, 0:30 to 0:45 on #9 through #12, 5:30 on #13 and 3:00 on #14. Think I did a good job of correcting some of my mistakes. Did well in relocating after missing #1, and in correcting after getting a bit off-course on #10, #11 and #12. #13 and #14 were bad though. Wasn't picturing #13 right... it was in a small depression, on a small spur that lead into a lower-lying area. Blowdown right near the control meant you wouldn't get lucky and see it while wandering by the small depression -- you had to be right at it. I was looking around to the south for a bit, and even relocated to the open hill to the west and still missed it (though I did attack from that hill again when I finally found the control). |
| Running warm up/down 20:00 [2] 3.7 km (5:24 / km) | |
| shoes: Salomon XA Pro 3D old |
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10 - Splits |
Friday Jul 27 |
| Orienteering 44:15 [2] 3.9 km (11:21 / km) | |
| shoes: Salomon XA Pro 3D old |
| COC Model Event, at Eb's Trails, north of Saskatoon. Made an analysis of the terrain and what my race plan should be, which is something I don't think I've done before from a model event. Probably should do that more often, especially if the terrain is difficult or unusual. However, the middle distance terrain and most of the long distance terrain weren't all that similar to the model area (even though it was part of the same map), so my analysis wasn't as useful as it could be been. Plus I apparently forgot about the "take the trails, even if it is a lot further" part of my analysis while out on the courses (took some routes that didn't use the trails quite enough, in one case didn't look a little further off the line to see a trail option, and was too hesitant in choosing some trail routes). |
| Orienteering 15:56 [4] 2.8 km (5:41 / km) | |
| shoes: Salomon XA Pro 3D old |
| COC Sprint, University of Saskatchewan. Had good speed considering my lack of recent training. Extremely bad approaching the COCs with no training plan and not even trying to be in good shape. Oh well, if it's any consolation my navigation was too bad for me to get a good result even if I were in great shape. Lost about 0:05 hesitating near #2, and as a result didn't plan ahead for #3 and ran to a control on another course, losing another 0:20. Didn't pay attention on #15 and lost 0:20, pretty dumb mistake. Also lost 0:10 on #11 due to the description being vague. Jon won with 13:33 and Brent was second with 13:37... quite a difference from the NAOC Sprint last year, when I was within 15 seconds of both of them (I did really good, and I guess they didn't). |
| Running warm up/down 18:00  3.3 km (5:27 / km) | |
| shoes: Salomon XA Pro 3D old |
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Sprint - Splits |
Wednesday Jul 25 |
| Running 44:00 [1] 8.8 km (5:00 / km) | |
| shoes: Salomon XA Pro 3D old |
| Around the park. Did two ~290 m sprints in the middle (times were 0:56, 0:58). |
Saturday Jul 21 |
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| Event: Canadian Championships 2007 Saskatchewan
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Friday Jul 20 |
| Running 1:00:00  10 km (6:00 / km) | |
| shoes: Salomon XA Pro 3D old |
| 40 min at Souris Riverbend (a few large 30+ m ridges, but too bland otherwise, just thick bush or wide open fields), and 20 min at Portage Sandhills (thought from the aerial photos that it had nice ridges, and just needed the terrain between to not be too marshy/thick, but it did look marshy/thick and the ridges were crap, pretty much just a bunch of sand). |
Thursday Jul 19 |
| Orienteering 1:20:00 11 km (7:16 / km) | |
| shoes: Salomon XA Pro 3D old |
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| Running 55:00  9 km (6:07 / km) | |
| shoes: Salomon XA Pro 3D old |
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| Running intervals 17:34 [4] 4 km (4:24 / km) +120m 3:49 / km | |
| shoes: Salomon XA Pro 3D old |
