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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 31 days ending May 31, 2019:

activity # timemileskm+m
  Running20 14:40:58 92.64(9:31) 149.09(5:55) 1819
  Forest Orienteering9 9:05:03 48.99(11:08) 78.84(6:55) 1666
  Sprint Orienteering1 19:30 2.93(6:40) 4.71(4:08) 26
  Total22 24:05:31 144.56(10:00) 232.64(6:13) 3511

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Friday May 31, 2019 #

Note
(rest day)

Lots of smoke in the air, and I wanted to recover a bit before Sunday.

Thursday May 30, 2019 #

5 PM

Running warm up/down 52:00 [2] 8.0 km (6:30 / km) +60m 6:16 / km

Running intervals 32:55 [3] 4.43 km (7:26 / km) +21m 7:16 / km


600 - 1:46.0
400 - 1:06.1
300 - 0:50.7
200 - 0:33.9

8min rest

600 - 1:43.1
400 - 1:06.7
300 - 0:48.0
200 - 0:29.4

Keeping up with David and Brayden. David was ripping it and might have had some faster splits in the second half. Was able to keep it up with brayden which was good, and kicked to pass him on the last one.

Need to get better at the 1000m intervals as I can't keep up with ppl on those.

Wednesday May 29, 2019 #

5 PM

Running warm up/down 13:34 [3] 4.63 km (2:56 / km) +56m 2:46 / km

Jogging to and from nosehill with Michael K!!

Running hills (Nose Hill Top) 41:28 [3] 6.0 km (6:55 / km) +272m 5:38 / km

2x [ 700m 10% climb + 30s hard]

Don't know if it was the heat, or that we did the first one too fast, or that it was after Tuesday but times were slower.

3:17.4
3:50.4
31.4

3:48.7
3:49.5
31.4


Tuesday May 28, 2019 #

5 PM

Running warm up/down 48:38 [2] 8.89 km (5:28 / km) +58m 5:18 / km

Jogging to track then back home.

Running intervals 44:38 [3] 7.34 km (6:05 / km)

Ladder Intervals w/ 2.5' - 2' - 1.5' rep rest / 8' set rest

1000 - 3:09.8
800 - 2:29.4
600 - 1:58.8
400 - 1:12.1

1000 - 3:18.9
800 - 2:46.1
600 - 2:04.2
400 - 1:10.1

Went too fast for the first set trying to keep up with some guys. Not used to doing 3:10 1000m intervals. But the first one felt good so I think my 3000m time is somewhere between 10:00 and 9:30 right now. I think I can get it down to 9:30 for around JWOC / WOC which would be great I think. I could do alot with that much speed.

3x (150m)
26.7
26.8
28.7

Monday May 27, 2019 #

Note
(rest day)

Sunday May 26, 2019 #

10 AM

Forest Orienteering 59:27 [3] ** 8.89 km (6:41 / km) +132m 6:14 / km

Training 1 at Blackfoot map.

Running warm up/down 28:00 [1] 3.55 km (7:53 / km) +31m 7:33 / km

1 PM

Forest Orienteering race 48:12 [4] 9.18 km (5:15 / km) +126m 4:55 / km

Surprisingly slow. Couldn't break 5min pace consistently. Adam beat me by a minute, really glad he could make it out all the way here.

Saturday May 25, 2019 #

10 AM

Running warm up/down 30:48 [3] 3.62 km (8:30 / km) +45m 8:01 / km

Forest Orienteering 1:00:00 [4] 9.74 km (6:10 / km) +123m 5:48 / km

Long training on Redwater, one big mistake and 2ish small ones. Pretty happy with most of it overall.

warm up part:


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

Calstring - -112.95084203593|53.929035421461|238|1606|-112.9280991666019|53.9322
0419995487|1309|1042|-112.9386692494154|53.94224119372666|559|324

Forest Orienteering 1:02:00 [2] 6.5 km (9:32 / km) +64m 9:05 / km

Control pickup.

