Training Log Archive: El Chucko

Event: Ontario Orienteering Championships
 

Middle warmup

Ontario Champs Middle. 12/19, Winner Will C. in 37:00. Overall the first 4 controls were good for me, I completely lost focus and forgot about my orienteering technique on controls 5 to 8, and was good after I walked for 30s and then regrouped after blowing control 8. Lost 15s on a poor attack on 4, 1:00 on a poor bearing on 5, 1:00 after leaving the wrong path from a clearing on 6, 2:30 on 7 and 2:00 on 8 after paying too much attention to indistinct trails and not much else, 30s on a poor attack on 13, 15s on indecision on 14 and 15s on control circle confusion on 15. Total time loss about 7:45, far too much and very rusty orienteering. About the only good thing about this race is that if you subtract my errors my time would have been good enough for the win (but everyone was making mistakes, 33-34 minutes would have been a better winning time)

Sprint warmup

Ontario Champs Sprint, 14/20, winner Will C. 14:48. Tricky race with 2 technical sections in the woods and the rest a fairly easy open sprint race. Overall my navigation was sloppy and I was slow. Lost 20s on 1 when I couldn't see the control in thick vegetation, 15s with a retarded route on 5, 10s on a poor bearing on 9, 30s on a brutal attack on 15, 1min on an extremely shoddy display of compasswork and mapreading on 17, and 10s on a poor route to 18. Overall time loss 2:25.

Course 8 Middle - Splits

Course 4A Sprint - Splits

Noon toony shinny, felt the best on the ice I have all year, didn't need any breaks in 4 on 4 and was seeing the ice much better than my last two games. Also my first pass receiving on the breakout and pass breakups were much better.

First speed workout since....November 11th last year? Hmmm that seems like a pretty long time away from the track. Was doing 1000m intervals, with a maximum number of 7. Had 3 good intervals, then my calves started to get really tight on the 4th one so I called it quits after that, don't want to rush into speed work too much.

Splits:
1-3:30.7
2-3:40.0
3-3:41.8
4-3:53.9

10 minute warmup, 7 minutes between intervals, 8 minute cooldown

Was going to do my weekly Sunday morning long run, but wasn't feeling up for it. Still feeling some pain in my upper left outer thigh, a few inches below my hip flexor. Possibly some deep muscle bruising caused by the marathon? Figured it was better to rest instead with the Ontario Orienteering Champs 6 days away. Planning for Tuesday/Thursday workouts this next week.