Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pi

In the 31 days ending May 31, 2010:

activity	#	time	miles		km		+m
Orienteering Forest	8	5:52:27	25.34		40.77		632
Running Rough	5	4:49:42	12.43		20.0		743
Running Smooth	11	3:50:49	7.56		12.17		265
Biking	3	3:29:58	32.6	(6:26)	52.47	(4:00)	890
Hiking	1	2:36:25	2.21	(1:10:47)	3.56	(43:59)	834
Orienteering City/Park	3	55:39	7.73	(7:12)	12.45	(4:28)	81
Total	22	21:35:00	87.87		141.42		3445

4:05

0:00

» now

Sunday May 30, 2010 #

Running Smooth 10:00 [2] 2.0 km (5:00 / km)

Warm-up jog from the apartment I'm staying at in Kimberley to the local KOC event.

9 AM

Orienteering City/Park 8:23 [3] 1.73 km (4:51 / km) +8m 4:45 / km

Did the beginner course first as warm-up. Very easy on the streets in the town.

Orienteering Forest 23:47 [4] 3.77 km (6:18 / km) +91m 5:38 / km

Ran the "long" course, which went up in the woods above the town. Fun little area, once you are up there! Pretty easy stuff, but steep hills...

Saturday May 29, 2010 #

Running Smooth 10:00 [2]

Warm-up/cool-down.

Orienteering Forest 15:21 [5] 3.2 km (4:48 / km)

Test run of a sprint course for NAOCs. Fast woods. Will be super fun with start and finish in front of the bleachers at the track!

Thursday May 27, 2010 #

Running Smooth 10:00 [2]

Warm-up.

Orienteering Forest 40:00 [4] 6.4 km (6:15 / km)

Test run of the Thomass "warm-up" course for the NAOCs.

Tuesday May 25, 2010 #

Running Smooth 15:00 [2]

Warm-up/cool-down.

Orienteering Forest 1:26:23 [4]

Test run of an NAOC Long course. Ultimate flow. It helps to be the mapper.

Sunday May 23, 2010 #

9 AM

Running Smooth 5:57 [2] 1.18 km (5:03 / km) +23m 4:36 / km

Warm-up to start of long.

Orienteering Forest 1:17:01 [4] 11.77 km (6:33 / km) +248m 5:55 / km

Long race started with a section of control picking and I settled into a very nice flow. Again, due to the rough map, it was super important to stick to the compass, simplify to use the bigger features and keep your head up around the circle. Hesitated a bit at control 7, a boulder on a hill side, and 9, a cup depression in semi open, but in both cases got the controls by going a bit further and scan the terrain. On the long leg to 10, I decided to not climb to the top of the hill, but to sidehill along the slope down to the creek. This worked really well on some animal track. Got stuck in some bad deadfall after 2/3 of the leg, but eventually nailed the control itself. Caught up to Brian May at 13 and had company on and off most of the way on the last few kilometers. Second again after Mike S.

Saturday May 22, 2010 #

9 AM

Running Rough 30:00 [2]

Placing flags and radio controls for the Sage Stomp sprint at Stake Lake ski trails. And, yes, fittingly it was snowing... Radio controls worked great though, will be fun at the NAOCs.

4 PM

Running Rough 17:00 [2] 3.22 km (5:17 / km) +37m 5:00 / km

Warm-up to the start for the Middle at Meadow Creek in Logan Lake.

Orienteering Forest 40:58 [4] 6.55 km (6:15 / km) +118m 5:44 / km

Sage Stomp middle. Old-school style orienteering on a fairly rough map. Vegetation was updated, but the contours are weak in many places. Important to trust compass and read only the bigger features. Fun middle course with many controls and change of direction, as well as a nice longer leg. Had a great time doing some real orienteering again! Lost 2 minutes at 8, as the map showed a prominent open spur, but in reality it was forested flat ground... also had a couple of 30 seconds bobbles. Second after Mike S. I love orienteering!

Thursday May 20, 2010 #

Running Smooth 30:00 [2]

Short run with Graeme while waiting for the juniors to show up for today's session. Also some jogging to pick up flags. Still sore throat...

Wednesday May 19, 2010 #

Running Smooth 5:00 [2]

Very short warm-up. Too many people to talk to about orienteering stuff!