Friday May 24, 2019 #

11 AM

Running warm up/down 35:00 [2] 6.7 km (5:13 / km) +150m 4:42 / km

Jogging up to nose hill and back down.

Forest Orienteering 22:22 [4] *** 4.43 km (5:03 / km) +30m 4:53 / km

4x 1000m O-loops. w/ 90s rests

4:23 1.09km
4:19 1.05
4:36 1.08
4:26 1.06

Damian total time beat mine by 3 seconds :(

D: 21:41
M: 21:44

Had 1 where I took 5s to find the start direction, then lost a bit of time at the end due to bad direction into a control. maybe 10-15s lost time overall. Glad I was so close to Dames. Felt a little tired and sloppy but good training.

https://orienteeringcalgary.ca/events/view/3848

Thursday May 23, 2019 #

5 PM

Running warm up/down 19:30 [2] 3.8 km (5:08 / km) +32m 4:55 / km

Jogging to track then home.

Running 21:30 [3] 2.6 km (8:16 / km)

(300m x3) x2 r/ 1'' and 10''

45.3
46.5
46.6

45.5
46.6
50.7

Was completely dead on the last one. Lack of sleep from last night caught up with me. Happy with the training, kept up with the boiz for most of it. Need to bring spikes next time.

Wednesday May 22, 2019 #

Note
slept:0.0 (rest day)

Midterm + 6 hour assignment + 3 hr nap + Quiz

sums up the day pretty well. didn't have the energy for a run. will go tomorrow..

Tuesday May 21, 2019 #

5 PM

Running warm up/down 50:00 [3] 10.5 km (4:46 / km) +73m 4:36 / km

Running 1:02:00 [3] 6.02 km (10:18 / km)

2x (3x 500m) w/ 90s rep rest and 10min set rest

then mobility

1:27
1:28.8
1:27

1:25
!:26
1:27

Sunday May 19, 2019 #

Note



West Point Middle
5 PM

Running warm up/down 16:40 [2] 2.4 km (6:57 / km) +16m 6:43 / km

Jogging to start then after to stay warm.

Forest Orienteering 1:36:21 [3] **** 12.86 km (7:30 / km) +477m 6:19 / km

Running a long I made at Moose Mountain. Did a pretty good job. Minimal mistakes, great through the blank areas. Had a bubble in my compass throwing me off a bit at the end so I had some bobbles. Happy with it, pushed up the hills really well I think. Can only speed up.



Good course and map. Did what I wanted to with it.

Note: For JWOC need to be 26min faster effectively for this distance. I think that because this forest was slow as hell, I have a decent chance of speeding it up. Climb is killer. I pray that one hill workout per a week will salvage my time. I was able to run up like 60% of every big steep hill, but need to try and get it to 100%, and be able to keep going fast after.

Saturday May 18, 2019 #

Event: 34th Sage Stomp
 
12 PM

Running 40:15 [3] 6.17 km (6:31 / km) +177m 5:42 / km

Warming up to and from Stoneworks Creek.

Forest Orienteering 44:18 [3] *** 4.72 km (9:23 / km) +230m 7:33 / km

First mock middle distance, map missing vegetation but contours were very accurate. Climb was good. There was lots of green that slowed me down alot, but I guess the only think that will keep me at high speed running is track. Rained last night and logs were wet so I couldn't step on them and had to be careful on them. Also due to no north lines, couldn't take bearings, so all navigation was without compass.

6 PM

Running warm up/down 13:00 [3] 2.0 km (6:30 / km) +56m 5:42 / km

To start of Spray Falls.

Forest Orienteering race 50:30 [3] 5.22 km (9:40 / km) +299m 7:31 / km

:( Kinda slow terrain. Idk if I can bring it down to 25min. The forest needs to be super runnable.



1 and 2 were eaten by the quarry.

