Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pi

In the 30 days ending Nov 30, 2008:

activity	#	time	miles	km	+m
Orienteering Forest	5	6:37:35	21.75	35.0	1060
Running Smooth	10	6:00:00
Running Rough	3	4:12:00	9.57	15.4	350
Orienteering City/Park	4	2:05:03	10.75	17.3	100
Hiking	1	2:00:00			1200
Intervals Hills	2	7:05
Total	16	21:01:43	42.07	67.7	2710

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Sunday Nov 30, 2008 #

Running Rough 1:15:00 [2]

Run in Lynn Valley with Andrea and the dog.

Intervals Hills 5:45 [5]

Stair intervals, up the Lynn Valley ravine.

1:28, HR 168
1:23, HR 173
1:24, HR 176
1:24, HR 176

Thursday Nov 27, 2008 #

Running Smooth 45:00 [3]

Run with Graeme, from his house, cross the suspension bridge, around Rice Lake and back down.

Wednesday Nov 26, 2008 #

Running Smooth 45:00 [2]

Warm-up/cool-down along the trail around campus.

Orienteering City/Park 14:05 [5] 2.7 km (5:13 / km)

Test run of a possible course for the BC Champs sprint next June at TWU Campus. Will be a great event!

Running Smooth 30:00 [2]

Warm-up/cool-down. Picking up some flags.

Orienteering City/Park (wet) 26:00 [4]

WET at UBC. Mass start with a box at the beginning, which was pretty tricky to get right. Was slow in the box, but started to run faster after that, as I could see Thomas's back in front of me for most of the race. Lehel and Bender were chasing me, but made some minor mistakes and I got a gap. Intense training, especially the first half.

Sunday Nov 23, 2008 #

Hiking 2:00:00 [1] +1200m

Full day hike to the Lions from Cypress bowl. Sun, fresh snow, great day. Logging a few hours of uphill.

http://flickr.com/photos/magjoh/sets/7215760990169...

Saturday Nov 22, 2008 #

Running Smooth 1:15:00 [3]

Run with Ben from Jericho to UBC and back. Did as much in the sand as possible.

Wednesday Nov 19, 2008 #

Orienteering City/Park (wet) 26:51 [4] 4.8 km (5:36 / km)

WET at Vanier. Wow, so many fast people in the club now! Did not warm up at all, which was not a good idea with the crazy fast mass start. Lost the pack when I ran into the trap (well, there used to be an opening in the fence back when I originally mapped it...). Anyway, felt better the last 10 minutes when I was warm and passed a few people close to the finish.

Running Smooth 20:00 [2]

Cool-down. Picking up flags.

Sunday Nov 16, 2008 #

Running Smooth 15:00 [2]

Warm-up.

C • WET 1

Orienteering Forest (race) 1:08:27 [4] 7.7 km (8:53 / km) +480m 6:47 / km

Long in the Oaks. Very steep ravine terrain, with some serious contour running to avoid climb as much as possible. After the strange short first control, crossed the ravine, followed the trail and climbed up to the man made object. Had the fastest split on this leg as those who took a lower route got stuck in the ravine crossings. Going in to 3, hesitated a bit almost heading out on the wrong spur to the left before correcting. The long leg down to 6 was my worst and where I lost the race. No control mistake, but very non-aggressive running and weak execution. Climbing up to 6 from the bottom of the ravine was probably one of my most steep climbs in orienteering. Clawed myself up the bank, cramp-ons would have helped... Lost 2 minutes to Jonas on this leg. A few more 30 second mistakes on 10, 12 and 13, but everyone had some of those. Third place, 1:37 behind fellow Swede Jonas Kjäll.

A great weekend of orienteering and sightseeing in San Francisco in absolute summer weather in mid-November!

RouteGadget:
http://baoc.org/gadget/cgi/reitti.cgi?act=map&id=1...

Saturday Nov 15, 2008 #

Running Smooth 10:00 [2]

Warm-up

Orienteering Forest (race) 27:40 [4] 3.9 km (7:06 / km) +210m 5:35 / km

Middle in the Oaks. Course started with a longer route choice leg and I very quickly decided to run around to the right on the trail all the way to the control. Lots of walking on the steep uphills. Climb and walk continued up to second control and then the running got faster. Coming in to 4, I saw Erik Nyström exiting. He had started 4 minutes before me, so I figured he had made a mistake. I occasionally saw his back very far ahead of me all until the 8th control but then he pulled away out of sight. I had a very good and consistent race. Lost a little bit of time on 3 on the route choice going around the green to the left and then to 4 hesitating a bit to the left of the control. I was first, 49 seconds ahead of Nikolay. Felt pretty good :)

The big difference in the race was the first control. Even though I felt slow, I was significantly faster than the rest of the field. Eric Bone was the closest, 23 seconds behind and most were more than a minute behind. Not sure why?

