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Attackpoint - performance and training tools for orienteering athletes

Training Log: dbakker

In the last 7 days:

activity # timemileskm+m
  Strength4 3:00:00
  Running4 2:23:41 10.96 17.64 322
  Orienteering1 2:05:36 5.42(23:10) 8.72(14:24) 183
  Stationary Biking1 20:00
  Total7 7:49:17 16.38 26.37 505
  [1-5]7 7:26:24

Wednesday Nov 14 #

4 PM

Running 39:25 intensity: (1:08 @0) + (9:22 @1) + (18:59 @2) + (9:36 @3) + (20 @4) 6.48 km (6:05 / km) +37m 5:55 / km
ahr:140 max:171 (injured)

Was planning a decent length tempo run, but had to cut it short after my right foot started hurting, and radiating up the leg as well. Not happy with this - seems like every time I run on harder surfaces (packed gravel trails, pavement) I'm having issues with this foot.

Stretched (and some rolling) everything out while making dinner, and feels fine now, just was progressively getting worse throughout the run so figured I had better stop.

Going to order some new road training shoes this weekend I think (basically all my time until then is studying for my last couple of midterms), and an ice pack too - I do not have one in Kelowna at the moment.

I'll continue to play this by how it feels I think. I don't have any pain with biking, orienteering on Sunday was fine, run Monday on soft Salmon Arm trails was just dandy, but this was an issue. Note that I used my X-talons on the Salmon Arm runs and orienteering, and a pair of road runners for the latest couple of runs in Kelowna.

In other news, Daniel Hubmann liked my Instagram photo of Dad and Lillian (see below)! I've made the big leagues now!

Tuesday Nov 13 #

4 PM

Stationary Biking 20:00 [3]

Running (Treadmill) 8:00 [1]

Strength 25:00 [1]

Monday Nov 12 #


Got almost no schoolwork done this weekend, but got 2 sprint maps done nearly start to finish, an HPP application, a decent amount of training, chopped a lot of firewood, improved the Burnt Ida Bench significantly, and dealt with some other life stuff out of my control. Overall a productive weekend, but need to put the pedal to the metal a bit over the next week to get through the last couple midterms and a whole bunch of assignments.

Week Training & School Plan:
T: Strength ~30min (bunch of school assignments, hopefully some Midterm studying)
W: Tempo Run ~25min (midterm studying)
T: Unwilling rest day, maybe some strength if I can squeeze it in (midterm #1, midterm studying, 3 hour lab)
F: Run - 1 hour (Midterm #2, O Chem Lab write-up)
S: Long ~2.5 hour run (O Chem Lab write-up)
S: Light 0.75 hour Run (O Chem Pre-Lab, O Chem Assignment #3)
M: Rest Day (a 4 hour organic chem lab counts as rest, right?)
8 AM

Running 1:28:16 intensity: (45:28 @1) + (42:03 @2) + (45 @3) 10.16 km (8:41 / km) +285m 7:37 / km
ahr:138 max:188

Easy run with Lillian and Dad on Black Road trails.

Sunday Nov 11 #


Having some issues with creating a proper graphics design scheme for Salmon Arm maps. I really liked the mountains outlines used for the BCOC maps in Revelstoke (Example), which was admittedly inspired by the Ottawa graphic design scheme (here), and I want to continue something similar in Salmon Arm, but we don't really have any icons...

We have:
- The Wharf (can't really figure out how to use this in a border fashion)
- Salmon (frankly, pretty ugly fish, hard to make something simple enough not to be distracting from the map and sophisticated enough to get the point across)
- Arms (I think a bunch of outlines of people flexing arm muscles along all four edges of the page is a good solution...)
- Shuswap Lake (super awkward geographic shape to use in graphic design)
- Some brilliant suggestion/solution?

Other than this, the South Canoe School/Klahani Park map is done.

I think for Kelowna/Vernon I can set up a vineyard scheme, that should be something fun to do when I get around to doing OART maps again.
12 PM

Orienteering 2:05:36 intensity: (21:45 @0) + (53:51 @1) + (24:45 @2) + (20:19 @3) + (4:56 @4) 8.72 km (14:24 / km) +183m 13:02 / km
ahr:128 max:178

Easy orienteering training on the Burnt Ida Bench with Lillian (xc-racer4), Dad, and Phil. Mays and Corbetts were unresponsive to the (admittedly somewhat belated) invite.

Looking south up the Salmon River valley.

Lillian and Dad starting the upper loop. On a side note, this just became my most liked photo on Instagram.

Map (pdf):

Running warm up/down 8:00 [1] 1.0 km (8:00 / km)

Garmin was having a bit of a hissy fit (post-time change error I guess, I think that's the usual thing), so Garmin started the workout late.

Saturday Nov 10 #

Strength 20:00 [1]

Cut short - off to Phil's for a consultation on a couple of planned Salmon Arm area maps.

I've got to map Klahani Park/South Canoe Elementary in the next couple of days.

Black Road map we are going to get (ask nicely) the City to give us LiDAR (instead of paying outrageous prices for it), because we've given a lot of free maps to a bunch of schools and we know the new mayor. Phil will be doing most of this mapping, so I'll finally have a map close to my house that I didn't make. Will make a nice change.

Friday Nov 9 #


Back home for the long weekend, on the to do list this weekend is another Toronto map, an HPP application, a bunch of homework, and a bunch of training. Looks like I will not be getting out skiing, but hoping to get out on a map at least once this weekend.
10 AM

Strength (Wood) 1:00:00 [1]

Chopping wood round 1.

Followed by a trip up to Larch Hills (driving Jonathan up) for some work on the webcam/weather station/WiFi stuff.
3 PM

Strength (Wood) 1:15:00 [1]

Wood chopping (and some moving) round 2. A bunch of really nasty pine in this bunch.

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