Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 31 days ending Jul 31, 2014:

activity	#	time	miles		km		+m
Forest Orienteering	22	22:28:40	55.3		89.0		320
Hiking	2	7:00:00	13.67	(30:43)	22.0	(19:05)	750
Climbing	1	4:00:00					500
Running	4	2:08:00	7.46	(17:10)	12.0	(10:40)
walking	1	1:00:00	2.49	(24:08)	4.0	(15:00)
Core	2	55:00
Track and Field	1	30:00	5.59	(5:22)	9.0	(3:20)
Map Reading	1	15:00	1.86	(8:03)	3.0	(5:00)
Total	25	38:16:40	86.37		139.0		1570

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Thursday Jul 31, 2014 #

Event: Silesia Grand Prix 2014

Forest Orienteering 48:30 [3]

(Etapa 1 - Silesia Cup)
M21E
23rd

Tuesday Jul 29, 2014 #

Climbing (Vratsa) 4:00:00 [3] +500m

Climbed 3 routes of top rope, 2 lead, and then a multipitch route called Bezengi.

Monday Jul 28, 2014 #

Note

Awsome first JWOC. definitely could have done a bit better in some places but I got a fantastic scope of what im up against.

C • All in all ... 2

Sunday Jul 27, 2014 #

Forest Orienteering race (JWOC) 49:30 [5]

Relay, my race was okay. I made one really big mistake that cost about 6 minutes but otherwise I just ran slower then everyone else.

Hiking 3:00:00 [4] 15.0 km (12:00 / km) +750m 9:36 / km

Long hike I decided to do with Tim and Nitsan right after the relay. After going up I ran down.

Saturday Jul 26, 2014 #

Forest Orienteering (JWOC) 42:46 [5] 3.0 km (14:15 / km)

Middle C final, the first control caught me off guard, as it did to many others due to how technical it was. To put it into perspective, when I walked it correctly reading my map after the race it took 2:49, and this was without breaking into a jog. My split was around 7:00 so deducting from the fact that if anyone would have jogged the leg correctly then their time should have been at least 2:00. The race was lost right from the first control because of the severity of the mistake (5:00). Further on I had lost another 3:00 due to the next 2 mistakes I made at controls 5 and 8. The rest was almost perfect. I was content with how close I still ended up behind the other canadians. Otherwise, my race was weak.

Friday Jul 25, 2014 #

Forest Orienteering race (JWOC) 34:43 [5] 3.0 km (11:34 / km)

Messed up the middle quali with to 5 min splits. Went too fast and in genera, didnt plan enough.

Thursday Jul 24, 2014 #

Event: Silva O'Camp

Forest Orienteering 45:00 [1] 2.0 km (22:30 / km)

Walked the model for the middle.

Note

Added maps to blog with route choices!

Wednesday Jul 23, 2014 #

Forest Orienteering race (JWOC Long) 1:51:30 [5] 10.0 km (11:09 / km)

It was a fantastic race until number 20. Long story short, when I punched and checked the control description for19 then I looked back at my map and started runningthe leg 20-21 and by actually never going to 20 I ended up mispunched. All ov this was very sad. Good job to Ethan Childs and Michael Laria who both had great races!

Photos:
https://www.flickr.com/photos/118341495@N05/sets/7...

C • Bummer 3

Tuesday Jul 22, 2014 #

Forest Orienteering race (JWOC Sprint) 18:05 [5] 3.0 km (6:02 / km) +20m 5:50 / km

First JWOC race ever! Sprint distance, the map was pretty easy, not very technical or with many traps. Mostly physical and I felt as though I was slowing down closer to the end of the race. 121st place/148 finishers and 156 participants. 2nd Canadian after Adam Woods and 4th North American.

Results:
http://jwoc2014.bg/uploads/Results_official_Sprint...

Splits:
http://jwoc2014.bg/uploads/Split_times_Sprint_All_...

Photos:
https://www.flickr.com/photos/118341495@N05/sets/7...

Monday Jul 21, 2014 #

Event: JWOC 2014 - Borovets, BULGARIA

Forest Orienteering 45:00 [1] 1.0 km (45:00 / km)

Spiked a couple controls on the long model.

Sunday Jul 20, 2014 #

Note

Rest day.

Photos:
https://www.flickr.com/photos/118341495@N05/sets/7...

C • JWOC 6

Saturday Jul 19, 2014 #

Forest Orienteering 40:00 [3] 1.0 km (40:00 / km)

Ran on the model sprint map. Inspected the mapping style and ran threeish legs a bit hard to simulate a big of race pace.

Photos:
https://www.flickr.com/photos/118341495@N05/sets/7...

Friday Jul 18, 2014 #

Forest Orienteering 10:00 [3]

Ran about 3 legs race pace on the relay to see how I was doing.

Thursday Jul 17, 2014 #

Forest Orienteering 40:00 [1] 2.0 km (20:00 / km)

Walked a couple controls on the long training map.

Wednesday Jul 16, 2014 #

Forest Orienteering 30:00 [2] 2.0 km (15:00 / km)

Minimal effort. Did a very small loop.

