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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pi

In the 7 days ending Feb 24, 2006:

activity # timemileskm+m
  Running Smooth4 2:30:00
  Running Rough1 1:30:00
  Core & Strength1 40:00
  Orienteering City/Park1 27:45
  Orienteering Forest1 13:38 1.81(7:31) 2.92(4:40)
  Total5 5:21:23 1.81 2.92

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Friday Feb 24, 2006 #

Running Smooth 5:00 [2]

Warm up before the FLO sprint. Arrived late, so didn't have time to do it properly.

Orienteering Forest race (sprint) 13:38 [5] 2.92 km (4:40 / km)

The FLO sprint. I felt really tired after the red-eye flight from Seattle. Only got 2 hours of uncomfortable sleep, but I was excited to try out new and unique terrain. Almost flat, very open pine forest on sandy ground. Some low undergrowth slowed down running in some areas where it was easy to trip. I started slightly hesitant to the first control, but then I just pushed really hard, as hard as I could, all the way home. I pretty much ran straight into all but 2 of the controls, 4 and 8, where I was a little bit too much to the left. Won the race, 8 seconds ahead of Mr Bone.

Running Smooth 15:00 [2]

Cool down after the race. Took some quick photos.

Wednesday Feb 22, 2006 #

Orienteering City/Park (wet) 27:45 [4]

WET17 at Trout Lake. A really fun type of training. Controls are connected in pairs (and in this case one triplet). You can take the pairs in any order, but once you go to the first control in the pair you have to go to the other control on that leg. No planning before you start, you have to start running and plan on the run. It's really complicated to figure out what creates the shortest route and it forces you to read the map and plan ahead. Great way of getting value out of an area that you have over used and know well. Here is my route on this one. My head lamp ran out, so it was pretty dark... missed one pair, never saw it on the map.

Running Smooth 30:00 [2]

Warm up before the training and as a cool down I ran up and did the pair of controls I had missed on the course.

Off to Florida tomorrow! Really looking forward to the event and to see a completely new place. Work has been pretty calm, so I've done some consistent training for many months now with around 6 hours a week. I feel like I'm in good shape.

Monday Feb 20, 2006 #

Running Smooth 40:00 [2]

Slow run with Louise in Pacific Spirit Park.

Core & Strength 40:00 [3]

Core at the Oram's.

Sunday Feb 19, 2006 #

Running Smooth 1:00:00 [2]

Run with Mugsy along the beach, in the sand, then up through Pacific Spirit to 16th and back home.

Saturday Feb 18, 2006 #

Running Rough 1:30:00 [2]

Long trail run with Louise and Mugsy. Started at Rice Lake parking lot again and did a similar run to last weekend. Running up Seymour we took some lower trails first and then Baden Powell up Seymour Grind. Then we ran up to the top of Dirty Diapers again and took the mountain bike trails down.

Most of the run was intensity 2, but I ran pretty hard up the steeper sections.

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