| 50 min at Whitemud (north of Seton, possible area for a new map, would have less contour detail than other sandhill maps, where I went there were some good ridges, and also some mostly flat areas with thick vegetation, but there were enough little trails/clearings to avoid any bushwhacking), 10 min jogging at the Hogsback in SE Spruce Woods, 50 min at the NW part of SE Spruce Woods (the whole SE Spruce Woods area, over 50 square km, pretty much all looks like good sandhill terrain), and then another run with Tim to the interpretive trail at the campground. Ran the loop part of the trail three times for an interval workout. Times were 5:34 (3:00 rest), 5:50 (4:00 rest), 6:10. Wasn't pleased with the significant increases, but Tim's times had similar increases too. |
Wednesday Jul 18 |
| Running 2:07:00  20 km (6:21 / km) | |
| shoes: Salomon XA Pro 3D old |
| Out travelling around the province with Dad and Tim, checking out potential places for new O-maps, with the 2009 COCs in mind. Total training for the day about 2:07... 20 min at Jessica Lake looking for a control that might have been left out there last October (it wasn't there), 30 min at Pine Point, east of the highway (nice area of rocky shield terrain with a lot more of it across the highway, but some blowdown, lack of trails and possible difficulties in connecting the best areas had us thinking there were too many negatives), 40 min at Mars Hill (nice open forest, but a sheet of blank white paper would make a fairly accurate O-map of the area!), and 37 min running with Tim at the Spruce Woods Campground (we ran the interpretive trail that goes up to the ridge and back down a couple times, I did the loop part of the trail in 6:40 at medium pace). |
Monday Jul 16 |
| Running 40:00 [2] 7.5 km (5:20 / km) | |
| shoes: Salomon XA Pro 3D old |
| Around the park. |
Sunday Jul 15 |
| Cycling 1:25:00 [1] 24 km (3:32 / km) | |
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| Down South. |
Saturday Jul 14 |
| Cycling 2:35:00  50 km (3:06 / km) | |
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| Around Birds Hill Park. Some fast sections on roads, and some slower section on trails. The distance is a blind guess. |
Friday Jul 13 |
| Running 12:08  2.7 km (4:30 / km) | |
| shoes: Other |
| (Wore old Nike shoes.) Stopped during the bike ride to do a bit of running. Did two half-mile intervals along a trail, times were 3:01 and 3:07. |
| Cycling 45:00 [1] 13 km (3:28 / km) | |
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| Down South. |
Thursday Jul 12 |
| Running 12:40 [3] 2.75 km (4:36 / km) | |
| shoes: Salomon XA Pro 3D old |
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| Orienteering 20:23 [4] 3.94 km (5:10 / km) | |
| shoes: Salomon XA Pro 3D old |
| Park event at King's Park. Dogbones course, my route was 6AB, 8BA, 7AB, 3BA, 2AB, 1BA, 4AB, 5AB. Felt good physically and chose a good control order. Made a couple small mistakes totalling 0:25. |
| Running warm up/down 20:00 [2] 3.7 km (5:24 / km) | |
| shoes: Salomon XA Pro 3D old |
| Picking up controls for the cooldown. |
Wednesday Jul 11 |
| Cycling 40:00  14 km (2:51 / km) | |
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| Down South. |
Sunday Jul 8 |
| Orienteering 1:50:00  13 km (8:28 / km) | |
| shoes: Salomon XA Pro 3D old |
| Training at Grand Beach. Set out 5 controls, then found most of the controls that others set out, then picked up the controls I hadn't been to before. |
Saturday Jul 7 |
| Running 5:00 [2] 0.9 km (5:33 / km) +20m 5:00 / km | |
| shoes: Salomon XA Pro 3D old |
| Warmup with Darius. |
| Orienteering 41:28 [4] 7.9 km (5:15 / km) | |
| shoes: Salomon XA Pro 3D old |
| Park event at St. Malo Park. Did the long course (5.0 K, 26:37) and, a while afterwards, the special course (2.9 K, 14:51, mirrored map). The temperature was around 30C, and I wasn't too hopeful about being able to keep up a good pace with my lack of recent training. But I was able to do so. I even won both races too. Darius was second both times (he mentioned not being in good shape as well), 2 min back on the long course and 3.5 min back on the special course (knowing the park better was a fairly big advantage for me there). |
| Cycling 32:00 [1] 10 km (3:12 / km) | |
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| Picking up controls, and I did a bit of biking before the race. |