Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 30 days ending Sep 30, 2018:

activity	#	time	miles		km		+m
Running	23	16:52:28	118.36	(8:33)	190.48	(5:19)	1312
Forest Orienteering	9	7:20:08	35.39	(12:26)	56.96	(7:44)	1423
Biking	5	3:25:00
Sprint Orienteering	7	2:03:49	16.62	(7:27)	26.74	(4:38)	205
Core	4	40:00
Stretching	1	20:00
Total	27	30:41:25	170.37		274.18		2940
[1-5]	27	29:46:55

2:15

0:00

» now

Sunday Sep 30, 2018 #

10 AM

Running warm up/down 20:00 [2] 2.1 km (9:31 / km) +100m 7:42 / km

Forest Orienteering race 1:42:15 [3] ***** 11.01 km (9:17 / km) +606m 7:17 / km

Great course for the long. Had a much better run than the day before. No really notable mistakes. Lost the most time in walking up the hills imo. Nailed number 10 taking the best route and won the split :D. Really happy with my routes, had a few bobbles not watching my compass. Something I really need to work on.

2D rerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...

C • BC Champs 1

Long Course 8 - Splits

Saturday Sep 29, 2018 #

10 AM

Running warm up/down 27:00 [1] 3.22 km (8:23 / km) +26m 8:04 / km

Sprint Orienteering race 15:41 [4] * 3.47 km (4:31 / km) +33m 4:19 / km

Kinda boring sprint with little route choice, lost like 30-20sec to 2 and was basically clean from there taking optimal routes for everything.

2D rerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...

2 PM

Running warm up/down 11:00 [1] 2.0 km (5:30 / km) +30m 5:07 / km

Forest Orienteering race 34:58 [4] **** 4.23 km (8:16 / km) +300m 6:06 / km

Didn't realize there was so much climb lol. Really bad race, unfocused at the start and had terrible bearings to multiple controls losing about 6min in the first 6 controls. Greatest tragedy of the year was #5 (see 2D rerun) as I was being careful and looking everywhere for it and just couldn't see the feature from the side I was coming from. Tried resetting multiple times and didn't work.

Picked it up a bit after Jan caught me at 6, and managed to drop him in the technical section (around 11), but made a mistake 16 little bit of a bad bearing, and so he caught me again about there.

Really good course and map, just should have had my stuff together more... :(

2D rerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...

4 PM

Forest Orienteering 26:33 [3] *** 3.8 km (6:59 / km) +107m 6:07 / km

Running on the model map, and then doing strides until my ride came. Alot more flow than earlier in the middle.

Middle C8 - Splits

Friday Sep 28, 2018 #

Note
(rest day)

Driving out. Did a hush hush lidar deal with Brian Chubb, and now have 30km^2 of contours around canmore.

Thursday Sep 27, 2018 #

5 PM

Running warm up/down 40:00 [2] 6.3 km (6:21 / km) +53m 6:06 / km

Warm up and then cool down to Uni and back.

Running intervals 45:29 11.0 km (4:08 / km) +117m 3:56 / km

L-loops (1.05km)
Lap Rest [jogging]
3:51| 1:19
3:54| 1:21
3:54| 1:51
3:54| 1:54
4:32| 1:31
4:18| 1:54
3:37| 2:22
4:02|

Biking 50:00 [1]

Wednesday Sep 26, 2018 #

1 PM

Running warm up/down 45:00 [2] 7.6 km (5:55 / km) +49m 5:44 / km

Jog to the map from station and back, then exploring a new sprint map area.

Sprint Orienteering (Ranchlands) 17:26 **** 3.19 km (5:28 / km) +17m 5:19 / km

3 Intervals with Jan.
5:18
2:53
3:40

Biking 1:00:00 [1]

Tuesday Sep 25, 2018 #

5 PM

Running warm up/down 18:19 [3] 3.0 km (6:06 / km) +22m 5:53 / km

Jog + ABC's

Running 37:38 [4] 9.01 km (4:11 / km) +121m 3:55 / km

(4 hills + 4 strides + loop) x3 without strides on last set

Running warm up/down 27:00 [2] 4.25 km (6:21 / km)

Sprint Orienteering (McMahon Stadium) 23:00 [1] ** 4.25 km (5:25 / km) +77m 4:58 / km

3x intervals with David.

Biking 30:00 [1]

Monday Sep 24, 2018 #

Note
(rest day)

Biking 45:00 [1]

Sunday Sep 23, 2018 #

Biking 20:00 [1]

10 AM

Running warm up/down 44:24 [2] 5.67 km (7:50 / km) +26m 7:39 / km

Setting out some controls for the event + warm up.

Sprint Orienteering 16:43 [4] 3.97 km (4:13 / km) +18m 4:07 / km

Messed up one control where the map was wrong and marked an impassable fence which wasn't in the terrain, and I set that control out before. SO I ran is straight through the gap that wasn't on the map, technically disqualifying myself. Oh well it was a good training. Jan beat me by like 25seconds.

