Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fly'n

In the 7 days ending Jul 4, 2010:

activity	#	time	miles		km		+m
Orienteering	5	4:01:13	18.52		29.8		1041	77 /	84c	91%
Mt Biking	2	3:49:00	16.63	(4.4/h)	26.76	(7.0/h)	352
Running	3	27:00	0.95		1.52		32
Total	7	8:17:13	36.09		58.08		1425	77 /	84c	91%
[1-5]	7	8:17:12

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Sunday Jul 4, 2010 #

10 AM

Running warm up/down 5:00 [1]
shoes: Adidas SNova Riot 2

Minimal warm up, but I did try

Orienteering race (Sprint) 16:31 [5] ** 3.2 km (5:10 / km) +65m 4:41 / km
spiked:16/17c shoes: Adidas SNova Riot 2

North American Sprint Champs (WRE) Body was feeling quite beaten up this morning, achilles were a bit tight and just generally feeling like I've done more than my fitness would allow, than being said I felt ok starting and went quite hard (so I thought) first few controls looked dangerous on the map but the controls were hung so high on the features and with bright brand new flags they stuck out like dogs nuts. Nailed the first 4 but could already see Rob Baker right behind me, but managed to hold him off until 8, then he just flew past, got slightly slower through the rest of the course and ran 10 meters past 13 thinking it wasn't mine. Slow time in the end but thats been my speed with no speed work of any kind to speak of, but somehow I've still got a good sprint, thats 3 from 3 finish sprint victories, really dont know where thats come from

Sprint - Course 8 - Splits

Saturday Jul 3, 2010 #

10 AM

Running warm up/down 10:00 [2]
shoes: Inov8 Mudclaw 340 2nd

Warm up to start, left warm up map in car

Orienteering race (Long) 1:47:07 **** 13.8 km (7:46 / km) +475m 6:37 / km
spiked:21/25c shoes: Inov8 Mudclaw 340 2nd

North American Long Champs (WRE). Body was a bit more lacking today. Same area as yesterday with slightly less steep hills. Again was a well set course for the area. Lost a bit of time on 4 being lazy taking the track then drifting right, Boris passed me at 6 and I nothing to go with him, was already walking all the hills by this stage. Missed a little bit on 8, stopping on the contour above, went left then along the ridge on 9, was off more to the left on 10 than wanted, drifted more left than wanted on 16 and ended up almost going through 6, then picked the nice short legs at the end pretty well, just hurt on any hill. Didn't fell like I was out for over 100 mins nor did it fell like almost 500m climb, but I was well slow

Long - Course 10 - Splits

Friday Jul 2, 2010 #

Event: North American Orienteering Championships

11 AM

Orienteering warm up/down 10:00 [2] ****
shoes: Inov8 Mudclaw 340 2nd

Warm up on warm up map, plus rush to and from the toilets which were miles from the arena, only just made my start

Orienteering race (Middle) 36:06 **** 4.7 km (7:41 / km) +235m 6:09 / km
spiked:15/17c shoes: Inov8 Mudclaw 340 2nd

North American Middle Champs (WRE) awesome terrain and pretty good course to match, started with a loop of short sharp legs through some rocky detail then a 2nd loop with a bit more grunt in it. Was feeling pretty good and best I've navigated in ages, started on the slope early on 3, and hesitated going into 5 but nothing really. Came through the spectator and I think they said I was in 2nd. Then there was a massive climb which I basically walked got the rest fine and felt pretty good going to the last control pushing quite hard. Finished in 1st equal with Boris (but red group hadn't started yet) but we stayed there for a while which was quite cool, ended up 11th (making up 2 places in the finish sprint yeah), not too bad considering fitness.

C • not bad, not bad... 1

Middle - Course 10 - Splits

Thursday Jul 1, 2010 #

1 PM

Orienteering (Model) 28:00 **** 1.91 km (14:41 / km) +75m 12:17 / km
ahr:136 max:192 shoes: Adidas SNova Riot 2

Model event for North American Champs, pretty nice area, mix between Spain and Australia, hot as well

2 PM

Running warm up/down 12:00 1.52 km (7:52 / km) +32m 7:08 / km
ahr:142 max:178 shoes: Adidas SNova Riot 2

Warm up to start of Thomass Event, up in ski resort, slightly colder than Model

Orienteering race (Handicap) 43:29 *** 6.2 km (7:01 / km) +191m 6:05 / km
ahr:180 max:230 spiked:25/25c shoes: Adidas SNova Riot 2

Thomass Event, a handicap where it starts with a score then on to a point to point course, the handicap is in how many of the score controls you need to get, elites were all 16. Think I picked a pretty good route straight off the line and put in a bit of effort for the first 5 to blow out some cobwebs then backed off a bit, walked the hills as well, came in a long way down with a stream of people in front, just slowly passed people on the normal course even tho I wasn't really trying, just more actuate in and out of the controls. Felt good.

Long sprint - Splits

Wednesday Jun 30, 2010 #

Note

Driving all day, and still didn't get to where we need to be, fuck Canada is big

plus there is more Deer here than at Robs place, also saw another beer just wondering through someones front lawn

Tuesday Jun 29, 2010 #

11 AM

Mt Biking 1:57:00 13.36 km (6.9 kph) +199m
ahr:123 max:173 shoes: Giant Anthem X1 - 2009

More XC riding in Whistler, did some of what they call the valley tracks, never got into the actual "Bike Park" we were told our bikes were too small and these would be more fun, and they were pretty good, quite technical in places with areas of lots of rocks and roots, but bloody good, I could stay here much longer

Monday Jun 28, 2010 #

3 PM

Mt Biking 1:52:00 13.4 km (7.2 kph) +153m
ahr:123 max:170 shoes: Giant Anthem X1 - 2009

Whistler = FUCK YEAH, just did the Lost Lake Park XC trials

C • whistler 1

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