Training Log Archive: fkawam

Event: Canada 150 Orienteering Festival
 

Event: Eastern Canadian Championships - Long
 

http://www.ramblersoc.ca/wp-content/uploads/2017/0...

ECOC Long
Ile Perrot.
5.6 km 9 controls
Set by B.Glen (Ramblers), controlled by Randy...
First away meet with Colleen (just the two of us)
Looking at my GPS track on AP I now have a better idea of the screw-ups:
Hesitant on 1 at the start probably lost about 3 min but in comparison to other screw ups not so bad..
2 seemed good but it was just a bit better
3. My best leg...the long leg came 5th here...avoided the tiny detailed trails and powered it on the hydro line and up the big field...no hesitations
4. Great until the intersection of trails at the edge of the big field...6min but it was a bad idea for me to just follow a bearing into the control from there into the no man's land swamp...too risky for me..it would have been better to go straight north on the trail then east in at the path with the depression as a handrail....which is eventually what I did after 20 min of poor relocating...I figure 23 min lost here
5. Thought I had 5 nailed after passing the root stock and double boulder (2/3 of way from 4 to 5) in my journey's to 4 ...in hindsight all I needed to do was hold the bearing a little longer before feeling the need to relocate like 4...and being totally lost until I came upon the residential area and sorted it out ...16-17 min lost here
6. solid another good long trail running leg that I could power
7. solid just a straight north bearing smashing through the woods at my best speed...second best leg...6th here
8. about 2 minutes lost here being sure where I was in the cluster of trails and open fields...
9. based on previous swamps I thought I could take the border of the washed out trail right into the control but I hit a deep spot and went right in the mud...big laughs at the finish still not all that bad...9th on leg
...As usual good kick but choppy running...after Colleen told me she was only 20 s slower and walked so it didn't seem so good...3rd fastest overall though...

In the end 15/16 (14 was 1 s ahead of me)....even if I hadn't lost the 45 minutes I got my ass kicked thoroughly by everyone... Not much harder than a local B-meet so I should have done better....Oh well there's always next time....Saying 2,5,6,7,~9 spiked

In general had fun with Colleen on our adventure...including the post race repertoire stops at Beau's brewery and the St. Albert Cheese Factory for poutine (first time) and gelato.

ECOC Long - Course 8 - Splits

HT and E trying to keep a steady 5:15 - zone 3

OOC Training

Woodroffe HS

Sheldon, Errol, Oliver, Jennie, Eric, Tomas, Thomas, Andrew, Cathy, myself

w/u
a run of at least 10 minutes that incorporated
- 150 stair steps
- 40 fence corners
- 1 loop of the school
- 1 over and back of the pedestrian bridge
Followed by head to toe dynamic stretching (short) and 6 x 100 grass short rest strides
w/o
A short one for speed sharpening for the o-fest races...especially those doing ECOC's this weekend
400-800-400
full rest: common group start, 400's in one direction, the 800 in the other, fast but controlled and good form (just zone 5)
w/d
-same as warm up but no strides or formal head to toe stretching

1:25 then 6 min rec...took out rec and fixed hr

-took out rec (5:19-4:11)...and fixed hr
3:03-1:27

Great run ...nice temperature