Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mick

In the 31 days ending Oct 31, 2012:

activity	#	time	miles	km	+m
Orienteering	10	12:49:37	33.88	54.53	1002
Cycling	15	8:30:00
Running	11	5:59:06	23.62	38.01	336
Stretching	20	5:05:00
Total	30	32:23:43	57.5	92.54	1338
[1-5]	26	27:18:43

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Wednesday Oct 31, 2012 #

9 PM

Cycling 35:00 [2]

Stretching 15:00 [0]

Tuesday Oct 30, 2012 #

9 PM

Running 30:58 [2] 5.77 km (5:22 / km) +111m 4:54 / km
shoes: Brooks

Cycling 35:00 [2]

Stretching 15:00 [0]

Sunday Oct 28, 2012 #

10 AM

Orienteering 1:33:08 [2] 10.72 km (8:41 / km) +239m 7:49 / km
shoes: oroc 280

This certainly helped me recover from the halloween party last night, but the party did not help my o'ing.

Saturday Oct 27, 2012 #

9 AM

Running 29:24 [2] 6.06 km (4:51 / km) +26m 4:45 / km
shoes: Brooks #2

Cycling 35:00 [2]

Friday Oct 26, 2012 #

6 PM

Cycling 35:00 [2]

Stretching 15:00 [0]

Thursday Oct 25, 2012 #

6 PM

Cycling 35:00 [2]

Stretching 15:00 [0]

Wednesday Oct 24, 2012 #

6 PM

Running 46:46 [2] 8.8 km (5:19 / km) +40m 5:12 / km
shoes: Brooks

Cycling 35:00 [2]

Stretching 15:00 [0]

Tuesday Oct 23, 2012 #

6 PM

Cycling 35:00 [2]

Stretching 15:00 [0]

Monday Oct 22, 2012 #

Cycling 35:00 [2]

Stretching 5:00 [0]

Sunday Oct 21, 2012 #

Orienteering 16:00 [4]
shoes: oroc 280

NAOC Sprint. The model map had me worried. There was a field of thorny thickets mapped as dark green polka dots. They were nasty to run around and I had a really tough time interpreting them. I was expecting some difficult veg reading, so I ran conservatively which worked out well. I left controls in the right direction, read way too much detail, but also didn't have any big fumbles. I was caught by another blue runner at CP 11, which was great motivation to run harder. I passed him back before CP 12 and lead through the remainder of the course. I didn't feel like I had pushed very hard, but that is probably appropriate given my nav abilities.

Running 15:00 [2]
shoes: oroc 280

Blue - Sprint - Splits

Saturday Oct 20, 2012 #

Orienteering 2:30:00 [3]
shoes: IceBugs

NAOC Long. Another tough one for me. Like yesterday, I was leaving controls in the wrong direction, running sloppy on my bearings. I could feel the ITB early in the run, but again I felt ok afterwards. I wish I had the gps on for this race. What did I do at CP 11?

Running warm up/down 15:00 [2]
shoes: IceBugs

Blue Long - Splits

Friday Oct 19, 2012 #

Running warm up/down 15:00 [2]
shoes: IceBugs

Orienteering 55:00 [3]
shoes: IceBugs

NAOC middle. Ouch! I had a bad race, but I was surprised by the mispunch. I had been checking controls, but obviously I didn't check CP 6. I lost 4-5 mins on CP 1, and a ton more time on CP 7 after leaving the wrong CP 6. I've had a good summer of running, but I have done almost no orienteering since the Ottawa race. If you don't practice, you can't expect to do well, but I should have at least been able to complete the course. Physically I felt good afterwards, so at least the ITB seems to be turning a corner.

Thursday Oct 18, 2012 #

Event: 2012 North American Orienteering Championships

Orienteering 45:00 [1]
shoes: IceBugs

Walked and jogged on the model map. Legs felt beat up. Hamstrings very sore and I could feel the ITB/knee, but it surprisingly wasn't that bad.

Wednesday Oct 17, 2012 #

11 AM

Orienteering 2:01:27 [2] 11.52 km (10:33 / km) +355m 9:08 / km
shoes: IceBugs

The garmin decided not to save the map data from the last couple of days. It did save today's data though, and I had a doozy of an error on one of the contours only controls. I lost contact completely. It is been a good week, and then ITB isn't too bad. I've been keeping the pace pretty slow. It seems that faster running aggravates it.
I'm going to be pretty tired going into the weekend, but it is worth it. I don't have the opportunity to do this very often.

Stretching 15:00 [0]

Tuesday Oct 16, 2012 #

9 AM

Orienteering 1:25:29 [2] 7.99 km (10:42 / km)
shoes: IceBugs

4 PM

Orienteering 19:14 [2] 2.29 km (8:24 / km) +102m 6:52 / km
shoes: IceBugs

Orienteering 52:22 [2] 5.14 km (10:11 / km) +115m 9:10 / km
shoes: IceBugs

Orienteering 13:36 [2] 1.94 km (7:00 / km) +39m 6:22 / km
shoes: IceBugs

Stretching 30:00 [0]

Monday Oct 15, 2012 #

4 PM

Orienteering 12:41 [2] 1.54 km (8:15 / km)
shoes: IceBugs

Orienteering 54:49 [2] 5.29 km (10:22 / km)
shoes: IceBugs

Orienteering 13:32 [2] 2.51 km (5:24 / km)
shoes: IceBugs

Stretching 15:00 [0]

Sunday Oct 14, 2012 #

Stretching 15:00 [0]

I took the week off from running. I'm hoping that a rest will give the ITB a chance to heal a little more before the coming week. I went to physiotherapist on Friday and they confirmed that it is an ITB issue.
Today's rest day included walking more than 17 km in Philadelphia. Yesterday we did a little more than 10 km. John's been a great traveller. No more temperamental then his parents.

Saturday Oct 13, 2012 #

Stretching 15:00 [0]

Thursday Oct 11, 2012 #

Cycling 35:00 [2]

Stretching 15:00 [0]

Wednesday Oct 10, 2012 #

Cycling 35:00 [2]

Stretching 15:00 [0]

Tuesday Oct 9, 2012 #

Cycling 35:00 [2]

Stretching 15:00 [0]

Monday Oct 8, 2012 #

Stretching 15:00 [0]

Sunday Oct 7, 2012 #

10 AM

Running 1:20:00 [2]
shoes: IceBugs

Setup and pickup for the Long. My ITB/knee was sore this morning, and throughout the day. I felt the most pain when standing with my leg straightened. It was much less painful if my knee was a little bent. I guess I'll take it easy this week and hope that I'm ok for NAOC.

Saturday Oct 6, 2012 #

Event: 2012 Ontario Orienteering Championships

10 AM

Orienteering 37:19 [4] 5.59 km (6:41 / km) +152m 5:53 / km
shoes: IceBugs

To say that I had other things on my mind before this race would be an understatement, but it went remarkably well. I forgot my control description holder, which is certainly a pain in a middle where I'd use it frequently. I didn't have high expectations given my lack of training lately, but the terrain suited me well with good visibility and contours similar to areas that I run in frequently (Dryden and Sudden Tract). I goofed on CP 13, 17, and 18. 18 was a bad one. I left the control 90 degrees in the wrong direction. I felt in control the whole way, and in retrospect I could have pushed harder. Nick did a great job with the course.

Running 30:00 [2]
shoes: Brooks

Cycling 20:00 [2]
shoes: Brooks