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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: falcon

In the 7 days ending Aug 31, 2009:

activity # timemileskm+m
  Orienteering6 7:11:30
  Trail running4 1:25:00
  Swimming1 5:00
  Total6 8:41:30

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Monday Aug 31, 2009 #

Note
(rest day)

Felt nice taking a rest day today even if the weather was nice for a run. Felt a little 'chromy' (my new favourite Czech word) but nothing too serious.

Sunday Aug 30, 2009 #

Orienteering race 1:44:47 [4]

COC long distance race at Hog's Back.
Would love to have back the time at #4 but otherwise felt like a pretty solid race. There are probably lots of little places where I dropped time but I can't really complain. This was a very intense effort for the whole time which was probably the coolest thing about the course. Nothing was for free, especially at 1:15k and you had to keep in contact all the time or blow lots of time relocating. Legs pretty tired at the end.

*nice to think that by the next time MOA hosts the COCs I'll have the option to play my M35 card.

Trail running warm up/down 10:00 [3]

Saturday Aug 29, 2009 #

Orienteering race 37:19 [4]

COC Middle Distance at Hog's Back
Probably the most disappointing race of the week with sloppy orienteering all over the place. Bigger mistakes at 5 and 9 and sloppy to #11. Also missed time early in the course by going around green when a lot of it was fairly penetrable. Patrick and Steven had good runs so I take off my hat to them. I really enjoyed the terrain even if the doglegs in the course setting felt a bit weird.

Trail running warm up/down 25:00 [1]

Includes the 2+ km jog to the start and an abbreviated run to the Hog's Back view point with Patrick after the race.

Friday Aug 28, 2009 #

Orienteering race 14:02 [4]

COC sprint at Hog's Back.
Felt like a decent race although there are a couple of clear errors at 7 and 9. The splits are interesting with different leaders and race positions through the middle of the race. Finally in 3rd, 2 seconds behind Will. Would have been happier with 2nd, given the mistakes but if I'm okay with being behind our new sprint guy. ;-)

Trail running warm up/down 30:00 [2]

Thursday Aug 27, 2009 #

Orienteering race 35:22 [4]

Relay @ Yellow Quill.
Ran the 0-2 point category with Carol and David Ross. Carol had a good start and David ran well too but we ended up starting a few minutes back in 3rd place although I did start with Jon T. who was running for an Ottawa team in the higher point category. Had different forkings early on but still saw him a few times. Made a couple of bobbles and hooks on the first loop. Fairly clean on the second loop after the spectator control but let up on the last few controls as the third place position became clear. Robbie Anderson had a good run and Magnus kept his team safely in 2nd. Patrick had to run from behind after his first leg runner had troubles - he had the fastest time on the leg followed by Robbie and then me.

Trail running warm up/down 20:00 [1]

Wednesday Aug 26, 2009 #

Orienteering tempo 30:00 [3]

Fun relay race @ Seton North - Ian Kemp and I took out the win over some pretty good teams. Very impressed by Ian's navigating. Includes a short warm-up and cool-down.

Orienteering race 1:30:00 [3]

Prairie Goat @ Seton.
Started the long course along with Robbie, Patrick, Magnus and Jon. Made a couple of smallish mistakes early on and had to do some chasing. Got pretty mixed up in an area of twilight zone mapping around our #13. Started feeling blisters on both feet soon after that. Kept running but quit after 90' when our course came back to the arena. Hopefully legs don't feel too flat in the next days from this.

Tuesday Aug 25, 2009 #

Orienteering 1:00:00 [2]

Sass Peepre Camp - cruised around the model event map with Eric Kemp @ Yellowquill. Gradually made more and more sense of the contours and vegetation. Good to get re-acquainted with the Manitoba sandhills!

Orienteering 1:00:00 [3]

Yellowquill - pm.
Shadowed Lee and Robbie through a star shaped course for some practice of longer legs. Overall about 5k of running. Good to see both of them in good control throughout.

Swimming 5:00 [1]

Quick dip at Spruce Woods campground. Nice beach and a shallow little oxbow so the water was warm enough.
Afterwards did a quick lap of the mini-golf course with Patrick, Magnus, Carol and Andrea, Magnus complaining loudly about the non-swedish rules.

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