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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pi

In the 30 days ending Sep 30, 2014:

activity # timemileskm+m
  Running - Trail8 4:08:13 22.4(11:05) 36.05(6:53) 1011
  Orienteering - Forest - Race3 2:21:05 13.09(10:47) 21.06(6:42) 72056c
  Running - Road6 1:39:31 10.38(9:35) 16.71(5:57) 197
  Orienteering - WET3 1:20:50 7.84(10:19) 12.61(6:25) 32954c
  Running - Intervals - Flat3 47:41 8.43(5:39) 13.57(3:31)
  Orienteering - Forest - Training1 22:00 1.86(11:48) 3.0(7:20) 30
  Orienteering - Sprint - Race1 17:57 2.22(8:05) 3.58(5:01) 4614c
  Total20 10:57:17 66.23(9:55) 106.59(6:10) 2333124c

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Sunday Sep 28, 2014 #

3 PM

Running - Trail 36:11 intensity: (45 @1) + (24:16 @2) + (4:50 @3) + (3:46 @4) + (2:34 @5) 5.64 km (6:25 / km) +166m 5:35 / km
ahr:143 max:179

Short run up to Princess Park. Mostly easy, but pushed hard on one loop. Nice warm sunny day!

Saturday Sep 27, 2014 #

4 PM

Running - Trail 44:03 intensity: (3:31 @1) + (8:49 @2) + (22:49 @3) + (8:54 @4) 8.39 km (5:15 / km) +206m 4:41 / km
ahr:149 max:166

From Rice Lake down Homestead, up Fisherman for a few kilometers, then back to Circuit 8 and the steep climb back up to Rice Lake.

Wednesday Sep 24, 2014 #

6 PM

Running - Road 9:06 intensity: (2:16 @1) + (4:20 @2) + (2:30 @3) 1.46 km (6:14 / km) +55m 5:15 / km
ahr:128 max:157

Warm-up.

Orienteering - WET 24:26 intensity: (13 @1) + (2:58 @2) + (18:14 @3) + (2:46 @4) + (15 @5) *** 3.36 km (7:17 / km) +133m 6:05 / km
ahr:159 max:175 20c

WET at Cleveland Dam. Hill interval style course by Ian C!

Sunday Sep 21, 2014 #

11 AM

Running - Trail 53:49 intensity: (4:45 @1) + (16:06 @2) + (32:58 @3) 5.74 km (9:22 / km) +191m 8:02 / km
ahr:148 max:167

Exploring the forests around Parkhurst Ghost Town, across the Hwy from the One Duck Lake map. OMG absolute dream terrain up on the ridge. Hilly, but still much gentler than One Duck. All open rock covered by soft moss, lots of detail and almost no deadfall. Then the ghost town is small but very special with dozens of ruins and a few abandoned vehicles and several trails. Light-greenish subtle terrain around the old townsite and down towards Green Lake, creating a very different style of navigation to the ridge. Huge parking by the railroad "turnaround". No arena though, so would have to be in the forest again.

If we had found this earlier, probably would have started with this one before One Duck...

IMG_20140920_102749

C • map it? 3

Wednesday Sep 17, 2014 #

6 PM

Orienteering - WET 46:18 intensity: (17 @1) + (2:32 @2) + (39:43 @3) + (3:13 @4) + (33 @5) ** 7.8 km (5:56 / km) +156m 5:24 / km
ahr:161 max:175 25c

WET in Lynn Valley. 45 min score-O. Started up around Rice Lake with Nate and Ian S. I was chasing them the first 17 min, but then there was some confusion getting through the woods to an off-trail control and I got ahead. Ran alone the next 15 min. Made a route-choice mistake around the water filtration plant that probably cost a minute at least. Last bit got together with Andrey P. Suddenly got really dark at the end.

Calves are not happy at the moment...

Tuesday Sep 16, 2014 #

6 PM

Running - Road 14:25 intensity: (1:24 @1) + (13:01 @2) 2.59 km (5:33 / km) +19m 5:22 / km
ahr:127 max:139

Warm-up.

Running - Intervals - Flat 13:38 intensity: (15 @1) + (2:50 @2) + (5:59 @3) + (3:27 @4) + (1:07 @5) 4.0 km (3:25 / km)
ahr:159 max:177

Intervals at Handsworth with Nate and Ramsey. 10x400m. Ramsey was doing his 10km pace, so that was perfect pacing for my intervals. Calves were not happy the last 2 intervals.

1:24
1:24
1:23
1:22
1:23
1:23
1:22
1:21
1:20
1:18

Running - Road 7:34 [2] 1.34 km (5:39 / km)
ahr:141 max:146

Cool-down.

Sunday Sep 14, 2014 #

Event: GVOC Sumas Mountain
 
10 AM

Running - Trail 10:00 [2] 1.2 km (8:20 / km) +30m 7:24 / km

Warm-up.
11 AM

Orienteering - Forest - Race 49:48 intensity: (15 @1) + (42 @2) + (29:27 @3) + (17:02 @4) + (2:22 @5) *** 6.07 km (8:12 / km) +265m 6:44 / km
ahr:168 max:178 21c

Sumas Mountain, I love you.

Fast boys let me win today by making a few too many mistakes. I had a really clean race. The two slightly misplaced controls did not affect me as I saw the flags approaching, but other lost time on those. Warm summer day. Wonderful forest.
C • king of the woods 2

Elite - Splits

Saturday Sep 13, 2014 #

5 PM

Running - Trail 1:12:10 intensity: (37 @1) + (15:19 @2) + (54:15 @3) + (1:29 @4) + (30 @5) 12.18 km (5:56 / km) +278m 5:19 / km
ahr:156 max:175

From End of the Line, up towards Mountain Hwy, then Old Cedar trail up the west side of Lynn Creak. Hardly a drop of water in Lynn Creak and crossed without getting the shoes wet. Then faster pace down to Lynn Headwaters, down Varley and through the streets back home. Very warm September evening.

