Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 31 days ending Jul 31, 2018:

activity	#	time	miles		km		+m
Running	15	4:34:31	30.3	(9:04)	48.76	(5:38)	179
Forest Orienteering	6	3:13:34	9.82		15.8		380
Bouldering	2	1:00:00
Biking	2	35:00	1.86		3.0
Strengthening	1	30:00
Total	18	9:53:05	41.98		67.56		559
[1-5]	17	9:08:05

2:07

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Tuesday Jul 31, 2018 #

12 PM

Biking 20:00 [0]

Biking to Uni and back home.

Bouldering 30:00 [2]

Monday Jul 30, 2018 #

12 PM

Running 10:00 [1] 2.0 km (5:00 / km) +30m 4:39 / km

Jogging to new map on nose hill.

Forest Orienteering 23:00 [3] 4.0 km (5:45 / km) +50m 5:25 / km

Running course on Nosehill checking out my new map. I'm pretty happy with how it turned out. I'm probably gonna be field checking it the next 2 weeks and adding all of the denser bushes under the canopies that I couldn't see.

Happy with how accurate the canopy is. Due to the low visibility, the map is harder than I thought it would be.

Running 10:06 [3] 2.35 km (4:18 / km) +23m 4:06 / km

Running back home.

Sunday Jul 29, 2018 #

8 AM

Running warm up/down 50:00 [3] 6.2 km (8:04 / km) +50m 7:45 / km

Jog to start from home, and back home from finish.

Forest Orienteering 30:00 [1] 2.5 km (12:00 / km) +50m 10:55 / km

The wet bushes slowed me down alot, and I wasn't really feeling to go fast. Just mostly checking the map. Every sidehill is really steep and big :P . I'm guessing that it'll be quite relevant for next year's JWOC.

11 AM

Running warm up/down 17:00 [1] 3.0 km (5:40 / km)

Jog to start and back.

Forest Orienteering 30:00 [2] 3.0 km (10:00 / km) +60m 9:05 / km

Was alot slower than it felt. Not bad orienteering in Rafter SIx without a compass.

Saturday Jul 28, 2018 #

10 AM

Running warm up/down 10:00 [2] ** 2.0 km (5:00 / km) +10m 4:53 / km

Forest Orienteering 1:00:00 [3] ** 5.0 km (12:00 / km) +160m 10:21 / km

:P Alot of climb checking out my new map in Grotto. Pretty happy with how it looks. Just can feel my knee (in a different place) a little bit so I'll either skip my afternoon training or take it really easy... :(

Friday Jul 27, 2018 #

1 PM

Bouldering 30:00 [3] ***

Haven't climbed in ages... :P

Strengthening 30:00 [3]

Pullups:

(6,6,6,6)
(6,6,4,4)
(4,4,3)

Military press (15lbs), Front pulls (10lbs), Side pulls (10lbs):

10 of each x 3

Core:
Medicine Ball Passes 3min
Medicine Ball Catches 2min
Leg throws 1min

6 PM

Running warm up/down 27:00 [2] 4.4 km (6:08 / km)

Forest Orienteering 20:00 [2] ***** 1.3 km (15:23 / km) +60m 12:30 / km

Really steep slope, but lots of rocks. Would be nice if it got mapped properly but I don't think that anyone is gonna bother so this is what we're stuck with for Bighill Creek.

Thursday Jul 26, 2018 #

Note

Flying in.

Wednesday Jul 25, 2018 #

Note

Effectively finished the map under Grotto. It doesn't look amazing... idk its ok but nothing special. Going to map the last area which should be the best map....

Running 4:40 [1] 1.0 km (4:40 / km)

Tuesday Jul 24, 2018 #

Note

Quickly did a bit of Mt. Laurie's side hill. Theres about (0.7km)^2 of this terrain in a decently steep slope.

9 PM

Running 17:30 [3] 4.0 km (4:23 / km)

Running 5:00 [1] 0.85 km (5:53 / km)

Monday Jul 23, 2018 #

Running 23:36 [2] 4.84 km (4:53 / km) +38m 4:42 / km

Pretty rough... :\

Note

Hit the JACKPOT the other day!!! Found a ton of countours from 2m, to 1m, to 0.5m intervals of areas around Canmore outside of the wildlife corridors and provincial park!!!! Hello 3-5 new forest maps! (also pls ignore the multiple form lines, they are 5m contours, could have used 2.5 and will fix it later)

Only sad thing is I have to make all the maps but whatever.... :D

Sunday Jul 22, 2018 #

Note

One of the new forest maaps just on the edge of Canmore....

Saturday Jul 21, 2018 #

Running 10:00 [2] 2.0 km (5:00 / km)

Friday Jul 20, 2018 #

Note

Posted a very old blog post, not so interesting anymore... To catch up to today, I will post a blog post summarizing the weeks before JWOC, and then a couple individual posts touching on each of the races. Then I will do one more where I analyze my training over the past 10 months..... And then we shall see how this year goes... :|

https://road2thefinish.wordpress.com/2018/07/20/th...

Thursday Jul 19, 2018 #

Note

Did half of the hill, really happy with how it looks so I'm gonna need to get the other half done too...

Note

Okay effectively finished all of the contours / rocks and cliffs on Bighill Creek (this map). This is what my trainings on it are probably gonna look like (this is about 2.2km from end to end of the map):

The question is, its looks like amazing terrain, and it kind of continues for another potential 2.5km, so should I stop mapping this slope here, should I map another 700m, or should I map another 2.5km.... Feel free to let me know your opinion....

C • what's N and S of this? 3

Running 10:00 [1] 2.0 km (5:00 / km)

Wednesday Jul 18, 2018 #

Note

Working on my the next map, finishing North Glenmore Park with pretty much only the boring part left. Not the most interesting map imo lol.

Note

Found a really cool forest area around Cochrane, probably the best forest map close to the city, less than 30 min out. Might need to map the whole thing for myself...

Tuesday Jul 17, 2018 #

Note

Finally! Done all of the stuff I can do from the base map data I have currently. Now just need to wait a week and a half to go on site and finish the field checking...

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

Monday Jul 16, 2018 #

Note

Changing the mapping style a bit here. Going to have to remap the top probably so that all the area symbols are a certain size. Will see though, need to run on it first. Happy with how this turned out, the thick bushes are alot clearer.

C • Vegetation boundary symbols 12

Sunday Jul 15, 2018 #

Note

Had a really great time at JWOC this year. I'll spend this week doing an analysis, and mostly looking forward to the future. I learnt so much that now I need to digest and move forward with all of the new knowledge I have. Next year will be my last JWOC and I'm going to make it count to the best of my ability.

Note

Worked most of the day on the Nose Hill map, getting pretty much all the contours done, and some of the vegetation on the big hillside.

Running 26:39 [2] 5.12 km (5:12 / km) +28m 5:04 / km

Easy run in the fields.

Thursday Jul 12, 2018 #

Forest Orienteering 30:34 [5]

Had a good shot but just wasn't there physically....

Monday Jul 9, 2018 #

Running 10:00 [3] 2.0 km (5:00 / km)

Making sure the legs work..

C • Good to hear.. 2

Saturday Jul 7, 2018 #

Running 15:00 [3] 3.0 km (5:00 / km)

Friday Jul 6, 2018 #

Running 10:00 [0] 1.0 km (10:00 / km)

Biking 15:00 [0] 3.0 km (5:00 / km)

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