RouteGadget:
http://baoc.org/gadget/cgi/reitti.cgi?act=map&id=1...

Friday Nov 14, 2008 #

Event: O in the Oaks 08

Running Smooth 25:00 [2]

Warm-up/cool-down.

Orienteering Forest (race) 13:00 [4] 2.2 km (5:55 / km) +50m 5:18 / km

Sprint at O in the Oaks. I felt very motivated for this run. Completely new terrain for me. The weather was unbelievable, with clear skies and warm temps, and the terrain looked open and fast. The course was really easy, some climb in the beginning, some side hill running and then down to the flats for the finish. Course started with a run around the road and even though I did no mistake here, I still lost 15 seconds to the fastest split. I guess I wasn't aggressive enough. On the second control, I got drawn up too high left of the control before correcting and lost another 15 seconds. After that I had a more controlled race without anything big to report. Ended up 4th, 1:05 behind Erik Nyström. At best I could have been 12:15 today with a perfect race.

RouteGadget:
http://baoc.org/gadget/cgi/reitti.cgi?act=map&id=1...

Wednesday Nov 12, 2008 #

Running Smooth 10:00 [2]

Warm-up.

Orienteering City/Park (wet) 28:00 [4] 5.0 km (5:36 / km) +100m 5:05 / km

Training at Jericho. Pretty easy course, but fun in the dark. Muddy and slippery.

Tuesday Nov 11, 2008 #

Running Smooth 1:00:00 [2]

Slow run in Stanley Park. Felt thoroughly uninspired.

Intervals Hills 1:20 [5]

One single hill interval in Stanley Park. Pretty miserable effort :)

Saturday Nov 8, 2008 #

Running Rough 1:00:00 [2]

After the training on Wednesday I felt my right knee a bit, so I rested two days and went for a short run today on the Baden Powell. Legs and body felt pretty light, I guess because of the rest days after some heavier training the previous week. Let's see how the knee feels this afternoon and tomorrow.

A dog jumped up and bit me in the hip! Luckily he did not puncture the clothes or the skin, but it's red and bruised. The idiot with the dog excused the incident with "it has never done this before". That made me feel much better... moron.

C • Dogs 4

C • dogs 1

Wednesday Nov 5, 2008 #

Orienteering City/Park (wet) 30:07 [4] 4.8 km (6:16 / km)

WET at Champlain Heights. Did a fun mass start with the fast boys. Thomas and Patrick got a gap when I tried to go more straight to 3, but the bush was too thick. Then Lehel and Jaroslav and myself were fighting it out until 11 when they lost time cutting through the bush. Thomas missed 11 so I had some company again for a few controls and then he ran away from me at the end.

Running Smooth 25:00 [2]

Warm-up/cool-down, picking up some flags.

Tuesday Nov 4, 2008 #

Running Rough 1:57:00 [2] 15.4 km (7:36 / km) +350m 6:49 / km

Slow run with gps for the McCartney Creek map. A lot more unmapped trails than I thought, so it took much longer than I thought. Legs felt pretty tired and unresponsive and I got hungry after an hour. A few areas of nice woods and a good day out.

Sunday Nov 2, 2008 #

Orienteering Forest 38:25 [4] 4.4 km (8:44 / km) +120m 7:41 / km

Route choice training at Lost Lake. Adrian planned a course that had several significant route choice legs, and it turned out that we all took rather different routes. I tried to be a bit more aggressive than yesterday at Nesters and felt like I had a good flow and did some good choices.

6 km actual running distance for me.

C • whistler 5

Orienteering Forest 2:15:00 [2] 13.2 km (10:14 / km)

A pretty massive effort to place and pick up all flags for the oterval exercise. I almost did the entire course twice, visiting all forks. Brandywine was even more wet today, but I really enjoyed the map and the navigation.

The rest had a great time with the exercise, so it felt pretty good.

Saturday Nov 1, 2008 #

Orienteering Forest 1:10:00 [2]

Whistler training camp. A very wet and slippery Brandywine. Placed one arm of the star exercise and then placed some of the oterval flags for next day.

Orienteering Forest 45:03 [4] 3.6 km (12:31 / km) +200m 9:48 / km

Race training at Nesters Hill, a 1:4000 sprint map with a nice forested ridge. Adrian planned this training to simulate a WOC situation, with a long run from the start podium to the start triangle, spectator control and long finish chute. We did a seeded two minute start interval out of the "arena". Caught up with the girls pretty fast, all of them by the 10th control after 13 minutes running. But at that point had already been passed by Oystein, who was running amazingly smooth. Didn't really make any significant mistakes, but wasn't running as aggressive as I could have. I dropped 2 minutes at the second last control, a small cliff in green. I think I could have done the course in 42, with the speed I had today, but Oystein was 37.

Actual running distance was 5.1 km for me.

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