Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dbakker

In the 31 days ending Jul 31, 2016:

activity	#	time	miles		km		+m
Orienteering	10	13:30:55	38.73	(20:56)	62.33	(13:01)		38 /	54c	70%
Running	13	7:56:56	38.03		61.2
Strength	5	5:25:00
Paddling	5	5:20:00
Hiking	4	3:45:00	16.47		26.5
Biking	2	3:05:00	19.51	(9:29)	31.4	(5:54)
Games	4	1:35:00
Roller Skiing - Classic	1	1:30:00	11.81	(7:37)	19.0	(4:44)
Total	31	42:07:51	124.54		200.43			38 /	54c	70%

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Sunday Jul 31, 2016 #

Running warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: 2-Salomon X-Ultra

Orienteering race 1:17:00 [5] 7.9 km (9:45 / km)
shoes: 2-Salomon X-Ultra

Long at cocs. Botched 1, 6, and another.

Long M17-20 - Splits

Saturday Jul 30, 2016 #

Event: 2016 Canadian Orienteering Championships

Orienteering 48:00 [5] ***** 4.3 km (11:10 / km)
spiked:10/14c shoes: 2-Salomon X-Ultra

Middle distance at cocs. Race went well except for an 8 minute error on #2 and a 3 minute compass mistake on 7.

Running warm up/down 25:00 [1] 2.0 km (12:30 / km)
shoes: 2-Salomon X-Ultra

Hiking 15:00 [1] 6.0 km (2:30 / km)
shoes: 2-Salomon X-Ultra

Counted at like a quarter time walking stretchers of stuff in and out of the arena because parks wouldn't let a vehicle in....

COC Middle M17-20 - Splits

Friday Jul 29, 2016 #

Orienteering 1:15:00 [1] 4.0 km (18:45 / km)
shoes: 2-Salomon X-Ultra

Quarry lake training canceled, so we went on omaps.worldofo.com and found a map of Mount Laramie. Counted at three quarters time.

Thursday Jul 28, 2016 #

Note
(sick) (rest day)

Was supposed to be the last day of camp training, but unfortunately my wasp stings started acting up and my whole leg is swollen.

Wednesday Jul 27, 2016 #

Orienteering 1:35:00 [1] 5.0 km (19:00 / km)
shoes: 2-Salomon X-Ultra

Contour work

Orienteering 1:05:00 [2] 3.5 km (18:34 / km)
shoes: 2-Salomon X-Ultra

Control picking

Hiking 25:00 [1]

Hike into and out of the map. Counted at half time.

Note

Gave a well reviewed presentation on my mapping experiences at the camp today.

Tuesday Jul 26, 2016 #

Orienteering 2:00:00 [1] 8.0 km (15:00 / km)
shoes: 2-Salomon X-Ultra

Training camp day one. Compass work, something I need to work on.

Monday Jul 25, 2016 #

Running warm up/down 25:00 [1] 2.0 km (12:30 / km)
shoes: 2-Salomon X-Ultra

Orienteering 19:00 [5] 3.0 km (6:20 / km)

Sprint at westerns. Couple of little mistakes, but nothing too major. Lost less than a minute.

Western Canadians - Sprint: Course 5 - Splits

Sunday Jul 24, 2016 #

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: 2-Salomon X-Ultra

Orienteering 1:43:59 [3] 7.8 km (13:20 / km)
spiked:8/19c shoes: 2-Salomon X-Ultra

Long distance wcoc. Went fairly poorly, lots of mistakes. Didn't really have fun, but learned lots.

Running warm up/down 20:00 [1]

Western Canadian - Long: Course 9 - Splits

Saturday Jul 23, 2016 #

Event: 2016 Western Canadian Orienteering Champs

Orienteering 1:00:00 [1] 4.0 km (15:00 / km)

Model map counted at half time . aka actually 2 hours of wandering

Orienteering 59:00 [4] 4.3 km (13:43 / km)
shoes: 2-Salomon X-Ultra

Middle distance. Two big mistakes, but won the category and would have been 5th in elite men.

Middle - Course 10 - Splits

Thursday Jul 21, 2016 #

Games (ultimate football) 20:00 [1]

Running 1:05:00 [1] 7.4 km (8:47 / km)
shoes: 2-Salomon X-Ultra

Ski practice in raven and coyote park with a run skiing the foreshore as well.

Note
(rest day)

Travelling to hinton.

Wednesday Jul 20, 2016 #

Paddling 1:15:00 [1]

Paddle with ski team from canoe beach across the lake, swim, towards Sunnybrae and back. Did a few relays/sprints back at the beach.

Tuesday Jul 19, 2016 #

Strength 1:00:00 [1]

Moved and chopped wood all day, so figured that counted for something. Actually threw wood for about 3 hours and chopped for 1.5 hours.

Monday Jul 18, 2016 #

Strength 1:30:00 [1]

Ski team strength practice at Nash's. Same workout as last week.

Sunday Jul 17, 2016 #

Biking 2:40:00 [1] 22.4 km (7:09 / km)

Down at Haines Creek checking out potential orienteering maps and the edges of the good terrain. Briefly visited the rock climbing bluffs, before heading north into the burn. Went into it for about 20 minutes before heading back to the truck.

Planning on mapping the bench just above the creek to the north, need to check to the south still, and eventually mapping the burn area with the vegetation running extremes would be awesome, but that is at least 1 year away. Hoping to map the Haines creek chunk this year and next spring.

