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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Katnap

In the 7 days ending Sep 23, 2016:

activity # timemileskm+m
  Orienteering3 1:33:05 4.46 7.17 16522c
  Trail Run1 1:23:39 5.94(14:05) 9.56(8:45) 424
  Gym Strength1 30:00
  Horseback Riding1 25:00
  Gym Cardio1 15:00 1.26(11:57) 2.02(7:26)
  Stretch&Roll1 10:00
  Total7 4:16:44 11.65 18.75 58922c
  [1-5]6 4:06:41

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Friday Sep 23, 2016 #

11 AM

Orienteering 10:00 [3]

Model - add more
2 PM

Orienteering race 1:04:03 [3] **** 4.6 km (13:55 / km) +155m 11:55 / km
22c shoes: Salomon Speedcross 3

*course distance & climb*

NAOC - F21+ - Storrs Pond

A little sleepy and nervous / excited to be competing at NAOCs in F21 for the middle. I felt buoyed by the model making sense.

Goals: Slow to 1, Map Contact, & Pushing Through Hesitations.

The start triangle being at the start line threw me off a bit. I bobbled 2 (~3:00) finding the men's control on the earlier cliff before relocating on the road and back in towards my cliff.

My race felt really great from 3-8 there was even FLOW!

Bobbled 9 in the control circle (~35) recovered for 9-11.

I was quite distracted by other runners executing 11-12 and was getting dumb. I missed the trail on my route choice and did not realize soon enough and did not correct well or with confidence. This cost me ~5:00.

Things picked up after this as I gave my head a shake (and fell down twice which aids in the vigorous head shaking) but I was cautious on 14-15 finding the end of the spur in the vague green losing ~45.

I was really feeling the physicality of the race through the final loop up and down the ski slope. Found the controls well and was treated with "hero in action" moment as my path crossed with Emily K as she headed to 16 and I headed to 20.

20 to the F was great navigationally and I was able to pick the pass up a bit with an exhilarating run down the massive hill and through the gates :D

I was working on pushing through my hesitations and felt I did that well.

Thursday Sep 22, 2016 #

Note
(rest day)

Travel day to Boston / Storrs Pond Camping

Wednesday Sep 21, 2016 #

7 PM

Orienteering (WET) 19:02 [2] 2.57 km (7:24 / km) +10m 7:16 / km
shoes: Old Pink Pair - Nike

WET - David Lam Park / Yaletown - Dog Bones

Did half needed to get home to pack for NAOCs

Tuesday Sep 20, 2016 #

6 PM

Horseback Riding 25:00 [2]

Lovely sunny fall evening

Monday Sep 19, 2016 #

7 PM

Gym Cardio (Treadmill) 15:00 [2] 2.02 km (7:26 / km)
shoes: Old Pink Pair - Nike

Warmup Run - Incline @ 2%

Gym Strength (Club 16) 30:00 [3]

Mix of things:

2x20
squats, trx decline biceps, kettle ball (6lb) deadlifts, trx incline pushups

4x20
medicine ball (8lb) V sit twists

4x10
sit ups

2x10
tricep dips on step up box
8 PM

Stretch&Roll 10:00 [0]

Pilates move that's annoying to describe that stretches hips and rolling my calves

Sunday Sep 18, 2016 #

11 AM

Trail Run 1:23:39 intensity: (3 @0) + (12:42 @1) + (31:49 @2) + (32:37 @3) + (6:28 @4) 9.56 km (8:45 / km) +424m 7:10 / km
ahr:161 max:181 shoes: Old Pink Pair - Nike

Buntzen Lake low trail run with Alison & Rachel F while the rest of the post wedding reception crew ran the Diez Vistas.

It was a wonderful run on a lovely autumn morning. I was just hot enough at the end to go for a nice cool swim in the lake :D



Photo Credit: AliS

Saturday Sep 17, 2016 #

Note
(rest day)

Brunch followed by mini chaos followed by a lovely celebration of love :D Weather was too poor to get up to much so I took the bonus day off lol though many were running the Eastside 10km - suckers :P

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