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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O Joy

In the 31 days ending Oct 31, 2014:

activity # timemileskm+m
  Orienteering7 7:28:48 15.1 24.3 43494c
  run6 2:21:47 14.55(9:45) 23.42(6:03) 71
  walk4 34:00 5.3(6:25) 8.53(3:59)
  weights1 25:00
  core/stretch1 5:00
  Total13 10:54:35 34.95 56.25 50594c

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Sunday Oct 26, 2014 #

10 AM

Orienteering race (OLOU Rough River Weekend) 57:12 [3] *** 5.2 km (11:00 / km) +153m 9:35 / km
16c

Ultralong 1st half

Saturday Oct 25, 2014 #

1 PM

Orienteering race (OLOU Rough River Weekend) 1:10:31 [3] *** 5.3 km (13:18 / km) +186m 11:19 / km
15c

OLOU's B-meet weekend at Kentucky's Rough River State Park. The weather was great - almost too warm on Saturday afternoon but comfy for camping. Ken Kling set the courses that made great use of the narrow open park. It was great to see people from Missouri, Georgia, Alabama, and Indiana at the meet.

Green course
7 PM

Orienteering race 18:38 [3] *** 1.7 km (10:58 / km) +33m 9:59 / km
7c

Night Sprint 1

Orienteering race 19:16 [3] *** 1.9 km (10:08 / km) +42m 9:08 / km
7c

Night Sprint 2

Thursday Oct 23, 2014 #

7 PM

run 21:31 [3] 2.25 mi (9:34 / mi) +10m 9:26 / mi
shoes: NB 860v4

Rosemead loop with A. Felt cooler than the 55 F temp.

Tuesday Oct 21, 2014 #

6 PM

run 14:17 [3] 1.4 mi (10:12 / mi)

Slow family run up to the Y.

weights 25:00 [3]

core/stretch 5:00 [1]

walk 18:00 [1] 1.2 mi (15:00 / mi)

walk home

Sunday Oct 19, 2014 #

1 PM

run 33:43 [3] 3.4 mi (9:55 / mi) +14m 9:47 / mi
shoes: NB 860v4

Bright and cool early afternoon. North Central loop.

Monday Oct 13, 2014 #

11 AM

Orienteering race (NAOC Sprint in Arnprior) 38:00 [3] *** 3.5 km (10:51 / km) +20m 10:33 / km
18c shoes: NB 860v4

Mixed urban/forest sprint. My legs were feeling heavy for this race and I had problems switching to the 1:4000 scale in the forest and kept overshooting controls but overall a fun race. The park section at the end was a lot like the Victoria Park, London Ultrasprint courses we ran almost a year ago.

walk 15:00 [3] 1.4 km (10:43 / km)

Walk to start along the Ottawa and Madawaska Rivers.

Sprint - Course 3 - Splits

Sunday Oct 12, 2014 #

10 AM

Orienteering race (NAOC Long at Carp Ridge) 1:18:11 [3] *** 3.8 km (20:34 / km)
9c

A technically easier course with lots of chances to use the trails but required close reading of the map. I changed my mind for a route to C1 upon seeing an elephant trail before the easy approach trail and burned at least 2 min. C2 -C3 was a long leg that ended in an intricate trail system that I misread and had to relocate. I had fun on this course and was happy with my race. Closer to some of the experts than I expected.

walk 30 [3] 3.0 km (10 / km)

Walk to the start with Aragorn for his early start and then back for mine.

Long - Course 6 - Splits

Saturday Oct 11, 2014 #

11 AM

Orienteering race (NAOC Middle at Carp Ridge) 1:32:00 [3] *** 2.9 km (31:43 / km)
13c

Started out slow but learned more about the terrain. C3 was difficult as the difference between a cliff and stony ground was vague. C6 was much harder than it should have been due to a misread elephant trail. Approached C11 from C12 but it probably would have been faster to use the power line trail. By the end, I felt better about the map and was happy that I wasn't close to being overtime.

walk 30 [3] 2.2 km (14 / km)

Walk to the start and a couple of warm-up controls.

Middle - Course 6a - Splits

Friday Oct 10, 2014 #

4 PM

Orienteering 1:15:00 [3] ****
9c

NAOC model map walk at Carp Ridge Eco Wellness Centre with rminto and Aragorn. Came out of the woods very concerned about my ability to finish the middle and long races.

Tuesday Oct 7, 2014 #

7 PM

run 21:30 [3] 2.25 mi (9:33 / mi) +10m 9:26 / mi
shoes: NB 860v4

Rosemead loop.

Sunday Oct 5, 2014 #

6 PM

run 18:33 [3] 2.0 mi (9:16 / mi) +17m 9:02 / mi
shoes: NB 860v4

Family run around Mystic Bay trail/road loop on a cool evening.

Thursday Oct 2, 2014 #

7 PM

run 32:13 [3] 3.25 mi (9:55 / mi) +20m 9:44 / mi
shoes: NB 860v4

North Central out and back.

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