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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: z-man

In the 7 days ending May 29, 2011:

activity # timemileskm+m
  Orienteering2 1:59:45 9.2(13:01) 14.8(8:05)
  Running2 1:54:54 13.98(8:13) 22.5(5:06)
  Total4 3:54:39 23.18(10:07) 37.3(6:17)

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Sunday May 29, 2011 #

Orienteering race 1:44:50 [5] 12.4 km (8:27 / km)

TT - Long. The plan was to start conservatively and not to rush. Had a little bit of a mix up on #2 as I missed a cliff on a map prior to the bag and spent a bit of time scratching my head. Then decided to attack from above on #3 as to avoid dealing with cliffs on the edge of the hill. Was clean on both #5 and #6 reading ahead and checking off things that I expected to see. Put my compass into use on #7 but missed the trail at the fire break and had to come back a bit losing a bit of time there. I haven't really planed the route to #8 but after punching 7 I immediately saw the all around route which looked simple enough for me as opposed to a straighter route which Boris took and which he executed rather well. Then spent a bit of time at #10 trying to decide whether I should climb over the hill or go around. Looked at my watch, and decided that it was too early in the race to take on big hill in such heat, so bailed to the right around the big monster. Executed it well, though could've cut a bit more before getting onto a smaller trail that lead to the shelve where the control sat. Then ran right past the water table as I wasn't sure if it belonged to orienteers or other park visitors since no one was around it, and there was no cup sign on the map. Caught up to Clem on #14, and proceeded to a lower route on trail while Clem went higher to the right. I got to the big trail with no problem and was waiting fpr the 90 degrees turn to begin my hillside run. Saw a bend, jumped into the woods, A minute later, realized that something wasn't right. Circled around, checked a couple of cliffs, still couldn't make sense. Slowly backtracked to the big trail. F$@k! Too early, not my bend. From there attacking was easy. Got frustrated a bit, and couldn't comprehend how did that happen. Still don't. Was a bit slow on #16 as I had difficulties matching map with busy area around the bag but was careful enough to not go too far down and got to it ok. Started to feel really thirsty, but ate my powergel on the way down to #17 any way after taking a brief look of what was still ahead. To #19, bad route. Decided to stick with the familiar trail, but it was just too far off the line that a straighter route on the left of the lake was a lot faster even with an early climb. Drank a bit of water at #19, and immediately felt refreshed. Pushed hard for the remainder of the course and working with my compass to #21. Finished strong, feeling pretty good physically, which was surprising given how tough the race was. I think that a cleaner race and in a bit cooler weather 95 min was very doable.
Great course. Lots of route choices, some of which I didn't even realize they were there.

Saturday May 28, 2011 #

Orienteering race 14:55 [4] 2.4 km (6:13 / km)

TT - Sprint. Started near the end of the starting block with Vadim 1min ahead of me and on the same minute as Ali. Did not really warm up properly and it was hot so I didn't want to overheat before the actual race. Made a small mistake on #2 as I thought that I could run around the stairs through the gray. No go, so turned around. Then a little one on #5 as I missed the gap in the fence and ran around the building instead. Then on the way to #7, I wasn't sure what was the gray area was. Was it passable or not, so followed Ali into the tunnel. Not a very good route but not a disaster. Caught up to Vadim on the way to #10 but then almost skipped #12 as I turned myself into the tunnel towards #13. Caught myself just in time. Started to feel pretty good here as if I finally warmed up but at #13 didn't see the little opening in the structure and spent 10 seconds kissing the door. Finally figured it out. Almost overran #14, but saw it just in time. Finished feeling good, as if the race has just began.
A weird race. Never felt like I was really racing it. Had a lot of energy afterwards.

Thursday May 26, 2011 #


Spoke to my boss about the possibility of me making the team and going to WOC. The earliest he could let me go is Friday, August 12, or the day we file with the SEC. Not what I was hoping for. Such is the life of a public accountant... sigh...

Wednesday May 25, 2011 #

Running 1:03:44 [3] 13.5 km (4:43 / km)
ahr:167 max:190

A decent effort on trails at Lewis Morris before the sunset. Spider babes errr... webs were in my face all the time. Had to get one hard training out of my system this week so this was it. Hit 190 on the last uphill. Perhaps could eek out a few more beats but decided to not push it all the way and keep it reasonable. Tapering for the weekend has began.

Tuesday May 24, 2011 #

Running 51:10 [3] 9.0 km (5:41 / km)
ahr:137 max:152

Easy run at Eagle Rock. Legs felt pretty heavy, though the objective was to take it really easy today.

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