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Attackpoint - performance and training tools for orienteering athletes

Training Log: Runner99

In the last 7 days:

activity # timemileskm+m
  Running8 2:44:00 14.95(10:58) 24.06(6:49) 261
  Sprint Orienteering4 1:22:44 9.71(8:31) 15.62(5:18) 180
  Forest Orienteering2 52:32 4.66(11:16) 7.5(7:00) 263
  Total9 4:59:16 29.32(10:12) 47.18(6:21) 704
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Monday Feb 18 #

Note

Pretty happy overall with my runs at the sprint camp this weekend. Lots of consistent races and minimal mistakes. Also a change from past years is that I feel fit enough to have competed well and not been completely dead at the end of the 2-3 days. The biggest factor holding me back is still my speed which im working on continuously. Looking forward to the West Point meet I think, or Canadian Team trials for the WOC team this year which is going to be a Forest WOC in Norway! Just my style! :D

Hopefully I can pull of a clean run and make the cut. Until then its back to the track to keep getting faster throughout the winter.

Running 25:30 [3] 5.26 km (4:51 / km) +60m 4:35 / km
(rest day)

Sunday Feb 17 #

9 AM

Running warm up/down 13:30 [1] 2.0 km (6:45 / km) +28m 6:19 / km

Warm up / cool down for first race.

Sprint Orienteering race 15:42 [4] 3.52 km (4:28 / km) +33m 4:16 / km

Good race, starting near the end due to decently consistent results from yesterday. Got caught by Jan and Graeme right after the first butterfly loop, and tried holding on but Jan dropped me, and I dropped Graeme. One control was in the wrong spot but the only mistake I really made was at the end where I slightly overshot a control.
12 PM

Running warm up/down 25:00 [3] 2.3 km (10:52 / km) +28m 10:15 / km

Warm up and cool down before the setup race at BCIT.

Sprint Orienteering race (BCIT ) 15:34 [4] 3.4 km (4:35 / km) +56m 4:14 / km

Setup race. Had a really good race, with just 2 small hitches where I turned into some stairs wrong on 2 occasions.
1 PM

Running warm up/down 20:00 [2] 2.0 km (10:00 / km) +15m 9:38 / km

Just a cool down jog after the chase.

Sprint Orienteering 16:21 [3] 3.7 km (4:25 / km) +47m 4:09 / km

Chase race, was really good, I'll discuss tactics more specifically in an analysis video but I think I really nailed everything and came out on top of my pack.

Saturday Feb 16 #

8 AM

Forest Orienteering 20:00 [3] 4.0 km (5:00 / km) +100m 4:27 / km

2 person relay event. Just jogging and saving myself for the SI races.

Forest Orienteering 20:00 [1] 2.0 km (10:00 / km) +100m 8:00 / km

Another park training not sure of the distance, didn't get it on my gps watch. Ran with the two boys from Vancouver, Gabbi and Aaron who are orienteering really well.
9 AM

Running warm up/down 15:00 [1] 1.5 km (10:00 / km) +20m 9:22 / km

waem up

Sprint Orienteering race (Capilano University) 15:07 [4] 3.0 km (5:02 / km)

Pretty good race from my side. One mistake to 3 by going straight.

Sprint Orienteering warm up/down 20:00 [2] 2.0 km (10:00 / km) +44m 9:01 / km

Training course as a cool down.
3 PM

Running warm up/down 25:00 [3] 3.0 km (8:20 / km) +80m 7:21 / km

Warm up jog to and from race loops. It was an interesting race, I didn't really think it fit in particularily well with the sprint camp, and if the map was lidar without snow on the ground, it would have been a very interesting race, more of a middle distance.

Forest Orienteering race (Greenwood) 12:32 [4] 1.5 km (8:21 / km) +63m 6:54 / km

Friday Feb 15 #

Running 15:00 [2] 3.0 km (5:00 / km) +30m 4:46 / km

Just jogging to hand in my assignment before flying out.

Thursday Feb 14 #

Note
(rest day)

I think, kinda forget what i did today

Wednesday Feb 13 #

Running 25:00 [3] 5.0 km (5:00 / km)

Easy jog, not feeling fresh, trying to rest up for the sprint camp.

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My Blog: https://road2thefinish.wordpress.com/

To calibrate a 2D rerun map, click the drop down on "Replay Mode" and select "Map Calibration". Then click on "Show/change Calstring" and paste the respective string in, and click "Apply New Calstring"

Zone 1: 100-157
Zone 2: 158-168
Zone 3: 169-177
Zone 4: 178-184
Zone 5: 185-200

QUICKROUTE SCALES:

Forest:
Green = 3:00min/km
Yellow = 7:00min/km
Red = 11:00min/km

Sprint:
Green = 3:00min/km
Yellow = 6:00min/km
Red = 9:00min/km

Crater Loop PB:
(10.48km, 180m climb) = 51.38 18/01/22
(10.55km, 180m climb) = 53:03 17/??/??




http://michaelsvoboda-runner99.blogspot.ca/

https://www.facebook.com/groups/rocky.mountain.nig...

https://intothemarshes.wordpress.com/

Climbing Terminology:
http://www.climbing.com/skill/climbing-dictionary/



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