Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pi

In the 31 days ending Jan 31, 2006:

activity	#	time	miles	km	+m
Running Smooth	10	7:44:00
Skiing - Skate	3	4:43:00	35.05	56.4
Orienteering City/Park	5	4:30:01	18.58	29.9
Skiing - Classic	2	4:05:09	21.62	34.8
Core & Strength	4	2:44:00
Orienteering Forest	2	1:58:00
Running Rough	1	25:00
Intervals Flat	1	15:00
Intervals Hills	1	10:00
Total	18	26:34:10	75.25	121.1

2:44

0:00

» now

Monday Jan 30, 2006 #

Running Smooth 50:00 [2]

Running on the trails in Pacific Spirit with Thomas and Louise.

Core & Strength 40:00 [3]

Core with Meghan, Louise and Thomas. A good set! I think a little bit tougher than previously, with less rest.

Sunday Jan 29, 2006 #

Orienteering City/Park 1:05:00 [2]

Placing controls for the first Spring Series event at Watershed Park. Had a backpack with SI units, flags and all the stands.

Orienteering City/Park 42:11 [4] 5.86 km (7:12 / km)

Ran the short course of the event as a vetter. Pushed hard to create some challenge in the navigation. Mostly trail running, but such dense network that you have to stay super focused to not turn the wrong way. Also some very cool gullies with open woods. One of our best areas actually!

Orienteering City/Park 15:00 [2]

Picking up a few flags after the event.

Saturday Jan 28, 2006 #

Running Smooth 25:00 [2]

Warm up before intervals at the new track in South Surrey.

Intervals Flat 15:00 [5]

Intervals on the track. Maureen was coaching and timing. 600 m hard, 100 m jog, 300 m hard, 2.5 min rest. Did 5 sets.

Running Smooth 10:00 [2]

Slow jog between intervals.

Running Smooth 15:00 [2]

Cool down after intervals.

Running Smooth 11:00 [2]

Warm up before orienteering at Maple Ridge.

Orienteering Forest 1:28:00 [3]

Orienteering training on the Silver Valley map. Raining hard and super wet. Majority of the area you can't really get a flow running, there is simply too much deadfall. Didn't feel inspired. Have simply spent too much time in the area. I'm a bit sick of it, and I know every square metre of it, so I don't get much out of the technical training. Anyway, there are some small patches of unbelievably pretty terrain, where everything is covered in soft moss and there is nothing slowing you down on the ground. If the entire map was like that...

Thursday Jan 26, 2006 #

Intervals Hills 10:00 [5]

Hill intervals on our old beloved hill on Belmont Avenue. 2 min up, 3 down. Did 5.

Running Smooth 55:00 [2]

Warm up before intervals, cool down after and the running down the hill between.

Wednesday Jan 25, 2006 #

Orienteering City/Park (wet) 18:13 [4] 3.59 km (5:04 / km)

WET13. 3 short loops with really intense navigation. Fun! Map is one of the first we made and is not to sprint map standard. Can be a confusing area, but Dan used good control sites.

Running Smooth 20:00 [2]

Warm up and cool down for WET. Picking up flags after the race.

Monday Jan 23, 2006 #

Running Smooth 58:00 [2]

Slow run in Pacific Spirit Park with Louise.

Have a sore neck today. I think it is from the crash in the loppet yesterday.

Core & Strength 34:00 [3]

Core session with Louise and Meghan.

Sunday Jan 22, 2006 #

Skiing - Skate 1:48:00 [4] 30.0 km (3:36 / km)

The Overlander Ski Marathon. 3 times around a 10 km loop. Faster conditions than the day before when we tried out the course. Felt pretty strong the first 2 loops, but started to build up lactic on the third loop, which took a couple of minutes longer. Had a spectacular crash on the last steep downhill on the last loop. Left ski caught on the inside snow bank in the corner and I fell forward and smashed my head in the snow. Was lucky to not break any body parts or equipment. Fun race!

Saturday Jan 21, 2006 #

Skiing - Skate 40:00 [3] 10.0 km (4:00 / km)

Tried out the 10 km loop for the Overlander Ski Marathon together with Robin. We skied at reasonable pace. Part of the loop was ungroomed with some new snow. Fun course, especially towards the end with some smaller, but steep, hills.

Skiing - Skate 1:00:00 [2]

Skating around at slower pace, enjoying the great weather.

Orienteering Forest 30:00 [3]

O-tervals at night, to prepare for Jukola, on the Dufferin Hill map in Kamloops, together with Meghan, Louise and Robin. Steep terrain with snow on the ground. This is great training for night-O relay, as you run fast and see each other's lights as you go to different forks and sometimes the same controls.

The section of the map we were on is being developed, and so there were lots of unmapped cutlines for roads, piles of dirt and even a huge parking lot with flood lights in the middle of nowhere. Pretty confusing!

Running Rough 25:00 [2]

Slower running for warm up, cool down and sections in between the intervals.

Thursday Jan 19, 2006 #

Running Smooth 1:05:00 [2]

Slow run with Molnar and Louise. First on the sand along the beach, then up to 4th and back. Did two short hill intervals towards the end.

Wednesday Jan 18, 2006 #

Orienteering City/Park (wet) 32:56 [3] 5.1 km (6:27 / km)

Placing flags for WET12 in New Westminster. Ran the course normally, placing the controls in order, trying to place the flags quickly without spending too much time at each site.

Some results:
Thomas 28:51
Robin 31:15
Ian 34:47
Louise 35:40
Meghan 41:20

Monday Jan 16, 2006 #

Running Smooth 30:00 [2]

Slow recovery run with Louise in the pouring rain. Muscles still sore from the loppet.

Core & Strength 45:00 [3]

Core session with Meghan, Louise and Thomas.

Sunday Jan 15, 2006 #

Skiing - Skate 1:15:00 [2] 16.4 km (4:34 / km)

Did the outer loop at Stake Lake with Meghan and Jonathan. Slow pace. Enjoyed the sun and the great conditions. Nice break on the drive back home.

Saturday Jan 14, 2006 #

Skiing - Classic 2:30:09 [4] 34.8 km (4:19 / km)

Reino Keski-Salmi loppet. Supposed to be 36 km, but was a little bit shorter this year. Last year I did my first (and only) loppet, and I nearly bonked, so I tried to prepare by eating a lot the day before and for breakfast. This seemed to work, I didn't run out of energy I think, but because of my poor technique and the fact I have skied classic less than 2 hours all winter, my legs got really tired and stiff the last half hour.

Really difficult conditions for waxing, mild and wet. Skied with klister for the first time in my life... Had good grip, but terrible glide. Lost a lot of time down the hills. Old ladies would stand up gliding past me as I was doublepoling! Tried to keep an even pace, but was not able to keep it up on the second loop. Not moving fast, but a really hard workout with bad technique and slow skis.

1st loop: 1:11:54
2nd loop: 1:18:15

C • "Old Ladies" vs thePi 4

Wednesday Jan 11, 2006 #

Running Smooth 5:00 [2]

Warm up for WET.

Orienteering City/Park (wet) 28:11 [4] 4.85 km (5:49 / km)

Great course at UBC for the first WET of the year. 3 intense butterfly loops with long route choice legs in between.

Running Smooth 30:00 [2]

Cool down. Picking up the flags.

Monday Jan 9, 2006 #

Running Smooth 40:00 [2]

Slow run with Louise through Pacific Spirit.