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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sid

In the 7 days ending Oct 9, 2011:

activity # timemileskm+m
  Orienteering3 2:36:47 6.03(26:01) 9.7(16:10) 12028 /40c70%
  Swimming2 2:35:00 3.23(47:58) 5.2(29:48)
  Running1 31:20 3.07(10:12) 4.94(6:21) 36
  Hockey1 25:00
  Weights, Core & Balance2 25:00
  Total8 6:33:07 12.33 19.84 15628 /40c70%

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Sunday Oct 9, 2011 #

10 AM

Orienteering race (Long) 1:21:06 [5] ***** 4.6 km (17:38 / km) +75m 16:18 / km
spiked:8/13c shoes: New Balance 915 Trail Shoe

Ontario Long Champs: back to the Barrens. Started out steady hitting CP 1 & 2 on plan. Took route to be repeated later to CP 3 by swamp. Sloppy finish to CP 3 but okay. Head across country to CP4 to use lake as catching feature. Could see the lake but was not about to climb the hill to confirm it. Got a little off line to 4 and hit another course's control but the location was obvious so quickly found 4, error - 1:00. Hi and lo road approach to CP5 with another on my course and reached it readily. Back across route to CP6, heading swamp as before but messy at the end as I ran into another group searching. Stayed the course but lost 1:00. With group going to 7 overshot again but backtracked before others. Error - 2:00. back on track to CP8, contour and swamp crossing to 9. Straight forward to CP 10 but slower. Interesting route to CP11 but had trouble at the end. Quite the crowd looking for the control. Trail route to CP12. Got a little messed up but worked out okay. Nice bearing and catching feature route to CP13 ans was dead on until I got excited seeing a control and ran for it going 400m to far. Wrong control, worst correction but finally got on first line and found it easily. Error - 8:00. Ran home along the trail to finish reasonably.
Sloppy in sections and with crowds around got lucky a few times. No problems in the barrens section but elsewhere. 5th overall but 2nd Ontarian again.

Saturday Oct 8, 2011 #

11 AM

Orienteering race (Middle Distance) 53:01 [5] ***** 2.9 km (18:17 / km) +45m 16:58 / km
spiked:9/13c shoes: New Balance 915 Trail Shoe

Ontario Orienteering Champs Middle: Started out okay running trail to CP 1 and quick bearing to CP2. ran for hydro right of way to attack CP3. Forgot to change to fine navigation and overshoot hitting a trail. On returning missed again. Concentrated again hitting upper trail and followed it to the dried up marsh and CP 3. Must have missed it by 10m in previous passes. Loss - 5:00. Okay to CPs 4 & 5 by trail. Sloppy to CP6 cost 4:00 when I did not use fine navigation again. Okay to CP 7 but not fast. Overshoot CP8, 2:00 error. Okay to CP9, 10 & 11, concentration was back but blew up on CP12. Was on a good bearing at the control but saw competitors running around and got distracted. Ended up following them until I realized my mistake but the error was 7:00. Annoyed I turned on the jets for the fastest sprint time in my age group. Poor consolation though to a bad performance.

Used rough navigation too much for a middle distance course. Needed to switch to fine navigation instead of wandering in the area as the spots were tricky. Needed to focus on my plans instead of others. Also need to remember that CP are set in good areas of the map and not to get overly focussd on difficult areas to map.
4 PM

Orienteering race (Sprint) 22:40 [5] **** 2.2 km (10:18 / km)
spiked:11/14c shoes: New Balance 915 Trail Shoe

Ontario Champs Sprint Warmed up a bit before the race but it is tough to get going with a morning race. Likely need 3 km to warm up but it is difficult to do when the race is less. As a result I was the slowest to CP1 in my age group. Straight forward nav for the first part going around buildings at obtuse angles. Narrow white tunnel by tennis court to CP3 and run around buildings to 6, 7,8 and 9. Got past by GHOers going to 10 crossing sports field. Now in a smaller forested area. Okay to CP11 but ran around with my head cut off to 12 and 13. CP13 was the worst going back to 11 and missing 13 by a country mile. An easy walk would have been better. 1:00 lost to 12 and 3:00 going to CP 13. Lucked in to CP 14 and ran home. 5th out of 7 in class but 2nd Ontarian.

Poor race in general!! Better warm up and taking it easy would have helped once warmed up.

Thursday Oct 6, 2011 #

6 AM

Swimming 1:20:00 [3] 2.75 km (29:05 / km)

MTC Swim with Coach JJ. Warm 3 x 300 mixed, kick, pull. Main - 8 x 50 breathing 10, 8, 6 & 5 times per 50, 6 x 150 pull bilateral, 6 x 50 drill/swim. Cool down - 250 easy no free.
Still working on technique improvement. Swimming without kicking but trying to get body roll.
5 PM

Hockey 25:00 [3]

First game of the winter season. Legs are still tight from baseball but energy was not bad.

Wednesday Oct 5, 2011 #

6 AM

Running (Roads) 31:20 [3] 4.94 km (6:21 / km) +36m 6:07 / km
shoes: Mizuno Wave Riders 13

Legs starting to feel good again, just light left glute tension and usually right knee ache.

Weights, Core & Balance 15:00 [4]

Been poor at getting my core routine in.
7 AM

Weights, Core & Balance 10:00 [3]

Moderate legs and arms!

Tuesday Oct 4, 2011 #

6 AM

Swimming 1:15:00 [3] 2.45 km (30:37 / km)

MTC Fall session with Coach JJ. Warm up - 300 mixed, 4 x 50 side kick, 200 pull, 4 x 50 drill/swim Main Set 6 x 100 swim, 6 x 100 pull, 2 x 50 kick fins side, 2 x 50 drill, 3 x 50 easy
Working on more glide, less kick and more arm over lap. Tend to sink on overlap causes problem.

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