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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bmay

In the 7 days ending Feb 17:

activity # timemileskm+m
  orienteering3 3:32:38 17.34(12:16) 27.9(7:37)
  skate ski2 3:10:00 24.42(7:47) 39.3(4:50)
  run2 1:00:00 4.97(12:04) 8.0(7:30)
  classic ski1 40:00 4.16(9:36) 6.7(5:58)
  hike1 30:00 1.24(24:08) 2.0(15:00)
  strength1 15:00
  Total6 9:07:38 52.13 83.9

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MoTuWeThFrSaSu

Sunday Feb 17 #

orienteering 16:49 [3] 3.3 km (5:06 / km)
ahr:145 max:153 shoes: icebug18

Sprint Camp - Race #3 - Kensington Park (Burnaby) Started with Dusty Caseria, but he was moving faster than me and we separated on the first butterfly. Nice steady park running, lots of fun in the butterflies with people going everywhere.

orienteering 19:19 [3] 2.8 km (6:54 / km)
ahr:137 max:149 shoes: inov8-17

Sprint Camp - Race #4 - BCIT (Burnaby) Mostly "urban" with a bit of park-like orienteering. Ran pretty well, except for leg 11 to 12, where I went through campus and got caught by some multi-level features (should have executed it a bit better), losing about 1 minute. Fun orienteering.

orienteering 18:02 [3] 2.9 km (6:13 / km)
ahr:144 max:157 shoes: inov8-17

Sprint Camp - Race #5 - BCIT (Burnaby). Mass start finale. Quite fun, especially at the beginning with lots of runners around. Settled into a small group with Ben Smith and Aaron Lee. Ben was navigating really well and led us most of the way. Nice fun way to finish off the weekend.

Results by race ... #1 - 20; #2 - 17; #3 - 18; #4 - 25; #5 - 24. 23rd overall (out of 38).

run 30:00 [3] 4.0 km (7:30 / km)

Warm-up/Cool-down.

Saturday Feb 16 #

orienteering 20:25 [3] 3.3 km (6:11 / km)
ahr:139 max:150 shoes: icebug18

Sprint Camp - Relay - Cates Park (North Van). With Gwenn Flowers (glaciologist at SFU). 14th place overall. Good running. Tried to keep my hr under 150, more-or-less successfully. Ran most of the 1st leg with Siri K, 3rd leg on my own. (Leg 1 - 11:03, 1.8 km; Leg 3 - 9:22, 1.5 km).

orienteering 21:30 [3] 2.4 km (8:57 / km)
ahr:102 max:124 shoes: icebug18

Sprint Camp - Training #2 - Roche Point Park (North Van). Control picking, focused on reading control descriptions fully (including directional symbols). Jumped a fence near the end and strained my left hamstring and groin. Hurt for a while, but settled down over the day.

orienteering 16:28 [3] 2.8 km (5:53 / km)
ahr:141 max:153 shoes: inov8-17

Sprint Camp - Race #1 - Capilano University. Fun course, mix of urban and park like orienteering. Not too tricky, ran reasonably well.

orienteering 33:00 [3] 3.0 km (11:00 / km)
ahr:91 max:123 shoes: inov8-17

Sprint Camp - Training #3 - Capilano University. Legs starting to get a bit tired and sore. Ran the first part, walked a bit on the way back up the hill. NB

orienteering 30:05 [3] 2.5 km (12:02 / km)
ahr:133 max:155 shoes: icebug18

Sprint Camp - Race #2 - Greenwood Park. A 4-loop Farsta. Due to icy conditions and some big cliffs on loops 1 and 4, only loops 2 and 3 were timed. The first part went fine, a big train heading out into the park. I blew it early on loop 2, running back and forth like a chicken with its head cut off (3 min of mistake on 9/10). Never really got going well after that. Tough forest orienteering, rugged terrain, 1:2500 scale map.

run 30:00 [3] 4.0 km (7:30 / km)

Warm-up/Cool-down.

Friday Feb 15 #

orienteering 37:00 [3] 4.9 km (7:33 / km)
ahr:104 max:126 shoes: inov8-17

Sprint Camp - Training #1, Lonsdale Quay (North Van). O-tervals, night. Fun orienteering, mostly straight-forward except for some multi-level stuff near the water-front. The dotted "under-pass" symbol is new to me and pretty hard to see on an O map. Distracted by all the restaurants! Right hip flexor has been sore the last couple days, but seemed Ok running.

Thursday Feb 14 #

skate ski 1:50:00 [3] 22.5 km (4:53 / km)

Valentine's Day ski with Abbi. Nice skiing at LH. Did the south loop, plus some fun on the Enduro course (Devil's Lunge, plus the new clearcut trail). Then, Ermine Frolic, Reino's and Frodo's.

Wednesday Feb 13 #

classic ski 40:00 [3] 6.7 km (5:58 / km)

Easy skiing before practice. Up to Sentinel, couple loops around the new "trail" in the clearcut below Sentinel. Down Devil's Lunge. Nice skiing with lots of fresh powder.

skate ski 1:20:00 [3] 16.8 km (4:46 / km)
ahr:110 max:153

Ski practice. 25 min warm-up around LH Rd, East Dales, Stigs. Then, 3 loops of the 3.0 Sk race course, "Z3" up Roller Coaster, Ermine Frolic Hill to the top of Hotshot. Felt quite good, let my HR creep up to about 150 on the climbs. Couldn't quite hold onto the boys at that effort, but was Ok skiing with the Maggies.

Tuesday Feb 12 #

hike 30:00 [3] 2.0 km (15:00 / km)

Packing for the new "Beater and Biter" trails. Didn't really follow the trails too closely as I focused on where I could actually drive the snowmobile. Lots of snow in the clearcut!

strength 15:00 [3]

Snowmobiling. Some trail clearing (cutting wood debris), plus some full-effort strength to get the snowmobile unstuck on one of the hills. I prefer a smaller, lighter machine in those circumstances!

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