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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending Feb 10, 2013:

activity # timemileskm+m
  Orienteering9 9:48:59 43.53(13:32) 70.06(8:24) 114532 /178c17%
  Running7 1:50:08 9.9(11:08) 15.93(6:55) 230
  Stretching2 42:00
  Total10 12:21:07 53.43 85.98 137532 /178c17%
  [1-5]9 10:39:07

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MoTuWeThFrSaSu

Sunday Feb 10, 2013 #

11 AM

Running warm up/down 20:26 intensity: (1:24 @0) + (10:19 @1) + (8:43 @2) 2.66 km (7:41 / km) +31m 7:15 / km
ahr:121 max:142

Orienteering race 55:04 intensity: (8 @0) + (47 @1) + (21:40 @2) + (29:01 @3) + (3:28 @4) 7.49 km (7:21 / km)
ahr:152 max:183 26c

Running warm up/down 6:36 intensity: (12 @0) + (4:21 @1) + (2:03 @2) 1.04 km (6:21 / km)
ahr:127 max:137

3 PM

Orienteering 41:14 [0] 2.27 km (18:12 / km)
12c

Saturday Feb 9, 2013 #

Event: POM 2013
 
11 AM

Running warm up/down 17:49 intensity: (5:19 @0) + (4:00 @1) + (8:30 @2) 2.41 km (7:23 / km) +83m 6:18 / km
ahr:121 max:145

Orienteering race 1:34:12 intensity: (26 @1) + (5:15 @2) + (1:13:07 @3) + (15:24 @4) 16.48 km (5:43 / km) +249m 5:19 / km
ahr:163 max:182 26c

Running warm up/down 7:32 intensity: (2 @0) + (32 @1) + (6:49 @2) + (9 @3) 1.13 km (6:38 / km) +41m 5:37 / km
ahr:135 max:150

7 PM

Orienteering race 23:30 intensity: (7 @0) + (5 @1) + (13 @2) + (11:43 @3) + (11:22 @4) 4.63 km (5:04 / km) +135m 4:26 / km
ahr:168 max:186 22c

Running warm up/down 5:18 intensity: (6 @0) + (5:03 @1) + (9 @2) 0.68 km (7:46 / km)
ahr:123 max:135

Friday Feb 8, 2013 #

9 AM

Orienteering (Model) 58:15 intensity: (3:13 @0) + (25:03 @1) + (25:46 @2) + (4:03 @3) + (10 @4) ***** 6.23 km (9:21 / km) +107m 8:37 / km
ahr:129 max:175 19c

POM model map fro day 1 and 2.

Super tricky. There is tons going on and the map appropriately very busy. I found it hard to read at times at 1:10,000 and tomorrow it's at 1:15,000!

Things to note, in no particular order:
1. Make sure to have a clear image of the control site in advance.
2. Know you route for your next leg before leaving the control. It will be easy to get caught going the wrong way around vegetation if you don't have a route planned out. It can be a maze out there.
3. Pick safe routes with clean running and clean attackpoints. The green can be a maze and getting through can be a gamble.
4. Going through green, make sure to know exactly where and in what direction you're going through so you come out in the right spot.
5. Stone walls can be iffy to cross and can slow you done a bunch. You might need to look for a few seconds to find a suitable place to cross.
6. Long distance races are my specialty and I'm good at picking route choices. Just do what I always do!
7. Navigate cleanly into controls and be careful with direction from attackpoints. Reading the map and getting a good image of control site if key!
8. Read control descriptions!
9. Do my thing - race hard - have fun!

