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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: the kempster

In the 7 days ending Mar 28, 2009:

activity # timemileskm+m
  running4 3:42:48
  orienteering2 1:29:40 7.58(11:50) 12.2(7:21) 445
  Total6 5:12:28 7.58 12.2 445

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Saturday Mar 28, 2009 #

orienteering race 45:10 [5] 5.2 km (8:41 / km) +215m 7:12 / km
ahr:178 max:197

Middle distance with too much climb. my goodness gracious me. Felt really flustered at the start so my first control was a disaster. didn't figure out the map until i was already past the stream junction where i was supposed to turn left... i then continued on down the wrong stream quite a ways until i figured out something was fishy and i turned around. after that it didn't take me too long to sort everything out and then control was easy from there. the rest of the course was just dandy apart from my legs being a tad too sluggish for my liking. i didn't make any navigational errors although maybe could've done some better routes. oh wait, control 9 was a bummer. i was heading down the right spur, but then was pulled over to the wrong one by a red runner. so much for believing in myself... overall, semi-satisfied with my race, could've prevented those two mistakes pretty easily and then there's just the physical aspect that i need to improve on.

orienteering race 13:17 [5] 2.1 km (6:20 / km) +60m 5:32 / km

Ran my age category for the relay... which was brown!! woot woot!! :P i was anchor leg, and so when eric came in off his red loop with andrew right behind him, i headed out with ethan right on my heels. bolted the first couple controls just cause i was so scared ethan would catch me. ran super duper fast, and orienteered super duper well... so fabulous!!! only hesistation was on my way to 10 when i miscounted the number of streams i had to cross and i started freaking out about getting lost so close to the finish. found it just fine though... phew!... and the canucks do it again! ;-)

Friday Mar 27, 2009 #

orienteering race 16:03 [5] 2.5 km (6:25 / km) +95m 5:24 / km
ahr:191 max:199

First sprint of the day, and I must say that while running the thought of having to do another sprint after was quite unappealing. Didn't make any errors except for maybe some hesitations; my calf just cramped up super duper bad which didn't help my cause at all.

orienteering race 15:10 [5] 2.4 km (6:19 / km) +75m 5:28 / km
ahr:182 max:200

This wasn't exactly as bad as i thought it would be. The trail running was nice though it was much harder to push the pace. orienteering was solid but i was still exhausted.

Thursday Mar 26, 2009 #

running 27:37 [2]

up real real early just to get a run in.

running 5:00 [5]

so... i had my driving test this morning, and as we were sitting in the driveway about to go i decided to check the emergency break to see if it was working...... it wasn't. the back wheel ended up getting locked which meant that i had no car for my test. my dad called up one of his buddies who's a cardealer and he said that he had a car for us. so off we go in our 3 wheeled car squeeling down the street and with the smell of burning tire in our noses. we made it a couple blocks before we had to ditch the car on the side of the road and we started sprinting down the street to get to the dealership. we get there, hop in the car and race off to the test center. we weave in and out of traffic because if we didn't get there by 9:10 i would lose the prepaid booking fee. i ran into the building at 9:11. bummer. since we were so close though the very nice lady said that if somebody didn't come for their 9:30 test that we could take it. so we sat there, biting our fingernails staring down every person who walked in challenging them to be that last person to check in for the 9:30 slot. 9:30 comes around and there's one spot left so the lady says that i can take it. thank goodness!! i was soooo nervous cause i had never driven this car before, but the tester was a super duper sweetie and everything went just nice and dandy. i passed the test just in time to help drive down to maryland. such a happy ending to an epic adventure!! :)

Wednesday Mar 25, 2009 #

running warm up/down 20:00 [1]

track practice warm up and cool down... just toodling around. most gorgeous day everrrr!!!

running tempo 12:00 [3]

to carlingwood and back.

Tuesday Mar 24, 2009 #

running intervals 50:00 [3]
ahr:163 max:201

oh my goodness gracious. the running club has gone through mitosis and now there's 8 members!! woot!!! did long and short loops alternating with 2min rest although the very last one i did short but pushed extra hard to make up for it.
loop 1 (short) 3:49
2 loops (1 long 1 short) 8:26
1 loop (long) 4:34
1 loop (short) 3:53
1 loop (short) 3:49

p.s. 90 days until i leave for jwoc! :O

Sunday Mar 22, 2009 #

running 1:48:11 [3]
ahr:157 max:201

dragged myself out of bed for the 8:30 sole running club workout. it took 25min to run to the meeting spot and then the workout for the 10km was 9km with 6 hills... which technically means 9km with 3 extra km of hills... hmm very tricky. legs felt kind of tired but it was fabulous to run with other people.

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