Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mbo

In the 7 days ending Feb 11, 2013:

activity	#	time	miles		km		+m
orienteering competition	6	2:15:37	10.5	(12:55)	16.89	(8:02)	303	63 /	81c	77%
orienteering training	5	1:27:01	7.13	(12:12)	11.48	(7:35)	141	4 /	7c	57%
aerobics/strength class	1	1:15:00
trail running	1	1:01:55	5.22	(11:52)	8.4	(7:22)	101
yoga	1	1:00:00
Total	13	6:59:33	22.85		36.77		545	67 /	88c	76%
[1-5]	13	6:04:21

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Sunday Feb 10, 2013 #

10 AM

orienteering competition race (set-up) 19:14 *** 2.91 km (6:36 / km) +53m 6:03 / km
ahr:154 max:167 spiked:14/17c shoes: Brooks ASR 7

Going really well till #13, when I decided to take the high route but had difficulty reading the narrow trails in the garden area, so had to relocate... Lost 1 minute to Joanne, and was 1 minute slower overall. Also punched a control before #16 - she looked at it but didn't punch so we both lost some time there!

12 PM

orienteering competition race (chase) 20:30 *** 2.66 km (7:42 / km) +74m 6:45 / km
ahr:153 max:174 spiked:12/16c shoes: Brooks ASR 7

Started 1 minute behind Joanne. Going well and caught her at #8. Close together for the next few until I didn't check my compass on leaving #13 and went too far down the hill. Slow uphill to #15. So although I was faster on the chase she won by 33s. Had an earlier hesitation when I saw a certain photographer in the garden area... Not the best route to #1 but didn't lose much time. Also slightly round about to #4 and 11 as I couldn't read the detail on the run. Good race!

2 PM

orienteering training (control picking) 12:00 [1] 2.0 km (6:00 / km) +5m 5:56 / km
ahr:139 max:145 shoes: Brooks ASR 7

control picking with emphasis on 'flow'. Estimated time and distance as Garmin turned off halfway around

Saturday Feb 9, 2013 #

Event: Vancouver Sprint Camp

10 AM

orienteering competition race (Lonsdale Quay) 17:58 *** 2.56 km (7:02 / km) +20m 6:46 / km
ahr:149 max:174 spiked:11/13c shoes: Brooks ASR 7

My eyes were watering in the cool morning air so couldn't read a couple of the detailed areas. Some good flow in all but #3 and 12. Fun race. According to the results, I lost 27sec. I would have thought it was more like a minute.

11 AM

orienteering training (Capilano Un.) 34:15 *** 3.86 km (8:53 / km) +86m 7:59 / km
ahr:133 max:156 shoes: Brooks ASR 7

Partner exercise. Ran with Hilary. Emphasis on 'flow'. good exercise

1 PM

orienteering competition race (Greenwood Park) 25:43 2.19 km (11:45 / km) +78m 9:59 / km
ahr:148 max:167 spiked:8/12c shoes: Brooks ASR 7

1,2 &3 went well, though it might have been faster to go north out of the playground to 2. long route to 4 - slowed down once I got into the forest. Then 5-9 went well. Approaching 10, I thought I was looking at the lower cliffs so went high - then discovered my mistake... Lost 1 1/2 - 2 minutes. Leaving 10, I didn't check my bearing and ended up on the road. Another minute or so. According to results I lost 2:43. Makes sense.

orienteering training (Otervals) 14:24 ** 2.63 km (5:29 / km) +39m 5:06 / km
ahr:154 max:168 shoes: Brooks ASR 7

Grand Boulevard - basically a big median with scattered trees 6 blocks long. So easy orienteering - almost always straight line but made for fast running. Pushed up the intensity!

4 PM

orienteering competition race (Farsta) 26:06 *** 2.49 km (10:28 / km) +63m 9:18 / km
ahr:153 max:171 spiked:18/23c shoes: Brooks ASR 7

Three forked loops. Big ridge at the start of each loop. Some of us in retro clothing! (Zissos award!). Mostly good, though a few wobbles, including heading to the wrong control on two occasions. Caught up with Sarah and then Meghan half way through the last loop. Made a lucky route choice and managed to get ahead! Joanne was 25s ahead. Lost 2:38 according to results. Almost caught Jennifer. Physical! Wished I had worn Icebugs.

5 PM

orienteering training race 9:05 ** 0.61 km (14:58 / km) +9m 13:56 / km
ahr:119 max:156 spiked:4/7c shoes: Brooks ASR 7

Small map with controls with no codes, and several other decoy controls. Major map changes. Never did find #2.. Punched #6 wrong... I think I was tired and hungry! My least favourite event of the weekend ;-(

Friday Feb 8, 2013 #

Note

Managed to bruise the second toe on my right foot last night at yoga - probabaly because I was trying to protect the big toe which has been sore at the metatarsal/phalyngeal joint since skiing on Sunday. Second toe is now quite bruised... Better take some Voltaren gell to Sprint camp!

C • diclofenac 2

2 PM

orienteering training 17:17 2.39 km (7:14 / km) +2m 7:12 / km
ahr:130 max:151 shoes: Brooks ASR 7

training around Olympic Village

4 PM

orienteering competition race 26:06 4.08 km (6:24 / km) +15m 6:17 / km
ahr:156 max:174 shoes: Brooks ASR 7

very complicated sprint around BC Place! Multi levels and it wasn't always obvious how to get from one to another... Then couldn't find the finish as I thought I still had another control... And tomorrow's first map is also multi level ;-)

Thursday Feb 7, 2013 #

9 AM

aerobics/strength class 1:15:00 [1]

5 PM

yoga 1:00:00 [1]

hips, legs, abs and twists

Tuesday Feb 5, 2013 #

9 AM

trail running 1:01:55 8.4 km (7:22 / km) +101m 6:57 / km
ahr:139 max:185 shoes: Brooks ASR 7

As I was taking my skis to my 'wax tech' (!), I went for a run along the river pathway. The north side bike path was clear, but on the south side, I wasn't sure if the main path was open, and ended up on the Douglas Fir trail. I felt like Bambi a couple of times - only I wasn't on a flat lake but on a sloping path with a major drop-off! Thank goodness for the hand rails at critical points ;-) However, it was nice to have a different run. Met a guy wearing Yak traks - should have had my Icebugs...

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