Wednesday Feb 6, 2013 #

12 PM

Running warm up/down 7:58 intensity: (2 @0) + (2:43 @1) + (56 @2) + (54 @3) + (2:59 @4) + (24 @5) 1.5 km (5:19 / km)
ahr:152 max:200

Orienteering 1:56:04 intensity: (1:49 @0) + (26:33 @1) + (1:01:06 @2) + (26:36 @3) 14.07 km (8:15 / km)
ahr:138 max:169 spiked:15/30c

Long training in the mountains. Absolutely exhausted - struggled to get moving. I might skip orienteering training tomorrow in favour of rest and recovery while doing some real in depth analysis of the past few days' training. I'd probably get more out of that, technically, than I would from an extra training session anyway.
C • Super cool 3

Tuesday Feb 5, 2013 #

11 AM

Running warm up/down 12:52 intensity: (8 @0) + (8:01 @1) + (4:43 @2) 1.86 km (6:54 / km) +19m 6:34 / km
ahr:127 max:143

Orienteering 55:19 intensity: (38 @0) + (5:51 @1) + (23:04 @2) + (25:07 @3) + (39 @4) **** 6.11 km (9:03 / km) +150m 8:04 / km
ahr:146 max:174 spiked:17/22c

A good session - struggled a bit through the middle (controls 4-7) where the vegetation and footing was rougher but otherwise it was really nice.
DOMA: Speed graph, heart rate graph

Issues to work on:
My two big mistakes (Legs 4 - it turns out I wasn't in the right spot despite thinking at the time I was, and 21) were, once again, due to leaving a control in the wrong direction. From looking at the heart rate graph you can see that these are the two points (controls 3 and 20) where I'm entering the control with a high heart rate. I don't think that's a coincidence. I need to make sure to take my time going through the controls. In the case of control 20 I saw it from a long way away and knew I was on the home stretch so I sped up when I should have instead focused on taking the control and reading ahead.
Leaving control 3 I was going in the wrong direction as much from getting pushed around by the vegetation. I need to redouble my efforts at focusing on bearings when in thick veg.
Leg 5-6 I meant to go across to the right of the line but dropped contours. Need to pay attention to my height in cases like this.

Positives:
Was reading ahead and visualizing well. The first leg is a particularly goo example of this as was the section from 11-17. Spiked all of these legs and kept a steady pace!

Running warm up/down 12:10 intensity: (8:49 @1) + (3:16 @2) + (5 @3) 1.73 km (7:02 / km) +36m 6:22 / km
ahr:128 max:151

2 PM

Orienteering 52:23 intensity: (2:28 @0) + (11:45 @1) + (23:51 @2) + (8:54 @3) + (3:57 @4) + (1:28 @5) 4.77 km (10:59 / km) +118m 9:46 / km
ahr:141 max:209 13c

Running warm up/down 6:55 intensity: (2 @0) + (1:31 @1) + (4:30 @2) + (52 @3) 0.96 km (7:13 / km) +20m 6:32 / km
ahr:139 max:164

Monday Feb 4, 2013 #

8 AM

Running 12:32 intensity: (55 @0) + (11:15 @1) + (22 @2) 1.95 km (6:27 / km)
ahr:118 max:139 shoes: Saucony Kinvara

Loosening up after the races on the weekend. A good stretching session after.

Stretching 30:00 [0]

1 PM

Orienteering 1:04:06 intensity: (1:29 @0) + (10:29 @1) + (28:11 @2) + (22:24 @3) + (1:33 @4) 5.59 km (11:28 / km) +241m 9:26 / km
ahr:143 max:186

Super technical corridor training on a 1:5000 map. Got really out of the corridor twice. The first time I was able to get back in decently quickly but the second time I was never able to recover and eventually bailed.

Orienteering 28:52 intensity: (44 @0) + (8:06 @1) + (12:05 @2) + (7:48 @3) + (9 @4) 2.42 km (11:56 / km) +145m 9:11 / km
ahr:138 max:172 8c

Middle distance / control picking on the same map (1:7500 this time) as the corridor training. A bit easier but way more crashing through super prickly underbrush and lots of trail runs around to avoid it. The legs were too long for it to be a proper control picking exercise so I gave up at 8/24 controls. Some of the controls didn't have flags and there was a ton of detail missing around control 5 which was frustrating and contributed to my quitting to save energy for more productive training later.

Stretching 12:00 [0]

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