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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bigE

In the 7 days ending Oct 8, 2011:

activity # timemileskm+m
  Orienteering5 3:19:26 20.96(9:31) 33.74(5:55) 197
  Running5 3:12:04 15.1(12:43) 24.3(7:54) 55
  Cycling1 1:00:00 15.53(3:52) 25.0(2:24)
  Mountain Biking1 1:00:00 4.35(13:48) 7.0(8:34)
  Total8 8:31:30 55.95(9:09) 90.04(5:41) 252

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Saturday Oct 8, 2011 #

10 AM

Running warm up/down 17:52 intensity: (7:52 @1) + (5:00 @2) + (5:00 @3) **** 2.41 km (7:25 / km) +2m 7:24 / km
shoes: Inov-8 Oroc

Orienteering (Middle) 37:01 [3] **** 5.93 km (6:15 / km) +32m 6:05 / km
shoes: Inov-8 Oroc

Was nervous about this race. First of the weekend, had so many problems at the COC's last year. Also felt tired after yesterday.

My #1 goal was to plan every leg and I succeeded with only two 45 second exceptions going from my attackpoint into the control circle. I lost the gold by one second after drifting off the line to the go-control. Nevertheless satisfied with my race. My discipline on the course has improved enormously since the Yukon. Also think I've mastered my pre-race.
3 PM

Running warm up/down 26:03 intensity: (16:03 @1) + (10:00 @2) 2.66 km (9:47 / km)
shoes: Asics Hyperspeed 4

Orienteering (Sprint) 15:54 [3] ** 3.89 km (4:05 / km) +4m 4:04 / km
shoes: Asics Hyperspeed 4

Legs felt respectable but was lacking the energy to handle the intensity of the sprint. No disasters but very sloppy in the forest.

Friday Oct 7, 2011 #

10 AM

Cycling 1:00:00 [2] 25.0 km (2:24 / km)
shoes: Clips

Biked to and from Jeffs but went the wrong way and got lost in the Greenbelt...
5 PM

Orienteering (Control Hanging) 30:00 [2] *** 5.0 km (6:00 / km) +44m 5:45 / km
shoes: Asics Gel 1150

Got caught in traffic so had to race around the course and hang the flags faster then Jeff and Brent could find them. Decided I might gain time by mountain biking the trails. This was in fact a grave misjudgment on my part. The following two hours saw me essentially mountain bike orienteering across the highlands (some of the most difficult mountain biking in the green belt) as fast as I could.

At the end of the day felt pretty exhausted having biked to and from Jeff's, given a 1.5 hour long interview with Jeff for CBC radio 1, plus the long race through the March Highlands... far from an ideal rest day.

On the plus side, the interview went well and the 8:30 broadcast Saturday morning was pretty cool. Unfortunately can't find a recording on the web :'-(

Mountain Biking 1:00:00 intensity: (20:00 @1) + (30:00 @2) + (10:00 @3) ** 7.0 km (8:34 / km)

Wednesday Oct 5, 2011 #

6 PM

Running intervals 1:15:00 intensity: (20:00 @1) + (25:00 @2) + (30:00 @3) 7.7 km (9:44 / km) +10m 9:41 / km
shoes: Asics Gel 1150

Tuesday Oct 4, 2011 #

8 AM

Running 58:09 intensity: (5:00 @1) + (53:09 @2) 10.03 km (5:48 / km) +43m 5:40 / km
shoes: Dad's Shoes

Monday Oct 3, 2011 #

2 PM

Orienteering (Control Hanging) 35:00 [2] *** 6.92 km (5:03 / km) +17m 5:00 / km
shoes: Asics Gel 1150

Sunday Oct 2, 2011 #

Running warm up/down 15:00 [1] 1.5 km (10:00 / km)

Orienteering (Classic) 51:31 [3] *** 9.0 km (5:43 / km) +100m 5:25 / km

Course distance was 7km. Ran a solid race. Still had some time loss and annoyed that I missed the good route choices. Legs were very strong.

Orienteering warm up/down 30:00 [1] *** 3.0 km (10:00 / km)

Picking up controls for Bill.

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