Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending May 15, 2011:

activity	#	time	miles		km		+m
Orienteering	3	3:35:51	16.85	(12:49)	27.12	(7:58)	335
Cycling	2	1:40:00
Running	1	1:35:32	7.4	(12:54)	11.91	(8:01)	26
Rock Gym	1	30:00
Total	7	7:21:23	24.25		39.03		361
[1-5]	7	7:19:34

1:41

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Sunday May 15, 2011 #

Event: Lac LaPeche B-meet

Note

Stretching 22 min

10 AM

Orienteering race (Long advanced) 1:32:33 **** 8.57 km (10:48 / km) +298m 9:12 / km
ahr:153 max:176 shoes: Inov-8 Orocs

Made a bunch of stupid mistakes again... I was paying too much attention to finding open areas that I could run a bit faster in and not enough to my compass (typical :/)

My GPS track mostly speaks for itself. I lost my brain to 4 thinking that hill was the one I was looking for after I got dragged off of my plan to follow the ridge. To 7 I thought I was climbing through the saddle to the left of my route... Similar stuff to 12 - just hopping through more open areas in the swamp when I shouldn't have even been dragged into in the first place. Looking again at the course I just noticed that Robbie and Eric and I all missed a slightly better route choice to 5 - can you find it?

On the plus side I can feel my fitness coming back :)

Long Advanced - Splits

Saturday May 14, 2011 #

12 PM

Orienteering (Corridor-O) 1:11:37 **** 8.31 km (8:37 / km) +33m 8:27 / km
ahr:154 max:177 shoes: Inov-8 Orocs

A corridor orienteering session designed by Eric on the as of yet unused March Highlands map. Awesome area and map! Made a few mistakes near the end... mind clearly started to slip as I got a bit more tired.

DOMA

C • awesome stuff! 1

10 PM

Note

Stretching - 27 min, added a few upper body stretches to account for Tue climbing yesterday

Friday May 13, 2011 #

8 AM

Note

stretching - 22 min

9 PM

Rock Gym 30:00 [2]

Went to Vertical Reality with Alex and a bunch of his friends for a couple of hours. Unfortunately my fingers were easily the first to give out so it wasn't as good conditioning as I was hoping for... ah well. Hopefully the finger strength will improve so it's more beneficial in the future.

Thursday May 12, 2011 #

8 AM

Note

stretching - 21 min

6 PM

Running warm up/down (warm up) 24:11 3.05 km (7:56 / km) +1m 7:55 / km
ahr:124 max:147 shoes: Newbalance 758 Gray

Running intervals 58:54 7.31 km (8:03 / km) +1m 8:03 / km
ahr:139 max:176 shoes: Newbalance 758 Gray

24 intervals over an hour. Mostly 200s with a few 300s thrown in. I took it pretty easy as I'm getting back into this whole training stuff. The 'inside' of my shins were a bit tight - not too bad though.

Running warm up/down (Cool down) 12:27 1.55 km (8:03 / km) +24m 7:28 / km
ahr:124 max:144 shoes: Newbalance 758 Gray

Wednesday May 11, 2011 #

10 PM

Note

stretching - 10 min
icing my left knee for a long while

Tuesday May 10, 2011 #

Cycling 50:00

Back to Britannia for more mapping

8 AM

Note

stretching - 22 min

6 PM

Orienteering 51:41 [3] ** 10.24 km (5:03 / km) +4m 5:02 / km
shoes: Newbalance 758 blue

Great TACO session thanks to Steve!

There were 5 loops in Andrew Haydon Park that we were supposed to do as memory exercises looking at the map only at each control.
I did 4 of the 5 loops; the first three looking at each control and the last loop memorizing the entire loop before leaving.

11 PM

Note

a few minutes of stretching and icing my left knee which has been quite sore the last few days

Monday May 9, 2011 #

Cycling 50:00

Riding to and from Britannia for some field mapping. Rode Alex's bike since mine is not ride-able at the moment. Not that Alex's is much better...

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