Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mbo

In the 7 days ending Oct 13, 2014:

activity # timemileskm+m
  orienteering competition4 2:06:50 8.08(15:42) 13.0(9:45) 10636 /47c76%
  orienteering training1 1:00:00
  trail running2 59:19 4.51 7.26 70
  Total6 4:06:09 12.59 20.27 17636 /47c76%
  [1-5]6 3:36:40

«»
1:00
0:00
» now
TuWeThFrSaSuMo

Monday Oct 13, 2014 #

8 AM

orienteering competition race (NAOC sprint) 15:02 intensity: (21 @0) + (11 @1) + (44 @2) + (4:34 @3) + (8:35 @4) + (37 @5) ** 2.43 km (6:12 / km) +39m 5:44 / km
ahr:161 max:181 spiked:12/14c shoes: LaSportiva

Much better race than the previous ones. Couple of wobbles - started down the wrong trail from 4 but cut cross country. Didn't read the full description for 6 - NW foot of hill, so didn't take the best route, and had to climb part of the hill. 16s behind Jane - splits show I lost 26s at #5...
Really fun arena!

trail running warm up/down 10:00 [1]

12 PM

orienteering competition race (people's cup) 19:31 intensity: (14 @0) + (4 @1) + (2:16 @2) + (10:00 @3) + (4:02 @4) + (2:55 @5) ** 2.79 km (7:00 / km) +34m 6:36 / km
ahr:162 max:184 spiked:13/15c shoes: Inov8

Mass start on the elite relay. Forking. Good race - but ran straight past #10 and didn't punch it. Maybe because I knew where I was going and had planned ahead - we had had the maps while the elite were running. However, better to mispunch in this race than others... Hopefully lesson learned :)

Sprint - Course 2 - Splits

Sunday Oct 12, 2014 #

9 AM

orienteering competition race (NAOC long) 51:14 intensity: (10:24 @0) + (7:30 @1) + (25:29 @2) + (5:36 @3) + (1:57 @4) + (18 @5) **** 4.36 km (11:45 / km) +23m 11:26 / km
ahr:144 max:175 spiked:3/7c shoes: Inov8

Not too bad for the first 4 controls but then thought I'd take the trails to #5 (even though I knew the trails weren't necessarily reliable...). Finally relocated on a small hill only half way to the control, and not where I had planned to go. Splits say I lost 9:39. the rest of my controls were not stellar either.

Long - Course 5 - Splits

Saturday Oct 11, 2014 #

10 AM

orienteering competition race (NAOC middle) 41:03 intensity: (6:13 @0) + (7:35 @1) + (23:02 @2) + (3:54 @3) + (14 @4) + (5 @5) **** 3.42 km (11:59 / km) +10m 11:49 / km
ahr:144 max:177 spiked:8/11c shoes: Inov8

Fastest split on the first control :). Nice big elephant trail through the rough area! Tried a trail between 2 and 3, but think I turned south on the wrong trail and got totally lost. Didn't relocate immediately and lost >10 minutes... Some lost time on #7 - probably because of fighting through rough areas.
Tricky orienteering - maybe too tricky for me... :(

Middle - Course 5 - Splits

Friday Oct 10, 2014 #

Event: NAOC2014 (North American Champs/Ottawa O-Fest)
 
1 PM

orienteering training (model map) 1:00:00 [1] ***
shoes: Inov8

about an hour on the model map - tons of burs, and tricky 2.5m contours. Got lost which was foreshadowing my weekend!

Tuesday Oct 7, 2014 #

11 AM

trail running intervals 49:19 intensity: (12:17 @0) + (3:55 @1) + (22:12 @2) + (4:50 @3) + (5:55 @4) + (10 @5) 7.26 km (6:47 / km) +70m 6:29 / km
ahr:141 max:175 shoes: LaSportiva

With Janet from the village at lac des seize iles. Walk warm-up and cool down. Run then 6 x 1min intervals up the road, and 4 x 1 min intervals downhill (one was interrupted when we mat a horse and rider!). "Easier" to do intervals with someone else.

« Earlier | Later »