Tuesday Jul 15, 2014 #

Forest Orienteering 1:30:00 [2]

Did 2 middle trainings really easy.

C • km? 1

Monday Jul 14, 2014 #

Running 33:00 [3] 3.0 km (11:00 / km)

Ran down a road then through a forest.

Forest Orienteering 1:30:00 [3] 5.0 km (18:00 / km)

Most technical part of the first middle map we ran on. I made a completely new course so it was different.

Sunday Jul 13, 2014 #

Map Reading 15:00 [5] 3.0 km (5:00 / km)

Running on the track while I tried reading a map.

Running 20:00 [3] 3.0 km (6:40 / km)

Warm up/ down.

Saturday Jul 12, 2014 #

Forest Orienteering 57:00 [2] 4.0 km (14:15 / km)

Ran on the long map and was really trying to have a good run.

C • Long map 2

Friday Jul 11, 2014 #

Forest Orienteering 1:03:00 [2] 5.0 km (12:36 / km)

Took the training really easy. Did a similar loop on a map that we practiced on before. Only missed 1 control because I lost focus.

C • Map used 3

Thursday Jul 10, 2014 #

Note

Rest day.

Wednesday Jul 9, 2014 #

Forest Orienteering 1:03:36 [4] 7.0 km (9:05 / km)

Relay training. Ran okay but make a mistake at 3 and lost the pack and otherwise was just slow.

Tuesday Jul 8, 2014 #

Forest Orienteering 1:00:00 [3] 7.0 km (8:34 / km)

First warmed up on the way to 5 which was our start, by running some other controls. Then ran the course from 5-15. Long terrain is different from middle because, vegetation is thicker, and there are streams, marshes and more trails.

C • US juniors 2

Forest Orienteering 30:00 [4] 6.0 km (5:00 / km)

Sprint training, which was two longish loops and then a neat little practice with cones in a field. Tried running a bit hard at the beginning, but just got tired and slowed down.

Core 17:00 [5]

Relatively painful core.

Monday Jul 7, 2014 #

Forest Orienteering 30:00 [3] 2.0 km (15:00 / km)

Did a short loop of orienteering. Focused on distwnce estimation.

Forest Orienteering 1:40:00 [3] 6.0 km (16:40 / km)

Ran the rest of the course. I was getting slightly tired so I need to sleep more. Otherwise for the state that I was in, I did okay technically and mentally.

Forest Orienteering 30:00 [3] 2.0 km (15:00 / km)

Relocation excersice. Good but it was really easy because we knew the terrain well.

Forest Orienteering 27:00 [4] 3.0 km (9:00 / km)

Ran relatively well, but not to my fullest potential. More sleep and practice will fix that. Came 3rd. Will and Austin were 1st and 2nd respectively.

C • course 2

Sunday Jul 6, 2014 #

Forest Orienteering (relay practice) 40:00 [5] 5.0 km (8:00 / km) +300m 6:09 / km

Ran pretty much the first leg of a relay with everyone else. The run was bad for me overall. I messed up the first control, as I do most of the time in a relay when I run the first leg. Then I had to pass a bunch of people and I was doing okay until I lost 10 - 20 sec because I just missed a control on a slope and as a result I had to pass the people I just passed again. The only other mistake I made was at number 10 where I just ran mindlessly into it and lost max 5 min looking before I found it. A lot of the US juniours would have beat me if they hadnt made such bad mistakes because they were all running faster. I only lost the least amount of time which was why i was the first North American male in. 2 Spanish guys creamed me and the third was just behind me. Those three also made Spain's first team (aka they're spains 3 best) Map's on blog.

C • Great Job! 2

walking 1:00:00 [2] 4.0 km (15:00 / km)

Walked thriugh and around Samokov.

Saturday Jul 5, 2014 #

Hiking 4:00:00 [2] 7.0 km (34:17 / km)

Hiking at first to ruins and then up to Seven lakes.

Friday Jul 4, 2014 #

Track and Field 30:00 [4] 9.0 km (3:20 / km)

Did a track workout where in a team of 3, 2 would be running 400's alternating with each other. A third person would then be running a short 1km orienteering course. We all had to do 2 orienteering loops and keep doing the 400's while we waited for our teammates. That was a hard workout. I've never done so many 400s in a row so it was really good.

Running 25:00 [3] 3.0 km (8:20 / km)

Warm up/down by running around the track and then jogging. Then just doing abc's and strides.

Forest Orienteering 45:00 [3] 4.0 km (11:15 / km)

Did a workout in a relatively complicated map where you had to either take a bearing or make a simple
Plan to each control. I felt a bit out of control and though I understood the point and the concept. I might have perfered to have a map.

Thursday Jul 3, 2014 #

Forest Orienteering 1:48:00 [3] 6.0 km (18:00 / km)

Ran the course we got. The map was really good and technical. Went slow. Map is on blog.

C • Nice route choices! 2

Core 38:00 [4]

We did a bunch of core after we came back from the run.

Running 50:00 [3] 3.0 km (16:40 / km)

Jog to hill. Then hill 5x. Then a bunch of workouts on you feet.

Tuesday Jul 1, 2014 #

Note

Flying to Sofia, Bulgaria.

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