6 PM

Orienteering City/Park (wet) 23:10 [4] 5.31 km (4:22 / km) +42m 4:12 / km

WET at the PNE. The map is really fun around the buildings and parks in the southwest corner, and then some bland running across parking lots. I still have this lingering mildly sore throat, but felt almost ok otherwise. The running felt like a struggle though.

Sunday May 16, 2010 #

10 AM

Biking 42:34 [2] 11.58 km (3:41 / km) +186m 3:24 / km

Bike to trail head in Seymour Valley. Medium pace, Andrea's bike had some gear issues.

Hiking 2:36:25 [1] 3.56 km (43:59 / km) +834m 20:15 / km

Hike up to Seymour Valley Lookout, which is 400 meter below the summit of Coliseum Mnt. Steep all the way! Sweet views on top.

2 PM

Biking 46:01 [1] 11.65 km (3:57 / km) +239m 3:35 / km

Bike back home.

Thursday May 13, 2010 #

Running Smooth 20:00 [1]
(sick)

Some short jogging around to place and pick up flags for the junior session. Still sore throat, some cough etc.

Sunday May 9, 2010 #

11 AM

Orienteering Forest 40:57 [3] 6.58 km (6:13 / km) +175m 5:29 / km
(sick)

Despite not feeling so good, went out on the Sage Stomp C-meet at McQueen Lake. A pretty easy course, but the old-school map created some challenge. It was all about keeping the direction with the compass and only read the really big things. Nailed everything except the last control where the map was wrong. Was supposed to come into a re-entrant with some forest behind it, but in reality it was the other way around, the re-entrant was behind the forest and I could not see the flag. This caused me to do a little hook before I was able to draw the conclusion that the map was wrong. Very nice day in the sun. Walked all the uphills and never pushed hard in the running. Sore throat tonight, time to rest a few days.

Saturday May 8, 2010 #

Orienteering Forest 28:00 [2] 2.5 km (11:12 / km)
(sick)

Test run of Sage Stomp sprint at Stake Lake ski trails. Started feeling sick on Friday and did not feel great on Saturday, so took it really easy. Also made stops to double check mapping quality along the way. It was snowing on and off during the day and it was pretty annoying while going around making map updates and hanging ribbons in the afternoon.

Thursday May 6, 2010 #

Running Smooth 30:00 [2]

Running around here and there during the junior session and to place and pick up controls.

Wednesday May 5, 2010 #

5 PM

Biking 47:18 [1] 14.59 km (3:15 / km) +112m 3:07 / km

Easy bike down to Stanley Park. Only hill was over the Lions Gate Bridge.

Orienteering City/Park 24:06 [4] 5.41 km (4:27 / km) +31m 4:20 / km

WET at Stanley Park. Tried to run hard. Some longer legs made the orienteering pretty easy. Great, crisp and sunny, spring evening.

Running Smooth 15:00 [2]

Warm-up/cool-down.

Biking 1:14:05 [2] 14.65 km (5:03 / km) +353m 4:31 / km

Bike back from the WET. Took it easy with a stop at Tim Horton's in the middle. The last hill up Mountain Hwy is brutal though...

Tuesday May 4, 2010 #

6 PM

Running Rough 1:22:32 [2] 8.35 km (9:53 / km) +492m 7:38 / km

Jog/hike up to the 500 m elevation point of Lynn Peak, with Andrea and Luna, on a chilly May evening.

Monday May 3, 2010 #

4 PM

Running Smooth 1:19:52 [2] 8.99 km (8:53 / km) +242m 7:50 / km

Jog around the area south of the water filtration plant, which is now open again after years of construction. It's a pretty narrow strip of land, but it would be worth it to add it to the Rice Lake map.

Sunday May 2, 2010 #

Running Rough 1:00:00 [2]

Placing and picking up flags for the race at Rice Lake.

RG:
http://orienteering.ca/cgi-bin/reitti.pl?act=map&i...

Saturday May 1, 2010 #

12 PM

Running Rough 1:40:10 [2] 8.43 km (11:53 / km) +214m 10:33 / km

Another jog/walk at Rice Lake, placing most of the far-out controls.

« Earlier | Later »