Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Jun 13, 2016:

activity

time

miles

orienteering - General

3:00:39

7.85

12.64

running

1:37:10

cycling

45:00

core

10:00

Total

5:32:49

7.85

12.64

1:16

0:00

» now

Sunday Jun 12, 2016 #

9 AM

running warm up/down 15:00 [1]

10 AM

orienteering - General race 14:09 [4]

The first race went alright, I had some really good controls and others that were the opposite. My goals had been to flow through the controls and look down at my map more often. Going through 5 - 7 I was sloppy and made a route choice error since they were all really short legs that I should have slowed down to properly read the map. Then a minute going to 10, not noticing the tunnel and going around the left of the cliff and eventually hitting beneath the rock wall.

running warm up/down 2:00 [1]

1 PM

running warm up/down 10:00 [1]

orienteering - General race 15:27 [4]

The final went alright as well, no major mistakes however I felt sloppy at times I felt my map reading could not keep up with me as I was running through the forest, forcing me to slow down at times or face not planning ahead. Need to improve on planning a complete route at all times (not roughly in the general direction checking off features I see in the terrain) and if need be take a few seconds at control, also running speed through forest map reading. Felt really good on leg to 13 however ended up losing ten seconds or so right in front of the control when I got stuck in a curtain of thorns I tried to run through.

Prelim A - Splits

Final - Splits

Saturday Jun 11, 2016 #

running warm up/down 5:00 [1]

orienteering - General 15:00 [3]

Course at that beach. Goals were to flow through control, planning ahead and folding map. Didn't run it too hard since it was first training of the day and it went well other then going to control 6 when I forgot about the fence and then didn't realize I could jump it and ran back around. Also when I ran around the bridge.

orienteering - General 25:00 [2]

One way street course, had to follow direction of traffic on road. Took it easy since my legs aren't fans of running on pavement.

orienteering - General (Dana Park 1) 1:28 [4] 0.3 km (4:53 / km)

Didn't look at my course until starting so occasionally lost time running in wrong direction. I do need to work on taking more quick glances at map and remembering to fold going into control.

orienteering - General (Dana Park 2) 1:22 [4] 0.3 km (4:33 / km)

orienteering - General (Dana Park 4) 1:32 [4] 0.3 km (5:07 / km)

orienteering - General (Dana Park 3) 1:29 [4] 0.3 km (4:57 / km)

running warm up/down 10:00 [1]

orienteering - General 16:00 [4]

This race didn't go to well. Need to improve on reading control descriptions and determining the side of a corner the flag is on. Made another mistake that could have been easily solved if thumbing along and had folded map going into the control (though I was on the next leg).

Friday Jun 10, 2016 #

running warm up/down 5:00 [1]

orienteering - General 10:00 [3]

orienteering - General (relay C) 7:39 [3] 1.5 km (5:06 / km)

Flowed through pretty well other then the 2nd control where I hadn't paid too much attention to the feature it was on.

orienteering - General 7:56 [3] 1.4 km (5:40 / km)

This one went pretty bad, on the 2nd leg I lost 20 seconds going through the forest because I was just sloppily checking off features as I ran in general direction. Should have made an actual simple root and visualized it. The rest was a bit sloppy.

orienteering - General 7:26 [3] 1.5 km (4:57 / km)

Significantly better then my 2nd leg of the relay. However did lose at least 15 seconds at 3 due to trying to find a way to bash through the dark green, ended up doing the reasonable thing and going on the trail directly behind. Also should have planned a better job on the finishing leg and not just run toward the open field/grass

core 10:00 [1]

Nahanton Relay A - Splits

Nahanton Relay B - Splits

Nahanton Relay C - Splits

Thursday Jun 9, 2016 #

Event: Boston Sprint Camp 2016

running warm up/down 5:00 [1]

orienteering - General 15:23 [3] 3.44 km (4:28 / km)

Ran an old course on McMaster, there was a few mistakes mainly just not paying attention and running slightly the wrong way.

orienteering - General (COC sprint 2013) 15:48 [4] 3.6 km (4:23 / km)

Ran the canadian's elite sprint. I did a good job flowing through other then the one control on a fence and had to unfold my map and work out which side it was on. This led to a route choice error since didn't properly read ahead at JWOC I will make sure to slow down and read the map to prevent.

Wednesday Jun 8, 2016 #

running 10 [1]

orienteering - General 25:00 [3]

score-O style course at Ark lost some time when I forgot I was in the middle of leg and started getting other pairs.

cycling 45:00 [1]

Tuesday Jun 7, 2016 #

running intervals 30:00 [4]

Princess point loops with turbo, luca, blainey, and AG. Left knee was sore so need to do more strengthening

C • Denmark 5

running warm up/down 15:00 [1]

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