Paddling (canoeing) 15:00 [1]

At Oma and Opa's. Simon stole my usual boat, so I roped Mena into paddling the canoe with me out to meet them.

Saturday Jul 16, 2016 #

Games (soccer) 45:00 [2]

With uncle Brian and Simon at Blackburn park. Scrimmaged a bit with two other kids who were walking around.

Running intervals 6 [4]

3x2 minutes up pileated woods. Ran almost bottom to top each time with 3minutes rest between each one.

Running 35:00 [1] 8.0 km (4:23 / km)
shoes: 2-Salomon X-Ultra

Running home from soccer with intervals session.

Thursday Jul 14, 2016 #

11 AM

Hiking 35:00 [1] 4.5 km (7:47 / km)
shoes: 2-Salomon X-Ultra

Hike up to the knoll from the gun range with cousins from Calgary. Counted at half time.

12 PM

Running 40:00 [2] 6.0 km (6:40 / km)
shoes: 2-Salomon X-Ultra

Run home from gun range entrance after hike.

Wednesday Jul 13, 2016 #

7 PM

Paddling 1:20:00 [1]

Tuesday Jul 12, 2016 #

6 PM

Running 1:15:00 [1] 11.0 km (6:49 / km)
shoes: 2-Salomon X-Ultra

Ski practice at south Broadview. Wet and slippery.

Running 2:50 [5]

max aerobic speed Intervals, 3x30, then 3x20, then 3x10. Uphill, led the group.

Games (capture the flag) 15:00 [2]

Monday Jul 11, 2016 #

Strength 1:25:00 [1]

Strength at Nash's with the ski team. Good workout, felt pretty good, but tired afterwards. Perfect! We even got around to core at the end before stretching.

Sunday Jul 10, 2016 #

Event: Pig War!

11 AM

Orienteering race 1:05:56 [4] *** 6.4 km (10:18 / km)
spiked:20/21c shoes: 2-Salomon X-Ultra

Pig War! Amazingly won my course by 8 minutes, despite a 6 minute mistake on #11. Love the forest, great course, awesome day trip.

Need to improve my running speed, so intervals over the next week before tapering it down the week before westerns. It took me about 5 or 6 controls to get into the map and start running at a decent tempo, so that is something that needs to be improved.

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: 2-Salomon X-Ultra

Saturday Jul 9, 2016 #

Note
(rest day)

Rest day before pig war. Feeling pumped!

Friday Jul 8, 2016 #

Running 39:00 [1] 6.0 km (6:30 / km)
shoes: 2-Salomon X-Ultra

Easy run down to the college, up through little mountain, and home. Feeling a bit tired, so rest day tomorrow before pig war!

Thursday Jul 7, 2016 #

2 PM

Paddling 1:15:00 [1]

Paddle east from oma and opa's to take bay camp, then as I was coming back the wind picked up and I got bounced around a lot. Lots of fun in the waves though.

6 PM

Running 1:10:00 [1] 8.4 km (8:20 / km)
shoes: 2-Salomon X-Ultra

Easy run with ski team at south canoe. Went out towards the gun range and back.

Games (soccer) 15:00 [2]

Ski team soccer after the run at klahani park.

Wednesday Jul 6, 2016 #

9 AM

Running 30:00 [1] 4.4 km (6:49 / km)
shoes: 2-Salomon X-Ultra

Run from the physio place to orienteering, and back, then down to Polson Park (just decided to plan on mapping that this summer) and then back to the car.

10 AM

Orienteering 23:00 [3] 4.13 km (5:34 / km)
shoes: 2-Salomon X-Ultra

Was down in Vernon for Lillian's physio appointment so I set up a quick sprint course around/above the rec. centre. Totally botched the first control, got stuck, but afterwards the course went quite well. Map has changed a little bit, the rootstocks no longer exist, and a few fences are a little different now.

7 PM

Paddling 1:15:00 [1]

Paddle with Ski Team from Canoe Beach West to Engineer's point and back, then did some sprint relay stuff. Got the heart-rate way up there on that!

Monday Jul 4, 2016 #

Strength 1:20:00 [1]

Ski team at Nash house. Feeling tired and stiff.

Sunday Jul 3, 2016 #

Running 10:00 [1] 2.0 km (5:00 / km)
(rest day) shoes: 2-Salomon X-Ultra

Walk in park hill with the whole family. Me and Mena ran a bit. Recovery day from the camp.

Saturday Jul 2, 2016 #

10 AM

Roller Skiing - Classic 1:30:00 [1] 19.0 km (4:44 / km)

Awesome classic ski from just above Kaslo to the summit of highway 31A. Skied with Rachel and Ben, bit of a headwind, so we formed a nice tight pack.

2 PM

Strength 10:00 [1]

Pulling people across the cable car on the Galena Trail.

Biking 25:00 [1] 9.0 km (2:47 / km)

Counted at half time. Biking down galena trail from Three Forks to New Denver. End of Ski Camp.

Friday Jul 1, 2016 #

9 AM

Hiking 2:30:00 [1] 16.0 km (9:23 / km)

--- Team Ski Camp ---
Macbeth Icefield Trail. Over a km of vertical climb, to a max elevation of 2380 meters. Nice glacier views, despite not actually summiting anything. Lots of fun hiking with the ski team.

Counted at half time (50%) - actually just over 5 hours of moving time.

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