Wednesday Sep 10, 2014 #

6 PM

Running - Road 9:04 intensity: (1:07 @1) + (7:33 @2) + (24 @3) 1.52 km (5:58 / km) +37m 5:19 / km
ahr:132 max:155

Warm-up.

Orienteering - WET 5:38 intensity: (15 @1) + (34 @2) + (3:51 @3) + (52 @4) + (6 @5) *** 0.75 km (7:32 / km) +13m 6:56 / km
ahr:158 max:175 5c

First leg of WET relay at Greenwood. Had the short fork to 2, so was able to get away from Gilles, Mantas and Nate. Sent out Andrea in the lead.

Orienteering - WET 4:28 intensity: (17 @2) + (2:13 @3) + (1:58 @4) *** 0.71 km (6:15 / km) +27m 5:16 / km
ahr:166 max:174 4c

Third leg of relay. Went out after Nate and Gilles. Gilles and I had similar first control. We had different forks at 2 where I crossed his path, but he got away and I never saw up to the last two controls. Never saw Nate.

Running - Road 18:53 intensity: (19 @1) + (13:31 @2) + (5:03 @3) 3.53 km (5:21 / km) +39m 5:04 / km
ahr:143 max:157

Run home. Cool-down.

Tuesday Sep 9, 2014 #

6 PM

Running - Road 15:33 intensity: (2:22 @1) + (13:11 @2) 2.52 km (6:10 / km) +24m 5:53 / km
ahr:124 max:135

Warm-up.

Running - Intervals - Flat 16:39 intensity: (9 @1) + (2:05 @2) + (6:34 @3) + (5:04 @4) + (2:47 @5) 4.8 km (3:28 / km)
ahr:163 max:178

Intervals at Handsworth. Alternating 800s/400s while the fast boys did 1600s.

800: 2:48
400: 1:21
800: 2:42
400: 1:20
800: 2:47
400: 1:23
800: 2:49
400: 1:18
7 PM

Running - Road 6:00 [2] 0.8 km (7:30 / km)

Cool-down.

Sunday Sep 7, 2014 #

7 AM

Running - Trail 10:00 [2] 0.9 km (11:07 / km) +30m 9:31 / km

Warm-up.
8 AM

Orienteering - Forest - Race 59:34 intensity: (12 @1) + (33 @2) + (50:23 @3) + (8:26 @4) *** 9.75 km (6:06 / km) +301m 5:17 / km
ahr:165 max:172 19c

BC Champs Long at Two Duck Flats. Who made this map anyway? Awesome terrain, fast running, but with some challenging nav. A world-class area, especially for long distance. Remo's extension was great to see too. Martin was 52, Damian 57 and Graeme 58. Time to finally switch to M35 for good? ;)

Awesome weekend with top orienteering and summer weather.

Saturday Sep 6, 2014 #

7 AM

Running - Trail 10:00 [2] 0.8 km (12:30 / km) +30m 10:32 / km

Warm-up.
8 AM

Orienteering - Forest - Race 31:43 intensity: (9 @1) + (20 @2) + (7:39 @3) + (15:33 @4) + (8:02 @5) *** 5.24 km (6:03 / km) +154m 5:17 / km
ahr:171 max:177 16c

BC Champs Middle in Invermere at Lilian Lake. Rocket ship terrain! Fast open forest and not very detailed. Basically a clean race, where my running speed set the pace. A bit slow to the first control and a little hook to the last control, that's about it. Super fast Czech Martin was in the low 26!
1 PM

Running - Trail 12:00 [2] 1.2 km (10:00 / km) +80m 7:30 / km

Warm-up
2 PM

Orienteering - Sprint - Race 17:57 intensity: (9 @1) + (23 @2) + (3:43 @3) + (7:47 @4) + (5:55 @5) *** 3.58 km (5:01 / km) +46m 4:43 / km
ahr:171 max:179 14c

BC Champs Sprint in Kimberley. Not very challenging nav but really enjoyed the garden part and the long route choice leg to 8. Tough super steep climb up to the school on the other side of the ravine and then I felt like an old grandma trying to get down the endless steel staircase back to the finish. No mistakes really. Martin was fast again, squeezing in just under 15.

Friday Sep 5, 2014 #

Event: Kootenay O Fest 2014 & BC Championships
 
5 PM

Orienteering - Forest - Training 22:00 [3] 3.0 km (7:20 / km) +30m 6:59 / km

BC Champs Middle Model just outside Invermere. Nice!

Monday Sep 1, 2014 #

6 PM

Running - Road 14:01 intensity: (3:17 @1) + (10:44 @2) 2.3 km (6:05 / km) +20m 5:50 / km
ahr:125 max:143

Warm-up.

Running - Intervals - Flat 17:24 intensity: (24 @1) + (1:12 @2) + (5:20 @3) + (3:24 @4) + (7:04 @5) 4.77 km (3:39 / km)
ahr:168 max:179

Intervals at Handsworth track with a bigger group today. Coach tnipen scheduled 5x1200m, but I stopped after 4. Was not quite able to keep pace. The longer intervals are tougher...

4:16
4:21
4:22
4:26
C • the coach 3

Running - Road 4:55 intensity: (17 @1) + (4:38 @2) 0.64 km (7:40 / km) +3m 7:30 / km
ahr:131 max:146

Cool-down.

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