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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending Aug 2, 2015:

activity # timemileskm+m
  Orienteering5 3:38:14 17.35(12:35) 27.92(7:49) 244
  Running4 1:08:07 6.74(10:07) 10.84(6:17) 136
  Stretching2 39:00
  Trail running1 28:00 1.45(19:21) 2.33(12:02) 259
  Conditioning - rolling1 15:00
  Total9 6:08:21 25.53 41.09 639
  [1-5]6 4:59:21

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Sunday Aug 2, 2015 #

12 PM

Running 13:36 [1] 2.3 km (5:55 / km) +9m 5:49 / km

Orienteering race 1:29:37 [2] 12.65 km (7:05 / km) +120m 6:46 / km

Day 1 of the Scottish 6 Days. After feeling pushed around by various volunteers who didn't know what to do with me as a potential WOC athlete that didn't sign up for the 6 Days in the hopes of racing WOC I eventually got a start time (after standing in line for an hour and missing the first start time I was assigned but didn't know).

Parts of the race went really well but I made a bunch of quite stupid mistakes. Big mistake to 2 (ended up at 3) because I didn't visualise the terrain from the trail to the control (basically just thought, 'oh yeah, over the ridge and down by the lake'). Totally missed a dead obvious route down the road on the transport leg 14-15 and hopped the fence and whacked my way through the veg instead of going right out to and along the road. so lost 1:45 ish there. Then screwed up the end of the 1st long leg because the little ponds I was looking for to my left weren't visible and I didn't have any other reference features. Took a poor route on the second long leg because I was tired and afraid of the heather and marshes even though straight really had no less of it than going around.

Where I was going well I was planning legs, reading ahead, and visualising well. Need to work on doing that more consistently. Far more armchair orienteering and visualisation practice should go a long way for that. Can also always use more fitness. Tired out there today and faded at the end. 10.6 km without water on a warm day is rough!

Saturday Aug 1, 2015 #

12 PM

Running 37:59 [1] 6.64 km (5:43 / km) +117m 5:15 / km

Bit of an exploratory run after a couple of nice days off. Ran from the house and through some fields to get into the woods before turning around because I didn't want to face the bracken. Went into Kincraig instead and then ended up going down a very nice path that didn't lead me back like I thought it would so my 30 minutes ended up being not 30 minutes.

Thursday Jul 30, 2015 #

8 AM

Stretching 19:00 [0]

Back was a little sore this morning so went for a walk then stretched before breakfast.

Wednesday Jul 29, 2015 #

9 AM

Trail running 28:00 intensity: (15:00 @0) + (13:00 @1) 2.33 km (12:02 / km) +259m 7:44 / km

Half running, half walking up to the top.

Orienteering 40:08 [1] 3.92 km (10:15 / km) +57m 9:33 / km

Mentally tired for this one. Goal was to focus through that and have a plan and map read / focus twice as often / hard when getting tired. First couple of controls were easy and then on the third control (also easy) I ran along the marsh for a ways thinking the end of it would be obvious and it wasn't at all and failed to line everything else up and way overran the control.
Ultimately I didn't have a good plan for the leg and didn't know what I was looking for. Struggled with the next few controls because I couldn't make sense of the rock features.
8 PM

Conditioning - rolling 15:00 [0]

Tuesday Jul 28, 2015 #

9 AM

Running 11:03 [1] 1.09 km (10:07 / km) +2m 10:01 / km

Warming up for the prologue.

Orienteering 16:26 [2] 2.29 km (7:12 / km) +9m 7:03 / km

Failed to warm up / prepare mentally and never got into the groove until the around the 6th control.

The course was 1.7 km with 10 controls so it was a bit of a control picking exercise and combined with the thicker vegetation to the first control I was on edge from the start and couldn't take time to get mentally into it like I should have during the warm up. Way missed the 4th control and lost a ton of time there but also circled some of the control locations most notably the 2nd where I was on the right hill but the flag wasn't quite on the side I expected it to be. Was off to the right of 8 as well.

Need to always be mentally ready before I start!
10 AM

Orienteering race 19:30 [3] 2.6 km (7:30 / km)

This went much better than the prologue. Started 45 seconds after Robbie and ~1:30 after Damian and Will.

Was actually planning and reading ahead on this one. The terrain was a bit easier than for the prologue but nonetheless I was orienteering way better than this morning. Saw the ribbon at 6 from a ways off but then got to the control location and couldn't see the ribbon so wasn't as well focused on the way to 7 and drifted off my compass bearing but corrected well at the end.
Need to take time to get back ahead of the game when I make a mistake.

Picked out the wrong hill at 11 and ran way past the control. Got to the hill before realising what happened. Pretty obvious mistake and shouldn't have happened but I was getting tired and got sloppy. Need to realise when I'm getting tired and redouble my focus.

Running warm up/down 5:29 [1] 0.81 km (6:45 / km) +8m 6:26 / km

Monday Jul 27, 2015 #

7 AM

Stretching 20:00 [0]

10 AM

Orienteering 52:33 [1] 6.46 km (8:08 / km) +58m 7:47 / km

'Perfect focus' training at Loch Vaa. Generally speaking went very well. Not perfectly clean but I'm happy with it. Focus was good and was reading the contours well before I got to the previous feature. Started slipping at the end and was having trouble reading and interpreting the contours so quit at 15 (right before the end) when I totally misunderstood the topography.

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