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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bash

In the 7 days ending Dec 3:

activity # timemileskm+m
  Running1 2:03:32 8.94(13:49) 14.39(8:35) 396
  Strength & Mobility4 1:54:00
  Orienteering1 1:53:07 7.38(15:19) 11.89(9:31) 335
  Power Yoga1 53:00
  Total6 6:43:39 16.32 26.27 731
averages - sleep:5.8

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Sunday Dec 3 #

10 AM

Orienteering race 1:53:07 intensity: (1:00:00 @3) + (53:07 @4) 11.89 km (9:31 / km) +335m 8:21 / km
slept:4.0 shoes: Salomon S-Lab Fellcross 2

Dontgetlost Icebreaker
Kings Forest Golf Course, Hamilton

Dontgetlost's 2-hr adventure runs are fun and fast, and attract a huge crowd. They're rogaine-style with the checkpoints assigned ski ratings to indicate their point values: green circle, blue square, black diamond and double black diamond. There are challenges in addition to finding the flags, e.g. dogbones, walk the line and whited-out sections of the map.

For a golf course area, the terrain was surprisingly diverse, ranging from very steep escarpment climbs to rocky stream crossings to pavement. The weather was perfect - cold and sunny.

My plan was too conservative. With the benefit of hindsight, I should have visited the double black diamond #65 early on. I ended up finishing my planned CPs with 22 minutes to go, then I just bopped around the golf course like a pinball picking up lower value controls in an inefficient sequence.

I used my trail running pack and debated removing some items I normally don't take orienteering. But since more stuff on my back = better training, I left it in. Good thing because one of the top women ran up and asked whether I had anything to put pressure on a cut with blood gushing out of it. Like a good adventure racer, I had a decent first aid kit with a big gauze pad and bandaids, so I stopped to dig out some supplies. She was eager to get back to racing; in fact, she did 7 controls in the remaining 20 minutes, earning twice as many points in that time as I did. Great stuff!

'Bent and I went out for a nice catch-up brunch with Browner, then headed to Milton where STORM had graciously provided dogsitting services. Then the *real* training of the day was done by Scout, Contour, BazingaDog and AdventureDog as they schooled all the others in the dog park.

Saturday Dec 2 #

10 AM

Running (Trail) 2:03:32 [3] 14.39 km (8:35 / km) +396m 7:33 / km
slept:7.5 shoes: Salomon Speedcross Pro

Fun catch-up run with Charlotte V. through Belfountain Conservation Area, along one side of Forks of the Credit Provincial Park, and up Devil's Pulpit on the Bruce Trail with a rocky side trip to the old Lime Kilns. This was her taper run before the Brazeau Bend 100 miler in Texas next weekend. She may be the only person running that race as a speed workout; her recent races have been considerably longer. !!

Friday Dec 1 #

Strength & Mobility (Physio) 15:00 [1]
slept:6.25

I was up till 3:30 a.m. searching for and scanning old photos of my friend Sharon after her family asked if I had any photos for her funeral. The old pictures made me smile and cry. I also found a huge stack of letters from the years we stayed in touch before email and Facebook. This was our Mattawa River canoe trip in 1993.



Along the way, I found wonderful photos of many other friends and family, which reminded me that I need to get my act together to digitize the best photos in my files, even if I don't have time to scan all of them.

Note: Veinbuster and Flight, there are some good photos of you and your family.

Thursday Nov 30 #

Strength & Mobility (Core) 19:00 [3]
slept:5.25

Hard Core Live with Caron

Power Yoga 53:00 [1]

Strength & Mobility (Physio) 10:00 [1]

Wednesday Nov 29 #

Strength & Mobility 1:00:00 intensity: (5:00 @2) + (25:00 @3) + (20:00 @4) + (10:00 @5)
slept:6.0

After another painful Thumbs-of-Death session, I managed to stop whimpering and drag myself over to Boot Camp with Kristy. Lots of upper body tonight; things are going to hurt tomorrow!

Tuesday Nov 28 #

Note
slept:4.75

Happy Birthday, 'Bent! :)

Note

For non-Canadians who might be interested: 'We were wrong': Trudeau apologizes for decades of LGBTQ discrimination. It's about time!
https://www.theglobeandmail.com/news/politics/trud...

Strength & Mobility (Physio) 10:00 [1]

Foothab

Monday Nov 27 #

Note
slept:7.0

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