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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Oslug

In the 7 days ending Feb 11, 2013:

activity # timemileskm+ft
  orienteering10 4:27:38 16.87(15:52) 27.15(9:51) 102178 /115c67%
  walking1 45:00 2.0(22:30) 3.22(13:59)
  Total10 5:12:38 18.87(16:34) 30.37(10:18) 102178 /115c67%
  [1-5]10 5:03:24
averages - sleep:6.5

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Sunday Feb 10, 2013 #

8 AM

orienteering race (set-up part of chase) 27:08 intensity: (1:49 @0) + (1:37 @1) + (2:07 @2) + (15:48 @3) + (5:47 @4) *** 1.8 mi (15:04 / mi) +218ft 13:31 / mi
ahr:124 max:143 shoes: Sportiva blue trailers

most navigation was easy but some areas rich in trails were difficult to read and required lots of concentration. Like later race, jogged the whole thing exc some uphills and went pretty directly to most controls. I'm just slower at running and navigating than my peers, and need some better route choices. For both of today's races, I think I did decently on flow and quite well on reading ahead to the next leg. Changed my mind on some legs part way through.
I finished 8/20, took 30% longer (5 min) than the winner, Joanne Woods. "Lost" 1:02.
10 AM

orienteering race (sprint chase) 33:43 intensity: (7:25 @0) + (2:09 @1) + (6:12 @2) + (13:48 @3) + (4:09 @4) *** 1.67 mi (20:11 / mi) +303ft 17:14 / mi
ahr:111 max:144 slept:7.5 shoes: Sportiva blue trailers

chase part of sprint at Queen elizabeth park. I'm proud of myself for making it into the chase. There were about 8 'expert' women, and i picked off the three young ones in front of me as they made mistakes. I only ran fast for part of one segment, and tried to run fast the last two segments but couldn't go any faster. The rest was all jogging, with walking up some of the hills. I think my peers both run faster and navigate faster, and make better route choices. I'll start working on hill climbing and on doing fartlek-type training to get my legs accustomed to a bit of speed.
I finished 5/17. 5 min (25%) behind winner, marion owen.

Saturday Feb 9, 2013 #

Event: Vancouver Sprint Camp
 
9 AM

orienteering race (Lonsdale Quay sprint) 30:00 [3] **** 2.0 mi (15:00 / mi)
spiked:11/13c slept:7.0 shoes: saucony whites

sprint on another multi-level map. Studied a bit last night to try to understand this particular map and reading levels in general. Helped a lot. I admit that spotting controls en route to the start was a little bit helpful. 'Spiked' seems like a bit of overstatement when I may have taken a slower route or been a bit hesitant along the way. Tired on uphills. Quite happy with my race.
In retrospect, this was my best race of the weekend.
Finished 5/17. Took 20% longer than winner, Marion Owen. 'Lost' 1:34.
11 AM

orienteering (map following) 25:00 [2] *** 2.0 mi (12:30 / mi)
shoes: saucony whites

Partner exercise. Half leading, and half following without controls marked on map. I had no trouble tracking where i was when following ingrid.
2 PM

orienteering race (sprint greenwood park) 27:09 [3] *** 2.0 mi (13:34 / mi) +300ft 11:53 / mi
spiked:8/12c shoes: Sportiva blue trailers

Part in park, part in forest. One dumb mistake, a couple other average ones. I seem to hesitate just short of controls, looking at my map instead of looking up and pushing to the control. Took a couple circuitous routes. Lost concentration from 2 to 3.
finished 6/17. About 30% longer than winner, Joanne Woods. "lost" 3:22.
3 PM

orienteering intervals 20:00 [3] ** 1.5 mi (13:20 / mi)
spiked:30/33c shoes: Sportiva blue trailers

O-tervals on Grand Boulevard with ingrid and Nancy Devine. Felt good to run on lawn downhill. Felt really bad going back up the slight hill. But fun.
4 PM

orienteering race (1-man relay Wm Griffin Pk) 29:00 [3] *** 2.0 mi (14:30 / mi)
spiked:14/22c shoes: Sportiva blue trailers

Three laps in forest and park terrain. Included one steep hill at the start of each lap. Lots finished their 3 laps before i finished two. Probably noone quite finished 3 in the time it took me to do one, but it was probably close.
Finished 23/32 total including MP, or 23/26 finishers. Took twice as long as winner, Louise Oram. 'Lost' about 3 min.
5 PM

orienteering race (mini-sprint) 17:22 [2] **** 0.5 mi (34:43 / mi)
spiked:6/7c shoes: Sportiva blue trailers

Sort of a sprint/trail-O combo. I missed the instructions so I didn't know there would be decoy controls out there. Lots of fun. Except where they had remodeled the park so it didn't look like the map anymore. Proud of myself for getting them all right.

Friday Feb 8, 2013 #

3 PM

orienteering 20:00 [1] ** 1.6 mi (12:30 / mi)
17c shoes: saucony whites

did warm-up O with Ingrid at Creekside Park. Ingrid's a 'natural'.

walking warm up/down 45:00 [1] 2.0 mi (22:30 / mi)
shoes: saucony whites

just walking to the race on the other side of the bridge, and back.
4 PM

orienteering race (sprint) 38:16 intensity: (15:00 @2) + (15:00 @3) + (7:48 @4) + (28 @5) **** 1.8 mi (21:15 / mi) +200ft 19:14 / mi
ahr:120 max:162 spiked:9/11c slept:5.0 shoes: saucony whites

downtown Vancouver sprint around the stadium. Totally flummoxed by control #7. Just didn't 'get' how to read the two-layer stadium. Happy with my performance otherwise. Did well working my way back from the control to the route.
took 50% longer than winner in my class. Finished 5/6. 'lost' 4:32. Probably all between 6 and 7!

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