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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: El Chucko

In the 7 days ending May 19, 2012:

activity # timemileskm+m
  Running2 2:34:17
  Ultimate frisbee2 1:30:00
  Orienteering1 1:04:45 4.72(13:43) 7.6(8:31) 9028 /38c73%
  Total4 5:09:02 4.72 7.6 9028 /38c73%

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Saturday May 19, 2012 #

Running warm up/down 20:00 [2]
shoes: La Sportiva Crosslite

Middle warmup

Orienteering race 47:35 [4] *** 5.1 km (9:20 / km) +90m 8:34 / km
spiked:13/17c shoes: La Sportiva Crosslite

Ottawa O-Fest Middle. 9/15 on Course 8. Winning time Eric K. 37 minutes. Started out by blowing the 1st control. Really short technical leg, my brain didn't see the lower 2 contours and I didn't really use my compass. 3 minutes on a 1:15 leg then saw Patrick who started 2 minutes after me after taking a poor direction out of the control. Shadowed Patrick for a couple controls before he lost me after 3. Blew another 30s on a poor attack on 4.

That was when I slowed down and started properly navigating. Controls 7 to 12 were closely-spaced tricky controls so I took them pretty slowly to pick all of them cleanly. Wasn't really able to pick up the pace on the trails on the long leg to 13 because it was really hot on the hilltops and the trail network was pretty intricate, with a lot of zig-zagging and up and down. Up until 13 I felt like I was never able to get out of 3rd gear all race. Then Z-man passed me at 13 and Big E came bombing by at 14 and it was a race to the finish, managed to stick with them and finish only a few seconds back in the finish chute.

Overall lost about 3 minutes on navigation, most of it on the 1st control. 4/5 stars. Only Alexander B. had a faster TPK on the technical courses outside of M21. Beat all the people I should have, and being in the mix with Francis F. and Jon T. and Michael L. is definitely a step in the right direction with where I want to be by COCs.

Running warm up/down 10:00 [2]
shoes: New Balance 790

Sprint warmup. A bit brief because of the heat.

Orienteering race 17:10 [5] *** 2.5 km (6:52 / km)
spiked:15/21c shoes: New Balance 790

O-Fest Sprint. 9/39 on the course. Patrick crushed the field by 2 minutes and Serghei L. was only 1 minute back. Beat all of the competitors outside of M21, so I guess that would technically make me "elite" (by Canadian standards at least). Less than 45 seconds behind Michael L., Andrew C. and Sergei Z., that is a nice group to be competitive with.

As for the race, was a great urban sprint with a lot of tricky control placement, had to be careful on the attack. Was able to find 4th gear on this race, but a combination of heat and running the middle meant I never found 5th gear. Had to really battle the last 5 or 6 controls to keep pushing towards the finish in the tall grass. Final error count: 4 10-20s route choice/attack bobbles (nothing major though) 2, 6, 14 and 15. 2 significant hesitations: 13 (checked tree before) and 19 (checked out control partway). Total time loss estimate 65s. 4/5 satisfaction

Thursday May 17, 2012 #

Ultimate frisbee 45:00 [3]
shoes: La Sportiva Crosslite

Ultimate frisbee. A little bit more intensity than last Tuesday, the 4 on 4 compared to 6 on 6 made a difference (I like it when there are less people).

Tuesday May 15, 2012 #

Ultimate frisbee 45:00 [2]
shoes: La Sportiva Crosslite

Ultimate frisbee. Didn't feel like the intensity was too high today, wasn't able to get up to full speed and not sure how much I got out of it.

Sunday May 13, 2012 #

Running long 2:04:17 [2]
shoes: nike air pegasus

Long run Outremont-Westmount circumnavigation-Mt Royal stairs to lookout-long Mt. Royal descent. Some real easter eggs of awesomeness hidden in Westmount.

Was feeling some dead legs for most of the run, but after my second gel (2*caffeine) at the lookout at 80min had some energy. Also it was mostly downhill from there so was able to battle my way past the 2 hour mark.

Note

Beaut of a training week!

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