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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Feb 15, 2016:

activity # timemileskm+m
  running5 2:55:00
  orienteering4 2:53:37
  core1 10:00
  Total6 5:58:37

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Monday Feb 15, 2016 #

orienteering 25:00 [1]

Orienteering course set at SFU by Meghan, worked on picking routes where I would flow through the control. I took it at a very slow pace, because my right hamstring was sore from the weekend.

Sunday Feb 14, 2016 #

orienteering race 14:20 [4]

My right hamstring was hurting today, so I managed to warm it up to the point it was just sore. I made a few small route choice errors, other then my one 15 second or so mistake to 18. I felt I definitely should have ran harder, however I did a good job folding my map coming into the control and flowing through it (I did not end up doing my other goal, since it was reading control descriptions and all the controls were pretty straight forward). I need to remember for next race to cut across open spaces in the shortest distance though.

running warm up/down 15:00 [1]

running warm up/down 10:00 [1]

orienteering race (Chase) 14:26 [4]

This race for me this race was extremely frustrating. I was not in the right mind set the whole race, and I was never fully concentrated at any point. I made a few route choice errors because of this, and once got pulled off going into the control because numerous other people were at the wrong spot (so need to work on confidence). Again I should have ran harder throughout the race (I did push myself to the finish even if I walked the 1st few steps though), and for next race I must remember to simplify and take as few glances at my map as possible.

orienteering (Partner simplify drawing) 15:00 [1]

Saturday Feb 13, 2016 #

orienteering 14:50 [4]

My first race did not good too well, I got thrown off in the beginning of the race because I wasn't in the right mind set (also didn't help I forgot too put my compass on). The only major mistake I had was to number 3, where I went above the cliff instead of below, because of these two factors I felt I had to make up for these mistakes and catch up (even though I know I shouldn't think this), and didn't regain my composure until around control 9/10. Up until this point I made a quite few dumb route choices and really just wasn't thinking. On the bright side I did manage to regain my concentration in a race, and orienteered well after that.

running warm up/down 20:00 [1]

running warm up/down 10:00 [1]

orienteering race 15:11 [5]

orienteering 10:00 [2]

5 Short courses working on map folding

running warm up/down 5:00 [1]

orienteering race 15:00 [4]

2 person relay (I have no idea time)

orienteering 20:00 [1]

Follow the line course through UBC after farsta, and then a short course

Friday Feb 12, 2016 #

orienteering 15:00 [3]

running warm up/down 15:00 [1]

orienteering race 14:50 [4]

For the second race in a row I forgot my map case, but other then that it started out fairly well. However I do think I should have ran harder in the beginning legs of the race. I lost a bit of time on control _, where I just didn't see what I pictured and slowed down, so I need to remember to visualize and simplify even in sprints (especially forested sections). I also need to work on running harder through the forest. Then I lost some 10 seconds or so, going through some thicker vegetation, and a marsh. So I just need to work on spotting a quick way through the forest in sections like that, not just running straight through. Other then that my race went pretty well.

Wednesday Feb 10, 2016 #

running 50:00 [2]

Easy long run at ARX, ran randomly around with Nowen and then ran to the chedoke stairs and back after

Tuesday Feb 9, 2016 #

running warm up/down 20:00 [1]

running intervals 30:00 [4]

We did 7 pump house loops, on every 2nd one we did a cardiac hill with the loop. We had about a minute rest between each one. My left knee hurt (on the third knee) during the run but that was probably due to a lack of strengthening it recently.

core 10:00 [2]

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