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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bender

In the 7 days ending May 21, 2005:

activity # timemileskm+m
  Running6 4:54:00
  Orienteering2 1:55:08 9.26(12:26) 14.9(7:44) 31532 /37c86%
  Total6 6:49:08 9.26 14.9 31532 /37c86%

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Saturday May 21, 2005 #

Event: Sage Stomp

Running warm up/down 40:00 [2]

Warmup and Cooldown with PI and Shadow.

Orienteering race 1:03:22 [4] *** 7.1 km (8:55 / km) +315m 7:18 / km

Retained the majority of my error-time to one leg (control #4 to #5) ...which was a realy mess, but quick to relocate. Very hilly and all the strength training in Ontario over the winter did me well.

Had a good race from the second last control with tNipen.

Friday May 20, 2005 #

Running 48:00 [3]

Attempt unsuccessfully to locate theShadow and Yukon gang for a training session today. Eventually after driving up too many wrong logging roads and being well late of the agreed upon meeting time gave up and returned to Kenna Cartwright Park for another run. through in some gentle hills, but taking it easy in order to rest up for tomorrow's middle distance race.

Thursday May 19, 2005 #

Running 1:00:00 [2]

Slept off the side of the highway last night in Banff, only to wake up 4hrs later almost completely boxed in by big rigs. But managed to get out and a make it to Kamloops by early afternoon.

Stretched the legs with a gentle run in Kenna Cartwright Park. Yikes.... BC's got mountains... how could I forget. Tried to stay on flat as much as possible, but rather hard in the Kamloops area.

Wednesday May 18, 2005 #

Running 53:00 [3]

Wow... are the prairies ever flat!!!! I've driven across Canada several times already, but never stopped in Saskatchewan for a run before. Pulled of the TransCanada after another 24hrs of straight driving. Felt the excessive amounts of coffee and M&M's, but without them I wouldn't be making such good time. Oh yeah... no trees so one scoarcher out there under the prairie sun.

Tuesday May 17, 2005 #

Running warm up/down 30:00 [2]

Found a logging road off the TransCanada highway somewhere between Thunderbay and Kenora (Graham Rd) and gave Superfly George his first real run since departing Southern Ontario.

Running intervals 28:00 [5]

No reason to stop TNT while on the road...

4 x 3min "on" + 1min "off"
2min rest
3 x 3min "on" + 1min "off"

Got a few curious looks from truck operators hauling up and down the remote road, but generally just a wave and a smile.

Monday May 16, 2005 #


Start of the long drive into the west. Made it to the Sault for dinner and was somewhere just past Wawa around midnight. Eventually had to pull over in Terrace Bay around 4am when I arrived in town to find out there was no 24hr Husky station and I was almost out of gas. Rather than risking the push onto the next town without enough gas slept in the cab until 8am when the town's gas station finally openned... then was back on the road again.

Hammer and NevMonster: you'll both be glad to know that the Gordon L. "Fitzgerald" was playing nice and loud along the north shore of Superior in the wee hours of the morning. I joined in singing, but I think Superfly-George was upset with my singing as he retreated to the back of the cab and burried his head into some of my bags.

Sunday May 15, 2005 #

Running warm up/down 35:00 [2]

Warmed up twice with the delayed start and then used the middle distance race as a warmup for the Sprint

Orienteering race 39:23 [4] *** 5.2 km (7:34 / km)

Knowing Eddie was starting 2min behind me, my goal was to not see him as long as possible. Unfortunately, a complex map section into control #5 caught me in its trap and Eddie was on me shortly thereafter. Then I couldn't block him out until he finally lost me around control #14. So much harder to orienteer when others are around... really need to work on that (although not sure how t0 work on that).

Should have run reverese throught the finish shoot for the final control... I debating but then thought I shouldn't only to be in almost head on collisions as I was on the way to finish with those starting behind me. Realized that this is fair game.

Orienteering race 12:23 [5] *** 2.6 km (4:46 / km)

A bit of a bobble on control #7 as I tried to orienteer around a couple of small hills only to take myself too far off the line. Really not worth it and should have plowed through the hills (well okay... over them).

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