Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bensmith

In the 7 days ending May 20, 2018:

activity	#	time	miles		km		+m
Orienteering	7	5:08:50	16.53	(18:41)	26.61	(11:36)	614
Running	3	59:15	5.61	(10:34)	9.03	(6:34)	146
Yoga, core etc	1	50:00
Total	10	6:58:05	22.15		35.64		760
[1-5]	9	6:08:05

2:34

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Sunday May 20, 2018 #

10 AM

Orienteering 51:58 [3] 2.9 km (17:55 / km) +79m 15:46 / km
ahr:136 max:165

Catching features in rugged forest. Our training group treated some of it as a route choice exercise too, with us starting off at the same time, and me always arriving at the control last (I'm really very slow through undergrowth and felled trees), Nav was good.

11 AM

Running 5:28 [2] 0.93 km (5:53 / km) +4m 5:45 / km
ahr:132 max:139

Back to the lodge.

12 PM

Orienteering 40:32 [2] 2.85 km (14:13 / km) +103m 12:03 / km
ahr:130 max:166

Corridor in forest. We ended up doing this as a group, which was fun.

Probably not the most useful exercise for me, as I often slow down and read the map in detail. I need to focus more on simplifying and running to catching features.

Orienteering 31:06 [1] 1.63 km (19:05 / km) +35m 17:14 / km
ahr:110 max:145

Contours-only map. I was pretty spent by now, and contours were tough to match up with the land (the vegetation boundaires really helps solidify some of the vagaries of the map).

3 PM

Orienteering race 24:58 [4] 3.05 km (8:11 / km) +41m 7:40 / km
ahr:162 max:175

Grassland sprint on Bunker Bench near Kamloops.

This was a REALLY fun map to run on - definitely the highlight of the weekend. My legs weren't really in the mood to go any faster, but the navigation was solid. I do a lot better in grasslands than in forest!

Saturday May 19, 2018 #

10 AM

Running 12:47 [3] 2.07 km (6:11 / km) +17m 5:56 / km
ahr:139 max:157

SAGE STOMP! This year it's mostly a coaching camp, with races on Sunday and Monday. My goal was to reacquaint myself with compass and contours, and try to move accurately. I wasn't too bothered about moving quickly through terrain - I can practice that any time around Vancouver!

Warm up to the first exercise.

Orienteering 21:51 [4] 2.43 km (9:00 / km) +44m 8:15 / km
ahr:156 max:175

Contouring through grasslands / runnable forest (with a few legs of elevation change).

11 AM

Orienteering 21:11 [4] 2.61 km (8:07 / km) +38m 7:34 / km
ahr:157 max:176

Handrails in the grasslands. Solid.

3 PM

Orienteering 1:04:57 [3] 4.62 km (14:04 / km) +86m 12:52 / km
ahr:139 max:172

Aiming off in forest.

Adam suggested bringing my map closer to my face when taking a bearing, and it really helped! My wrist more naturally aligned the compass with my body, so bearings were more accurate.

Wednesday May 16, 2018 #

12 PM

Yoga, core etc 50:00 [0]

TRIUMF yoga

7 PM

Orienteering 52:17 [3] 6.52 km (8:01 / km) +188m 7:01 / km
ahr:140 max:166

WET at Rice Lake. Unfortunately we stayed in the southern section, away from all the fun contour features. Practices walking some bearings through green towards the end to get off the trails.

Tuesday May 15, 2018 #

12 PM

Running 41:00 [2] 6.03 km (6:48 / km) +125m 6:10 / km
ahr:128 max:173 shoes: on Cloudflow Blue/Yellow

Hill reps on Huckleberry. My legs were really tired, so I only did 6, and not very quickly.

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