12 PM

Running 18:00 [1] 2.2 km (8:11 / km)

Line Tempo with the track team, and some warm up stuff.

Core 10:00 [3]

Saturday Sep 22, 2018 #

12 PM

Running warm up/down 24:00 [2] 3.73 km (6:26 / km)

Forest Orienteering long 1:11:00 [3] 8.03 km (8:51 / km) +176m 7:58 / km

Pretty slow in the cold snow, messed up 2 bearings really badly which was demotivating. So I didn't push much.

Friday Sep 21, 2018 #

Forest Orienteering 50:00 [2] 5.5 km (9:05 / km)

Easy jog on Mt. Laurie with Jan.

Thursday Sep 20, 2018 #

4 PM

Running warm up/down 35:00 [2] 4.0 km (8:45 / km)

Running 39:00 [4] 9.5 km (4:06 / km)

(4x hills + 4x strides + 1loop) x3

Wednesday Sep 19, 2018 #

5 PM

Running warm up/down 47:09 [3] 9.75 km (4:50 / km) +90m 4:37 / km

2.5 km to map 2.5km back
4.75 km to uni and back.

Sprint Orienteering (Highwood) 14:50 3.46 km (4:17 / km) +10m 4:14 / km

Sprint training, did 2 intervals, with 2min rest in between. Averaged 3:40min/km pace while running.

Forest Orienteering (Canmore Park) 11:48 [2] 2.39 km (4:56 / km) +41m 4:33 / km

Quick point to point easy before going out with Jan.

Tuesday Sep 18, 2018 #

4 PM

Running warm up/down 18:00 [2] 3.0 km (6:00 / km)

Running intervals 43:20 [3] 9.52 km (4:33 / km) +102m 4:19 / km

7x(1000m + 12m climb) w/ ~1:30min rest jogging

4:06 started out easy
3:59 sped up a bit
3:43 kept up with someone on their last loop
4:04 tried to stay with someone else
4:34 got totally burnt out
4:36 took it easy
3:40 pushed on the last one

Monday Sep 17, 2018 #

Note
(rest day)

Sunday Sep 16, 2018 #

12 PM

Running warm up/down 18:00 [1] 2.5 km (7:12 / km)

Forest Orienteering long (AOC Long) 1:15:00 [3] 9.5 km (7:54 / km) +31m 7:46 / km

Not fast enough some small mistakes, might have added up to not more than 5 min.

Saturday Sep 15, 2018 #

1 PM

Running warm up/down 18:00 [1] 3.0 km (6:00 / km)

Forest Orienteering race (AOC Middle) 29:45 [4] 5.5 km (5:25 / km) +22m 5:18 / km

A couple of smallish mistake that cost me the gold including 30s stop to retie my shoes, a large technical mistake on the way to 10 losing 2min off the optimal route, and a safer route entrance for 15 from around a path instead of straight costing 20s at least.

Friday Sep 14, 2018 #

7 PM

Running warm up/down 30:00 [2] 4.5 km (6:40 / km)

Sprint Orienteering (AOC Sprint) 14:09 [4] 3.4 km (4:10 / km) +20m 4:03 / km

Just running 3-10 seconds slower than Damian and Jan. Took the optimal route to 10 through the center (basically the only route choice). Equal to or a second faster than going right.

Thursday Sep 13, 2018 #

4 PM

Running warm up/down 15:00 [1] 2.5 km (6:00 / km) +30m 5:40 / km

Running 34:08 [4] 8.55 km (4:00 / km) +50m 3:53 / km

Thought it was intervals... figured out it wasn't after we didn't stop after the first lap. Happy with the pace and the time though, might set a pb for the 10km this year.

Wednesday Sep 12, 2018 #

7 PM

Running warm up/down 14:00 [2] 2.5 km (5:36 / km) +20m 5:23 / km

Sprint Orienteering intervals 22:00 [3] 5.0 km (4:24 / km) +30m 4:16 / km

Sprint -o with Jan!

Tuesday Sep 11, 2018 #

5 PM

Running warm up/down 18:00 [2] 4.3 km (4:11 / km)

Running 37:34 [4] 8.9 km (4:13 / km) +200m 3:48 / km

Non-stop hill intervals + rest laps

Sunday Sep 9, 2018 #

10 AM

Running warm up/down 32:47 [3] 5.64 km (5:49 / km)

2km warm up
ABC's
1km cool down

Running intervals 42:30 9.0 km (4:43 / km) +76m 4:32 / km

8x 1080m w/90s rest

Pace (min/km) | Distance (km) | Time (min)
3:36 | 1.11 | 4:00
3:32 | 1.10 | 3:50
3:33 | 1.08 | 3:48
3:46 | 1.09 | 4:01
3:54 | 1.06 | 4:03
4:07 | 1.09 | 4:26
4:09 | 1.06 | 4:22
3:27 | 1.09 | 3:42

Core 10:00 [1]