Training Log Archive: KatIn the 7 days ending May 24, 2009:
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Sunday May 24, 2009 #
Orienteering 1:09:17 7.9 km (8:46 / km) +225m 7:41 / km
shoes: Orange Adidas O-shoes 07
Calgary Spring Cup and Team Trials long. I spiked the first 7 controls (in the hilly section) and it felt awesome! And then came the downhill and flat area, and just like yesterday, I had trouble with the compass. I was really careful and slowed down to the point where it almost felt like I was jogging rather than racing, but I still missed several controls in this second half. On the bright side, I saw 3-4 moose half-way around the course! And it was nice to finally beat Louise, although this was because I was running faster, not because I was the better navigator. Splits here (course 6).
C • Wow 4
Running warm up/down 5:00 [1]
The bursitis was painful during the warm-up, but I was able to ignore it during the race. Running several days in a row is ok now, but running 6 days in a row in terrain is not. I'm going to take the next few days off from running, and hopefully this will help.
Saturday May 23, 2009 #
Running 7:20 [2] 1.26 km (5:49 / km)
shoes: Orange Adidas O-shoes 07
Warm-up/down for sprint.
Orienteering 13:47 [5] 2.1 km (6:34 / km)
ahr:166 max:178 shoes: Orange Adidas O-shoes 07
Calgary Spring Cup and Team Trials Sprint. I had a solid race, just two small terrain-reading errors, but otherwise good. Really fun! Lots of short legs and change of direction.
Orienteering 4:25 [2] 0.73 km (6:03 / km)
ahr:127 max:140 shoes: 2008 VJ Integrators
Easy jog to the start of the middle.
Orienteering 39:25 [4] 5.06 km (7:47 / km)
ahr:161 max:172 shoes: 2008 VJ Integrators
Calgary Spring Cup and Team Trials middle. Actual course length was 3.9 km, with 80 meters climb. I expected that the course would go through the flat, vague white areas and we'd all been warned that everything was really wet (not just the marshes) and that the rides were indistinct, and others were unmapped, but I had trouble anyway! A lot of legs required a good compass bearing, without much else to go on, and I have never specifically practiced for this. Sometimes I got lucky (like on #1, which I spiked despite feeling really uncomfortable and out of control) and other times I didn't (like on #10, when I was slightly too far right and lost 5 minutes searching for the flag). In any case, this race convinced me that I need to practice running on a bearing in order to become competent in this type of terrain, so I'm going to try and work on that in the future!
Friday May 22, 2009 #
Running 6:00 [2]
Orienteering 28:00 [1]
Really easy orienteering at Bow Valley around the trickiest area. The map is old and something felt a bit off about the contours as well, so the training wasn't as satisfying as some of the previous ones. But I forced myself to walk when I wasn't feeling in control and focused on understanding the contours, so it was still worthwhile.
Thursday May 21, 2009 #
Orienteering 37:53 [4] 4.2 km (9:01 / km) +165m 7:32 / km
shoes: 2008 VJ Integrators
Permanent middle distance course (with SI timing!) at the Canmore Nordic Centre. I was once again quite happy with my flow.
Running 10:00 [2]
shoes: 2008 VJ Integrators
Warm-up for the middle, and then after the middle started running the sprint but aborted because the courses were too similar (and same scale too).
Orienteering 28:00 [2]
shoes: Orange Adidas O-shoes 07
Running a sprint course in Banff, with some buildings and some beautiful open forest. There was construction going on where the buildings were (again!!!), but this ended up only changing my routes slightly. Really tricky and fun course!
Running warm up/down 5:00 [2]
Before/after sprint.
Wednesday May 20, 2009 #
Orienteering 29:00
First sprint of the day - warm-up orienteering 15', then sprint (at an easy pace) 13:52 for 1.7 km.
Orienteering 20:00 [3]
Second sprint of the day - broken up into several short, 2-3 control segments with mass starts and forkings for each one. Lots of construction made some of the legs impossible.
Orienteering 18:53 [3] 2.8 km (6:45 / km)
shoes: Asics Cumulus 2009
Sprint at Calgary University, with SI timing. I didn't race this one either, but the pace was quite reasonable. I had really good flow as well. Fun evening!
Running 18:00 [2]
Warm-up/down throughout the day.
Tuesday May 19, 2009 #
Running 10:00 [2]
Run to/from the map.
Orienteering 25:00
Visibility exercise, with Carol.
Orienteering 55:00
shoes: 2008 VJ Integrators
Control-pick on the Mt. Laurie map. It was first raining, then snowing, so difficult to concentrate on the fine navigation. Some legs were excellent, but it was hard to have any flow.
Running 20:00 [2]
To/from the map in the afternoon.
Orienteering 55:00
15' relocation exercise with Jon and Oystein, then roughly 40' (with breaks) of the "dice orienteering" game, with Oystein as my partner. That was tough - we took turns running to controls, and the way back was always steeply uphill! If it wasn't for Brent's cheering, I would only have done 4-5 of these, but I wound up doing 9.
Monday May 18, 2009 #
Note
(rest day)
Flight to Calgary in the morning. Looking forward to the Canadian team training camp and Team Trials! :-)