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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: the kempster

In the 7 days ending Sep 26, 2008:

activity # timemileskm+m
  running4 3:58:00
  orienteering2 2:39:34 6.28 10.1
  weights4 2:15:00
  yoga/pilates1 1:00:00
  cycling2 50:00
  strength1 15:00
  Total7 10:57:34 6.28 10.1

» now

Friday Sep 26, 2008 #

orienteering race 12:27 [5] 2.1 km (5:56 / km)

preliminary sprint... actually went pretty well! was a tad nervous at the beginning so i took it slow to the first control and then gradually picked it up as i gained more confidence. happy with my route choices though my attackpoints were rather non-existant.

orienteering race 20:49 [5]

i totally bombed the first 3 controls! gosh!!! i just jumped into the woods off of the road, and then had no idea where i was or where the control was. after those controls though i got into my groove and the rest was great. super duper tired on the last loop and i just wanted it to be over, but it really was a lot of fun.

Thursday Sep 25, 2008 #

weights 45:00 [3]

did chest and biceps today! yeah! feeling ripped already! :P

(rest day)

oh yay!

cycling 20:00 [1]

Wednesday Sep 24, 2008 #

running 10:00 [2]


running intervals 28:00 [3]

i convinced my dad to do intervals with me this morning, but he was the one dragging me out of bed at 6:45... hehe went alright though. felt good afterwards... just not during.

running 20:00 [3]

second run with weightfit... teehee. quite interesting for sure...

weights 20:00 [3]

running warm up/down 25:00 [1]

warm up run and the first part of the tempo run

running 15:00 [3]

went out 3km easy with the whole group, and then then turned back and ran hard. except i wasn't running that hard... legs were feeling it from the other 2 runs today.

Tuesday Sep 23, 2008 #


gryphon open

weights 50:00 [3]

Today felt really great!! i thought my back was gonna fall apart after yesterday, but we did the workout for legs and shoulders. got through 2 sets of 12 reps for 6 exercises with no dilly dallying!


not enough people signed up for the meet today, so nepean was sadly not represented... :'( :'( :'(

running 15:00 [1]

warm up and cool down

running 37:00 [4]

took it pretty easy today. mr. long legs wasn't there, so i didn't have to keep up to him, but even though the marathon runner was taking an easy day, i still would've had to go full speed to keep up to him! goodness gracious!!! there was an italy band practice going on at the same time, so they were all cheering me on as i ran past. got a few funny glances, but i just said that they're practicing music for italy, and i'm practicing running for italy!! yay!!

Monday Sep 22, 2008 #

running intervals 25:00 [1]

this actually sucked!!!! warm up was fine, and then we started doing 200m sprints and on the second one my left thigh just totally siezed up and i could hardly run at all!! it felt like somebody had just charlie-horsed me!! brutal. so ended up walking the rests and then jogging the intervals... yeah real hard i know.

weights 20:00 [3]

tested our max 1rep weights for a bunch of brutal exercises like leg curl, bench press, military press... arg!!!! and let's just say that i have lots of room for improvement for the rest of the semester...

yoga/pilates 1:00:00 [3]

thankfully i have stopped hurting now, just in time to start hurting again... shucks. really enjoyed this class though, it went by super duper fast, i didn't fall asleep, and we did this killer stretch that got my thight to stop hurting!!! yippee!!!

cycling 30:00 [3]

oh my goodness gracious!! so incredibly scary biking in the dark in carlington park!!! i thought that somebody would jump out from behind a tree and mug me and then leave me in the ditch and take my bike. biked a bit faster than usual just to get outta there!

Sunday Sep 21, 2008 #

orienteering race 1:26:18 [3] 8.0 km (10:47 / km)

really great course on a pretty good map. the vegetation was a bit wonky and i found this one huge cairn that wasn't on the map (and it definitely would've helped if it had been there) but mostly it went pretty well.
1. took the simple route around on the trail cutting in just after the boulder to the clearing.
2. this route actually turned our pretty good... just finding the control was the problem. went out to the highway and then jumped back in where the trail was closest. and this is where things went very very badly. cut in from the trail even though i didn't know where i was and ended up much to far west. just a disaster in there, relocating off 2 different trails, and then after about 6min, did i finally find the control. my relocating was alright. i didn't spend time wandering around in the woods hoping to find the control. i went straight out to the trail, it's just the getting to the control once i've relocated... didn't work out so well today.
3. easy control... mostly on compass
4. another easy one, seemed to come up really quickly though.
5. leaving 4, something weird happened, either the trail was a lot farther than i thought, but i was running, and running, and running, and no trail. so i just took a bearing and ended up way too far south from the control. recovered alrigh though, so i just ended up running on the main path, and then contouring to the control. probably lost about 1 or 2min.
6. back out to the main trail, cut in just after the pond, the clearing was a bit confusing, but i saw the control so it was alright.
7. trail run right to the end of the clearing and right down into the gorgeous re-entrant. yes it really was gorgeous, but you had to be there.
8. right down the trail to the swamp and then contouring right along to the control. i should''ve had an AP that was closer cause running along i had no idea where i was and was getting a tad worried.
9. right back down to the trail and swamp again, except we got to keep going right into the most runnable running woods of the whole map! great running but i had to slow down a bit cause it was completely flat and i didn't want to miss the control.
10. spiked this one!!! man it felt great!!!
11. another smooth one, came out right at the trail junction and from there it was a piece of cake.
12. i decided to go around by the trail cause i hadn't really looked at this leg yet, but it was alright except for running through the field which was awful cause it was almost over my head.
13. messed this one up completely. just like at 2, i went in off the trail without knowing where i was which resulted in about 9min of trying to relocate going to control 2 and then to an unmarked cairn, and then to 3 and then finally to the control.
14. nothing much to say about this one.
15. nice simple trail run allll the way around the swamp. control was tricky to find since from this angle, it was hidden behind the boulder.
16. this is where the map got really crazy!!! i came out into this huge field that wasn't on the map and i only found the control cause i got to the rocky ground which was just south of the control.
17.18.19.finish super duper easy for the rest of the course. no mistakes thank goodness.

orienteering 40:00 [3]

picking up controls. it's soooo hard running through the woods with 8 controls dragging along and hooking on everything and just being real heavy and awkward. not so much fun.

Saturday Sep 20, 2008 #

running 1:03:00 [2]

Ran with hero runner and another gr 9 as an actual practice. a bunch more people were supposed to come, but no one showed. so it was just us three toodling around the city. cept it was a bit more than toodling since hero runner was leading. kept up to him though!! yay!!! went through the experimental farm and then over to carlington hill (i showed him through the trails cause he didn't know where we were... teehee yeahh orienteering!!!) felt really good for running an hr with hero runner and with no rest since his philosphy is no stopping!! ever!!!! if it's a red light, then just keep going and cross somewhere else. geepers!! :P

strength 15:00 [5]

pushed it to the limits, and i felt fabulous!

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