Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dbakker

In the 31 days ending May 31, 2015:

activity	#	time	miles		km		+m
Drafting	8	10:30:00
Biking	9	9:44:00	77.66		124.98		702
Orienteering	4	8:55:17	29.98	(17:51)	48.25	(11:06)	380	29c
Running	10	8:31:49	39.49		63.56
Strength	3	4:55:00
Mapping	3	1:21:00	1.99		3.2
Roller Skiing - Skate	1	1:20:00	10.38	(7:43)	16.7	(4:47)
Total	26	45:17:06	159.5		256.69		1082	29c
[1-5]	25	34:47:06

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Sunday May 31, 2015 #

Event: Orienteering Hamilton Corrals

Orienteering 52:00 [3] ** 6.0 km (8:40 / km)
16c shoes: Salomon X-Ultra

Race at Hamilton Corrals near Merrit. Open easy orienteering, but still made a bunch of stupid mistakes.

Orienteering 40:00 [1] 5.0 km (8:00 / km)
shoes: Salomon X-Ultra

Picking up controls.

Saturday May 30, 2015 #

Roller Skiing - Skate 1:20:00 [2] 16.7 km (4:47 / km)

Went well for the first 30 minutes, than really started to slow down, get hot, and got Concussion problems. Went really easy with breaks for the rest of the time. All in all it went better than I thought it would though.

Friday May 29, 2015 #

Running 48:00 [1] 8.1 km (5:56 / km)
shoes: Salomon X-Ultra

Run out to Cress Creek, and back trying to put in as many greenways as possible. Really hot out again today, kept the run on the very short end of what is on the training schedule. Was supposed to do it yesterday, but was feeling tired then, so did it today on what was supposed to be a rest day. Only a little bit of head problems, overall a good slow run.

Wednesday May 27, 2015 #

4 PM

Running 1:02:00 [1] 8.56 km (7:15 / km)
shoes: Salomon X-Ultra

Ski team running practice in South Canoe. Felt pretty good, no major head problems.

Running intervals 16:00 [3]
shoes: Salomon X-Ultra

Somewhere around 4 by 4 minutes. All of them went well.

Tuesday May 26, 2015 #

Biking 1:30:00 [1] 19.5 km (4:37 / km)
shoes: Norco Charger

Easy ride out to and in South Canoe. Usual loop but across crosscut before heading up bear's den. Felt really slow, didn't make very many of the difficult (or easy for that matter) hills.

Drafting 30:00 [0]

Updates to the Uptown Salmon Arm map for the upcoming Bastion/SAS event.

Monday May 25, 2015 #

Strength 1:30:00 [1]
shoes: Salomon XR-Mission

Strength at the Sullivan Weight room with the ski team. Went fairly easy, head took it well.

Orienteering race 45:00 [3] 6.85 km (6:34 / km)
shoes: Salomon X-Ultra

Orienteering in Park Hill. Fantastic turnout 65 people participating! Great run, managed to pull off the win. Only 1 big error, and a few tiny ones.

Drafting 1:30:00 [0]

Helping out at the event, cleaning up and laboriously typing results into the WhyJustRun database. Looks good, except for a few people not punching the finish control...

Had a great turnout, somewhere around 60 people for our first event in Salmon Arm!

Saturday May 23, 2015 #

Running 2:10:00 [2] 18.0 km (7:13 / km)
shoes: Salomon X-Ultra

Run in south canoe with Rob Hart, Phil and Alexander. Slowest one of the group, but managed to keep up. Head hurt on the uphill and some on the flat sunny parts, but pushed through it. Will probably regret it tomorrow but had a lot of fun. Lots of climb, somewhere around 550 meters.

Thursday May 21, 2015 #

Running 48:00 [1] 7.1 km (6:46 / km)
shoes: Salomon X-Ultra

Running in little mountain. GPS tracked a number of trails for the revised map. Really warm outside (26C) so ran pretty easy and slow. Head did really well, no dizziness and only a tiny bit of headache.

Wednesday May 20, 2015 #

Strength 1:55:00 [1]
shoes: Salomon XR-Mission

Strength Workout at the Nash's. Warm up, finished strength testing, and then a normal workout with stretching at the end.

Tuesday May 19, 2015 #

Biking 1:24:00 [1] 17.72 km (4:44 / km) +358m 4:18 / km
shoes: Norco Charger

Rode out to South Canoe, up climb, across troll bridge (got a bloody nose), prudential, triangle, and then up bear's den to the tower. Down lower schitzo and back up to paranoia left. Paranoia left to Lee's trail, all the way down to P2, undercut and flying nun on the way down. Rode back home. Feeling good, made most of the hard hills. No concussion problems despite the heat.

Monday May 18, 2015 #

Biking 1:02:00 [1] 14.0 km (4:26 / km)
shoes: Norco Charger

Ride out to South Canoe. Did some of Phil's trails through the gun range after mapping. Felt surprisingly good after the 6 hour rogaine yesterday.

