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Attackpoint - performance and training tools for orienteering athletes

Training Log: bensmith

In the last 7 days:

activity # timemileskm+m
  Orienteering5 4:58:27 16.16(18:28) 26.01(11:28) 549
  Running3 1:04:20 7.59(8:29) 12.21(5:16) 107
  Yoga, core etc1 50:00
  Total9 6:52:47 23.75 38.22 656
  [1-5]8 6:02:47

Wednesday May 23 #

12 PM

Yoga, core etc 50:00 [0]

7 PM

Orienteering 20:18 [3] 3.27 km (6:12 / km) +40m 5:51 / km
ahr:152 max:163 shoes: on Cloudflow Blue/Yellow

World Orienteering Day at Queen Elizabeth Park. Just did Loop 5, which was a lot of fun. Should have read ahead a bit more than I did.

Tuesday May 22 #

12 PM

Running 50:54 [4] 10.09 km (5:03 / km) +101m 4:48 / km
ahr:144 max:175 shoes: on Cloudflow Blue/Yellow

11min warmup
8min, 8min, 11min with 1min rest at half marathon pace
11min cooldown

The rest of the group were doing a pyramid at 10k pace, but stopping every few minutes didn't seem like the best workout for me today. Legs felt strong. WOD tomorrow, then time to taper for Saturday.

Monday May 21 #

9 AM

Running 7:58 [2] 1.19 km (6:42 / km) +2m 6:38 / km
ahr:124 max:136

Warm up jog to the start.
10 AM

Orienteering race 2:09:35 [3] 12.31 km (10:32 / km) +251m 9:33 / km
ahr:140 max:163

Long at McQueen Lake.

I was happy with my navigation in the most part. Made a parallel error on the way to 1, but identified it while I was only a little way down. Happy that I chose the "contour through the forest" option rather than "run along the road" for the long leg - it worked out well and was good practice.

Lowlight was spending 10 minutes looking for my compass, after I put it down to tie my shoelace and forgot to pick it up. Found it eventually, but felt very dumb.

Overall, this was a really fun weekend. It's great when everyone gets to stay together, and I chatted with a bunch of people I haven't talked to much before. I was pleasantly reassured by the training exercises, and learned a few useful tips. Thanks SAGE!

Sunday May 20 #

10 AM

Orienteering 51:58 [3] 2.9 km (17:55 / km) +79m 15:46 / km
ahr:136 max:165

Catching features in rugged forest. Our training group treated some of it as a route choice exercise too, with us starting off at the same time, and me always arriving at the control last (I'm really very slow through undergrowth and felled trees), Nav was good.
11 AM

Running 5:28 [2] 0.93 km (5:53 / km) +4m 5:45 / km
ahr:132 max:139

Back to the lodge.
12 PM

Orienteering 40:32 [2] 2.85 km (14:13 / km) +103m 12:03 / km
ahr:130 max:166

Corridor in forest. We ended up doing this as a group, which was fun.

Probably not the most useful exercise for me, as I often slow down and read the map in detail. I need to focus more on simplifying and running to catching features.

Orienteering 31:06 [1] 1.63 km (19:05 / km) +35m 17:14 / km
ahr:110 max:145

Contours-only map. I was pretty spent by now, and contours were tough to match up with the land (the vegetation boundaires really helps solidify some of the vagaries of the map).
3 PM

Orienteering race 24:58 [4] 3.05 km (8:11 / km) +41m 7:40 / km
ahr:162 max:175

Grassland sprint on Bunker Bench near Kamloops.

This was a REALLY fun map to run on - definitely the highlight of the weekend. My legs weren't really in the mood to go any faster, but the navigation was solid. I do a lot better in grasslands than in forest!

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