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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bash

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Running4 3:29:43 15.4(13:37) 24.78(8:28) 388
  Orienteering2 1:21:44 5.26(15:33) 8.46(9:40) 196
  Strength & Mobility1 1:00:00
  Total7 5:51:27 20.65 33.24 584
averages - sleep:6.4

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Sunday Nov 19, 2017 #

10 AM

Running (Trail) 2:08:05 [3] 14.17 km (9:02 / km) +315m 8:08 / km
slept:6.0 shoes: Salomon Speedcross Purple#2

Browner, 'Bent and I went running with Contour, BazingaDog and AdventureDog at Forks of the Credit Provincial Park on a crisp, pre-winter morning with wisps of snow on the ground. It was a nice chance to catch up and tire out a few dogs on the trails. My heel felt stiff after yesterday's orienteering, which probably isn't good but I'll see how it recovers over the next few days.

When we were almost back at the cars, Browner noticed that her phone had fallen out of her pack. Remembering our successful lost phone adventure with Carbon's Offset on the Wind Ridge Trail in July, we were optimistic. Like CO, Browner had a map-savvy spouse at home who fired up the Find My iPhone app on her computer and sent us screen captures of the simple map that showed her phone's location. (Note that people without map-savvy family members at home can sign into Find My iPhone on a friend's phone but it is nice to have someone sitting in a warm house focusing on that task since you will likely need the friend's phone for other things during your quest.)

We realized last time that using Find My iPhone on one of our own phones allowed us to see our location on the same type of map and use that information to move toward the missing phone even if the map wasn't too detailed. (Storm also sent us a satellite version of the map but it wasn't until we were in the car with warm hands that we figured out how to convert our own map to satellite. Next time that would be easier.) For the next few kms, we did more hiking than running.

Storm could make the phone play sounds using Find My iPhone but the phone was down to 2% battery so we waited until we thought we were in the right spot. We searched the ground and begged our three dogs to use their acute senses of smell for something more meaningful than sniffing butts. But they were unhelpful and we came up empty. With 1% battery remaining, we asked Storm to play sounds and... we heard a beep. It was lying right on a trail we had run on while actively looking for it. Who would have thought a piece of technology could make itself so invisible on top of some grass?

Anyway, success! Thanks to Browner for a yummy reward lunch and latte in Belfountain.

Saturday Nov 18, 2017 #

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Salomon S-Lab Fellcross 2

1 PM

Orienteering race (O Cup) 40:09 intensity: (20:09 @3) + (15:00 @4) + (5:00 @5) 4.33 km (9:16 / km) +133m 8:02 / km
slept:7.5 shoes: Salomon S-Lab Fellcross 2

Stars O Cup Kick-Start at Columbia Forest, Waterloo

Yay, it's O Cup season again! Unfortunately, it wasn't great weather for lingering and chatting with friends although we were lucky to have a break in the rain for most of this race.

It was a fun course with a surprising amount of hill climbing. The forest was soggy but that just added to the challenge. Val flew past me like I was standing still on the way to the last control so I just missed out on a prize. AdventureGirl! crushed us both, though!

Mrs. Tiny kindly invited Amber and me to hang out at her place between races, which was a nice treat.
5 PM

Orienteering race (O Cup) 41:35 intensity: (21:35 @3) + (20:00 @4) 4.13 km (10:05 / km) +63m 9:22 / km
shoes: Salomon S-Lab Fellcross 2

Starry Nights O Cup
Steckle Woods

Nick really outdid himself on this complex race course but it was a lot of fun and a terrific use of a small forest. The first part of the race was the O Cup Box, made up of 7 dog bones where we could drop dog bones based on our handicap. Then there was a map exchange and we finished with a point-to-point section, made more challenging by the fact that all the controls kept the same labels that they had when they were dog bones, e.g. you could be running from F to c to d to A. Also, everyone was allowed to drop one control. (I picked g.)

It was absolutely pouring so it was an excellent test of our clothing and gear. I wore a real rain jacket and didn't regret it even though I was warm. It was better than being cold! I wore my headlamp above my clear visor over my glasses and it worked reasonably well although I had to direct my breath downward or else my glasses fogged up. I had only one major bobble but it was an annoying one because it was a control I had visited on the first map and found immediately. This time I doubted my pace count because I hadn't seen a trail junction in the mist so when I finally went into the woods, I did a big, unnecessary circle.

Once again, AdventureGirl! was the top female even though I tried to blind her with my powerful bike light as she passed. She got a prize as the top junior woman but had the *nerve* to take the bottle of wine that was clearly intended for the top adult woman - just because she is of age now! ;) I settled for a bag of yummy chocolates.

I wish there were more opportunities for Night O. This was a blast! :) And my foot doesn't feel too bad after all that running on uneven terrain.

Friday Nov 17, 2017 #

5 PM

Running (Trail) 36:38 [3] 5.18 km (7:05 / km) +73m 6:37 / km

AdventureDog and I went for a short run in Palgrave West to make sure my sore foot feels OK on smooth trails before I take it orienteering tomorrow. So far, so good! Except that tomorrow's forecast is build-an-ark weather.

Thursday Nov 16, 2017 #


Wednesday Nov 15, 2017 #

6 PM

Strength & Mobility 1:00:00 intensity: (10:00 @2) + (40:00 @4) + (10:00 @5)

Kristy's TRX boot camp at the PB Studio. It's a fun albeit small group and I like her style. I don't think I'll be quite as sore this weekend - progress.
9 PM


So *this* was the big El Cap climb Alex Honnold was doing in Yosemite the week we went there. Awesome!

Tuesday Nov 14, 2017 #


Monday Nov 13, 2017 #

5 PM

Running (Treadmill) 35:00 [2] 4.43 km (7:54 / km)

Took it easy on my heel by running slowly on a smooth surface and watching Billy Yang's 2017 film from Western States. I started the day by reading Anton Krupicka's sad blog about his Achilles injury, which was sobering. I plan to go orienteering this weekend so it's not going to be all smooth surfaces this week! My foot has improved even though it's not fixed yet.

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