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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending Apr 24, 2011:

activity # timemileskm+m
  Orienteering5 5:17:15 21.72(14:37) 34.95(9:05) 542
  Cycling2 49:32 12.34(4:01) 19.86(2:30) 51
  Running1 47:48 5.29(9:02) 8.52(5:37) 1
  Total8 6:54:35 39.35(10:32) 63.33(6:33) 594
  [1-5]8 6:52:33

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MoTuWeThFrSaSu

Sunday Apr 24, 2011 #

Event: OOC Meech Valley P15
 
10 AM

Orienteering 34:42 intensity: (18 @0) + (1:13 @1) + (1:37 @2) + (17:41 @3) + (13:53 @4) **** 4.65 km (7:27 / km) +33m 7:12 / km
ahr:165 max:182 shoes: Inov-8 Orocs

Today consisted of 2 middle type courses at Rocky Ridge. This first course was ok for me. Not amazing but not bad either. I kept it fairly slow to take in the detail and kept my head up to see control features and attackpoints. Pleased with how I did on everything except for the first control. Even AdventureGirl! beat me on that one ;) Well done Emma!

map

1 PM

Orienteering 1:00:34 intensity: (12 @0) + (3:29 @1) + (15:03 @2) + (38:04 @3) + (3:46 @4) **** 6.54 km (9:16 / km) +32m 9:03 / km
ahr:154 max:179 shoes: Inov-8 Orocs

The second course was a bit longer and was a chase start based on the rest of the weekend. I started out of the chase and the others that I started with quickly left me behind. I had nothing left by about half way through the course. Two real issues here on legs 7 and 14. Looking at my compass more often would have helped in both these cases.

map


Course 1 - Splits

Saturday Apr 23, 2011 #

8 AM

Orienteering 1:42:39 intensity: (7 @0) + (1:43 @1) + (24:55 @2) + (1:09:31 @3) + (6:23 @4) *** 10.4 km (9:52 / km) +237m 8:52 / km
ahr:154 max:189 shoes: Inov-8 Orocs

Today's first stage was actually stage 4 of the Camp but I missed the Friday events.
Started with a hill climb which I lost and then a long corridor-O. I ran outside of the corridor in a few places, once really significantly... oops. The rest of it was pretty good minus the part where I started going around the loop in the wrong direction and had to cut across which I did poorly. Not a bad first technical session of the season.

map

2 PM

Orienteering 37:51 intensity: (6 @0) + (10 @1) + (2:02 @2) + (22:10 @3) + (13:23 @4) *** 3.71 km (10:11 / km) +118m 8:48 / km
ahr:165 max:186 shoes: Inov-8 Orocs

Route choice stage. 2 controls and 3.5 k of running! The paths were taken off of the map and we were forbidden of running on them. I think I took good routes but I was slow.

map

Orienteering 28:51 intensity: (4:30 @1) + (16:00 @2) + (8:21 @3) *** 2.54 km (11:21 / km) +122m 9:09 / km
ahr:134 max:162 shoes: Inov-8 Orocs

Downhill orienteering on K2. I did 2 out of the 5 loops.

map

6 PM

Note

Stretching - 18 min

Friday Apr 22, 2011 #

Note

Drove down to Hamilton for the HPP Training Camp with Nevin.

Thursday Apr 21, 2011 #

11 AM

Note

stretching - 21 min
7 PM

Orienteering (traffic light) 52:38 intensity: (13 @0) + (3:46 @1) + (9:44 @2) + (24:27 @3) + (14:28 @4) 7.1 km (7:25 / km)
ahr:158 max:182 shoes: Newbalance 758 Gray

Went out with Eric to test run my TACO for the upcoming Tuesday. A couple of things with the map should be fixed up and a few of the controls need to be adjusted slightly due to map / feature issues.
11 PM

Note

stretching - 13 min

Wednesday Apr 20, 2011 #

6 PM

Running intervals (track) 47:48 intensity: (12 @0) + (6:07 @1) + (16:06 @2) + (9:10 @3) + (16:13 @4) 8.52 km (5:37 / km) +1m 5:37 / km
ahr:157 max:184

This was not a good session for me.

It included a warm up (jogging and strides) and a tiny bit of stretching before doing two of my planned three 2 km intervals on the track at Woodroffe High School. I then waited around in the car to keep warm while waiting for the rest of the crew to finish and then did a cool down with Eric.

Important split times:
warm up jog 12:06 - 1.8 km
interval 1 9:35 - 2.0 km (4:13 and 5:18)
interval 2 8:47 - 2.0 km (4:11 and 4:36)
cool down 7:38 - 1.22 km
11 PM

Note

stretching - 19 min

Tuesday Apr 19, 2011 #

10 AM

Note

stretching - 10 min - no hips

Monday Apr 18, 2011 #

10 AM

Note

stretching - 21 min
2 PM

Cycling 25:11 intensity: (54 @0) + (19:28 @1) + (4:49 @2) 10.32 km (2:26 / km) +10m 2:26 / km
ahr:120 max:147 shoes: GIANT - Defy

4 PM

Cycling 24:21 intensity: (6:43 @1) + (12:57 @2) + (4:41 @3) 9.55 km (2:33 / km) +41m 2:30 / km
ahr:136 max:157 shoes: GIANT - Defy

Biked to MEC and back to pick up my phone from my grandparents who were shopping there... then i tried on a few pairs of minimalist shoes and fivefinger shoes. The Fivefingers felt a bit weird but I really liked the feel of one of the pairs of minimalist Merrell shoes. I also ran into a good friend there ... it ended up being a much longer trip than anticipated.
10 PM

Note

18 min of stretching

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