Friday May 17, 2019 #

10 AM

Running warm up/down 15:00 [3] 1.5 km (10:00 / km)

Sprint Orienteering 19:30 [4] 4.71 km (4:08 / km) +26m 4:02 / km



Sprint-O at uofc. First mock JWOC race ran with Dames and Michael Kondro. Really fun training. Pretty good course I I may say so. Might make a video later if I have time.

Got some lidar around Calgary and processed it! Need to get the rest...

Also just noticed I screwed up like 5 legs.

Note:
Winning optimal pace at JWOC 3:54min/km
My straight line pace 5:20min/km

I think that if the posted time and distance for the JWOC sprint is accurate, then I have a good chance of doing decent. If I need to bring it down to 3:54 for a race I might be able to get close to that. Its just that like every second matters so I don't think a top 20 result is in reach. But I'll be doing a bunch of track so I'll try my best.

4 PM

Running hills 45:35 [3] 8.85 km (5:09 / km) +304m 4:24 / km

Warming up and down to nose hill.

(700m w/ 70m climb
700m w/ 70m climb
100m x/ 15m climb) x2

but I skipped the last 700 because my legs were cramping and I needed to get to class.

times:

3:32
3:34
0:31
3:47
0:29

Thursday May 16, 2019 #

5 PM

Running warm up/down 46:00 [3] 7.8 km (5:54 / km) +67m 5:39 / km

Jogging to the track then to print maps out.

Running intervals 28:43 [4] 5.61 km (5:07 / km) +6m 5:05 / km

Pyramid:

meters | seconds/min

600 - 1:59
200 - 37.7
800 - 2:32
200 - 36.1
1000 - 3:13
200 - 37.6
800 - 2:30
200 - 37.6
600 - 1:45
200 - 30.5

Happy with cutting it down at the end. Rests were:
1.5min, 1, 2, 1, 2.5, 1, 2, 1, 1.5min

Wednesday May 15, 2019 #

Note
(rest day)

Tuesday May 14, 2019 #

5 PM

Running warm up/down 24:41 [2] 5.77 km (4:17 / km) +42m 4:08 / km

To track then with team.

Running intervals 19:47 [3] 2.6 km (7:37 / km)

2x (300m x3) w/ 1:30 rep rest and 8min set rest

48.6
45.2
48.1
48.1
50.9
50.3

Hurtin at the end....

Running warm up/down 10:30 [3] 1.8 km (5:50 / km) +15m 5:36 / km

Legs cramped up after the 300m intervals, so just went home slowly after.

Monday May 13, 2019 #

Running 33:42 [3] 7.45 km (4:31 / km) +136m 4:09 / km

Run felt better today than on Saturday. Still felt slow up the hills, but at least was going about 4:20 on the flats.

Sunday May 12, 2019 #

Note
(rest day)

Saturday May 11, 2019 #

Running (Crater loop) 51:14 [1] 10.0 km (5:07 / km) +162m 4:44 / km

Back to training, wrote my last final yesterday. This run felt like crap, I felt super tired and slow.

Monday May 6, 2019 #

Running 17:00 [2] 3.0 km (5:40 / km)

Sunday May 5, 2019 #

Forest Orienteering 1:20:00 [3] 13.0 km (6:09 / km) +185m 5:45 / km

Running course at Morningside.. Pretty good just messed up one loop where I ran it in the opposite direction.

Saturday May 4, 2019 #

Event: Okanagan Adventure Running Tournament II
 

Friday May 3, 2019 #

Note
(rest day)

Thursday May 2, 2019 #

Running 28:50 [3] 7.06 km (4:05 / km) +40m 3:58 / km

Wednesday May 1, 2019 #

Note

Dishman Hills, Spokane, Washington

5 PM

Forest Orienteering 21:53 [3] 4.3 km (5:05 / km)

Wednesday night event. Testing out my leg. Still hurts but I had a decent pace so hopefully it isn't too bad.

Running 10:00 [1] 1.0 km (10:00 / km)

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