Mapping 21:00 [1] 1.6 km (13:07 / km)
shoes: Salomon XR-Mission

Mapping clearcut/old forest between rocky knoll and road. Mapped for around 40 minutes, counted as 21 minutes for training.

Drafting 45:00 [0]

Drafting fieldwork done earlier in the day.

Sunday May 17, 2015 #

Orienteering race 5:42:00 [1] 25.0 km (13:41 / km)
shoes: Salomon X-Ultra

Sage Stomp 6 hour Rogaine with Dad. Fun course, really enjoyed it.

Saturday May 16, 2015 #

Event: Sage Stomp

Drafting 1:30:00 [0]

Approximate (on the low end) time over the past few days working on the Park Hill map. Did not do any fieldwork, but cleaned up what Brian had and what Abbi is doing.

Thursday May 14, 2015 #

Biking 1:03:00 [3] 13.8 km (4:34 / km)
shoes: Norco Charger

Really slow ride. Felt tired, trails super dry, loose, hard to get up the tough hills.

Running 25:00 [2]

Rabbiting for the Elementary/Middle cross country running meat in Little Mountain.

Wednesday May 13, 2015 #

Strength 1:30:00 [1]
shoes: Salomon XR-Mission

Strenth testing at the Nash's house. Head did quite well, didn't have to drop out of anything. Feel really tired now...

Tuesday May 12, 2015 #

Biking 1:18:00 [1] 17.55 km (4:27 / km) +344m 4:03 / km
shoes: Norco Charger

Ride out to/in/back from South Canoe. Trails are pretty beat up from the salty dog. Everything is really dry and dusty. Went slow today, felt pretty good.

Monday May 11, 2015 #

Running race 21:30 [4] 5.3 km (4:03 / km)
shoes: Salomon X-Ultra

Wild Soles race at Malakwa. Extremely flat course, good run, started rough, but got better as it went along. Finished a very decent 6th place. Managed to turn up the pace into the finish for the first time this year.

Drafting 3:00:00 [0]

Using LIDAR and Orthos to create a map of Canoe Beach. 3 hours approximate (on the low end) is time spent over the past three days working on the map.

6 PM

Running warm up/down 25:00 [3] 2.0 km (12:30 / km)
shoes: Salomon X-Ultra

Saturday May 9, 2015 #

Running 1:05:00 [1] 7.5 km (8:40 / km)
shoes: Salomon X-Ultra

Doing the Salty Street Fest Scavenger hunt. Made 2 navigational error, but still managed to win the scholarship with the team. Head did well in the heat, was well hydrated.

Friday May 8, 2015 #

Biking 30:00 [1]
shoes: Norco Charger

Bike out to and through South Canoe before/after mapping between Stubby and Crosscut.

Mapping 30:00 [1]
shoes: Salomon XR-Mission

Did about an hour of mapping, counted as 30 minutes.

Drafting 1:30:00 [0]

Cleaning up/rounding corner of fieldwork that Phil has done in South Canoe. Good progress on the map this week.

Thursday May 7, 2015 #

Biking 35:00 [1] 5.0 km (7:00 / km)
shoes: Norco Charger

Ride before and after mapping with Dad.

Mapping 30:00 [1] 1.6 km (18:45 / km)
shoes: Salomon X-Ultra

Mapping between Crosscut and Prudential. Mapped for 1 hour, counted as 30 minutes

Drafting 45:00 [0]

Drafting of fieldwork done earlier in the day.

Tuesday May 5, 2015 #

Biking 1:10:00 [1] 16.41 km (4:16 / km)
shoes: Norco Charger

Easy ride in South Canoe. Didn't make most of the hard uphills.

Drafting 1:00:00 [0]

Started map of Canoe Beach. Using City of Salmon Arm info from the website.

Monday May 4, 2015 #

6 PM

Running warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: Salomon X-Ultra

Running race 29:08 [4] 5.0 km (5:50 / km)
shoes: Salomon X-Ultra

Wild Soles race in south canoe. Hard uphill start for the first half of the course, then all down hill. Headache for most of the uphill, really limited my speed for the first half of the race. Running downhill was faster than usual, but still dropped a number of places.

Sunday May 3, 2015 #

Orienteering 56:17 [2] *** 5.4 km (10:25 / km) +380m 7:43 / km
13c shoes: Salomon XR-Mission

Orienteering at Mount Dufferin on the "long" course good run, but had to walk a part of it due to cramping and bad concussion headaches. Stayed in contact with the map well, only a couple of very small unsure of where i am areas. Fairly good route choice, but for the first one of the year I played it pretty safe stayed to the trails mostly.

Saturday May 2, 2015 #

Biking 1:12:00 [2] 21.0 km (3:26 / km)

Ride out to South Canoe. Hard Salty Dog lap, but hit the wrong gps button so unable to time it specifically. Rode back home. Felt good on the bike, cool new bridge on Paranoia Right.

Friday May 1, 2015 #

Running 22:11 [1]
shoes: Salomon XR-Mission

Short easy run up Auto Rd, then out 30th, past the DND land, and back through hillcrest

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