Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 9 days ending Aug 9, 2009:

activity

time

miles

Running

2:13:25

16.37

(8:09)

26.35

(5:04)

Orienteering

2:01:54

11.29

18.17

244

69c

Stretching

50:00

Total

5:05:19

27.66

44.52

244

69c

[1-5]

4:15:19

1:20

0:00

» now

Sunday Aug 9, 2009 #

Note

After a 19-hr trip, finally arrived in Shenzhen from Sanya by bus! At least we were able to get off the island and away from the typhoon.

Running warm up/down (Pavement) 5:00 [2] 0.5 mi (10:00 / mi)
shoes: Inov-8 Mudclaw O'330

Brief warm up jog around event centre with Brian.

Stretching warm up/down 5:00 [0]

Trying to stretch out the legs after the long bus trip. Everything seemed tight.

Orienteering race 28:12 [5] *** 5.08 km (5:33 / km) +59m 5:15 / km
shoes: Inov-8 Mudclaw O'330

Shenzhen TTHike Club Event #3 - 筆架山福田河, Shenzhen, Guangdong
Men's Elite Course: 4.15km, 13c, 40m (1:5000, 5m) standard foot-o/micro-o, plus 0.63km, 17c, 19m (1:750, 1m) 100m-O
~30C, partly cloudy, humid

This was some kind of special format. The course has a regular course with 13 controls, 3 of which also function as micro-o controls. Then the 2nd part switches map and scale to 100m-O, before finishing with a penalty loops.
Navigation was pretty simple. It was my first experience with micro-o, and I was too impatient to figure things out properly, so I got 2 of the 3 punches wrong. The 100m-O portion was slow, as it took time to get into the map, but I didn't make any mistakes there.
Even with the 2 penalty loops for wrong punches, I managed to get the fastest time and a camping mug for prize!

Friday Aug 7, 2009 #

Note
(rest day)

Stuck in Sanya due to typhoon/T.D. Swan.

Thursday Aug 6, 2009 #

Note
(rest day)

Rest day after the competitions ended. Went with a big group to a hot spring nearby, getting bit by tiny little fishes.

C • bit by tiny little fishes 4

Wednesday Aug 5, 2009 #

Orienteering race 23:00 [4] ***
16c shoes: Inov-8 Mudclaw O'330

All China Student Orienteering Championships - 南新農場, Sanya, Hainan.
Team Competition

Stretching 10:00 [0]

Running (Sand) 11:00 [3] 2.5 km (4:24 / km)

Went swimming/wading in 大東海 in the afternoon, and ran back and forth along the beach barefoot with Xiao Hei. Fun times.

Tuesday Aug 4, 2009 #

Orienteering race (Middle) 36:20 [4] *** 5.72 km (6:21 / km) +185m 5:28 / km
18c shoes: Inov-8 Mudclaw O'330

All China Student Orienteering Championships - 黄猄林场, Sanya, China.
Middle Distance Men's Elite Course - 4.4km, 18c, 150m
Warm, humid, overcast.

The race was held in a rubber tree and mango plantation. So there were white woods to run thru, and a decent trail network for getting thru the dark green. Started around noon after all the students have gone out. One big mistake at #15, plus a few other minor hesitations. Overall not terrible, just slow. Winning time was just under 30min.

Stretching warm up/down 10:00 [0]

Monday Aug 3, 2009 #

Running intervals (Sand) 55:35 [3] 7.08 mi (7:51 / mi)
shoes: Asics Gel-Trail Attack 3

Moderate temps, cloudy, some breeze - Evening run along the beach. This time I went east of the hotel towards downtown Sanya. 27:31 out. Did some fartlek on the way back. It was hard to run fast on loose sand, but the feeling was awesome on the few occasions I managed to "float" along...

Stretching warm up/down 5:00 [0]

Note

Weren't allowed to run in the 100-m event, so I was just a spectator and tourist at 大小洞天. Map scale today was 1:1000, with controls very close together everywhere. I stood at a spot where I could see at least 15 controls!!!! Many folks had a perplex look running around in circles. My friend who ran the course said it had the feeling of an ultra sprint.

Sunday Aug 2, 2009 #

Event: Swiss O Week!

Orienteering race (Sprint Relay) 18:35 [4] *** 4.07 km (4:34 / km)
19c shoes: Inov-8 Mudclaw O'330

All China Student Orienteering Championships - 槟榔河, Sanya, Hainan.
Men's Relay course - 2.6km, 19c, 0m (1:4000, 2m)
Clear, sunny, warm

We ran unofficially as guests, so had to wait for everyone to start first. It was to be a 3-person relay, but due to time constraints, all of us (3 guest teams, 9 runners) started in a mini mass start. It was fun to experience that adrenaline rush, but then I promptly screwed up the first 3 controls, losing 3+ minutes in the process.
Afterwards, I finally settled down and got into the map, catching up to the front little by little. I finished together with Xiao Hei in 2nd.

1. 3:07
2. 0:40
3. 1:24
4. 0:53
5. 1:01
6. 1:44
7. 0:57
8. 0:44
9. 0:28
10. 0:33
11. 0:32
12. 0:35
13. 1:14
14. 0:48
15. 0:41
16. 0:39
17. 1:11
18. 0:37
19. 0:34
F. 0:13

Running (Sand) 51:50 [2] 5.99 mi (8:39 / mi)
shoes: Asics Gel-Trail Attack 3

Ran along the beach that fronts the hotel in Sanya. 22:30 out with shoes, then barefoot on the way back. Added an extra mile at the end.

Stretching 10:00 [0]

Saturday Aug 1, 2009 #

Running (Mixed Grass/Pavement) 10:00 [2] 1.25 mi (8:00 / mi)
shoes: Inov-8 Mudclaw O'330

Brief warm-up jog around the start area. Temps were warm enough, but I needed to get my legs loosen up. HR monitor is dead. I think it may be time to get a new battery.

Orienteering race (Sprint) 15:47 [4] *** 3.3 km (4:47 / km)
16c shoes: Inov-8 Mudclaw O'330

All China Student Orienteering Championships - 槟榔村, Sanya, Hainan.
Sprint course 测青男 - 2.3km, 16c, 0m (1:5000, 2m)
Clear, sunny, warm

1. 0:53
2. 1:02
3. 0:59
4. 1:35
5. 2:21
6. 0:49
7. 1:45
8. 0:28
9. 0:25
10. 0:29
11. 0:49
12. 0:54
13. 0:42
14. 1:00
15. 0:51
16. 0:34
F. 0:11

C • Results 2

Stretching warm up/down 10:00 [0]

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