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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Anvil

In the 7 days ending Jul 24, 2011:

activity # timemileskm+m
  Orienteering7 8:54:58 19.17 30.85 101
  Running - Street1 2:00 0.19(10:44) 0.3(6:40) 40
  Total8 8:56:58 19.36 31.15 141
  [1-5]8 8:56:40

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Sunday Jul 24, 2011 #

Orienteering warm up/down 1:20:00 [1] 8.0 km (10:00 / km)
shoes: Inov8 X-Talon 212

Total warm ups for the week (give or take)
Warm up maps - love them.
11 AM

Orienteering race 53:41 [4] 4.5 km (11:56 / km)
shoes: Inov8 X-Talon 212

Canadian Middle Champs
The much hyped new Lewes Lake map. I was nervous to begin with, but felt a little better after getting out on the warm up map, then talking to Graeme which confirmed my tactic - to stay high as much as possible.
The first half up to the spectator control was pretty much perfect. Stayed to plan, the ridge lines were perfect linear feature to get from one control to the other.I
was picking off all the clearings, green patches and knolls perfectly and I felt like I was flowing well and reading ahead. It was a pretty conservative technique and I never got close to winning a split, but for my current technical form I think it was the best way to go.
Then I blew it. Straight after the spectator run through I drop 3 minutes on the next control. I was right on line, but the feature was higher up in the depression than I expected and I run the length of the big depression checking every 'cup' depression for the flag.
Get to the circle eventually to see Eric running though. We split, but meet up again at #12. He exits the same way I want to go and is flying, so, I sit behind him and try to keep up. Of course, I loose contact - so I stop, attempt to relocate and drop into the depression I think is the right one.
12 or so minutes later, I punch 13. A GPS would be useful here.
Fairly unmotivated, I jog the last few controls.
Before the carnival, I kind of expected a result like this for this race, but I didn't expect it to happen in this fashion (small mistake leading to a larger one, distracted by another competitor).
A little frustrating. I knew a placing was unlikely today, but a clean race and the feeling of conquering the terrain would have been satisfying.

Saturday Jul 23, 2011 #

10 AM

Orienteering race 1:27:09 intensity: (18 @0) + (5:52 @1) + (26:49 @2) + (45:41 @3) + (8:29 @4) 9.88 km (8:49 / km)
ahr:131 max:160 shoes: Inov8 X-Talon 212

Canadian Long Champs
There's a lot of reasons why this race didn't go as planned which I don't feel like listing now. Suffice to say, no matter how much I tried to talk myself into racing as I waited to start, once I made a ten minute error at number 2 any motivation I had to race was gone.
However I was in an awesome area I likely won't get to run in again and I wanted to run down the massive sand dune 2/3rds of the way through the course, so I cut from 3 to 13 (and gave Magnus something interesting to talk about when I punched the radio control) and headed straight up there.
Spent a few minutes enjoying the view of the lake and mountains from the rock features right at the top of the dunes then bolted back down with a massive grin on my face, then jogged the last couple of controls in the nice sections of the terrain.
So, another long race fail. Looking back, I can count the number of long races I've been happy with on two of my fingers. Both of which were quite physical terrain, but fast running and technically quite easy. I was questioning whether I had the discipline to keep concentration for a technical long race like this one - but I've been able to run for 90+ minutes on a course at Pittwater, so there must be more to it. I'm just not sure what.

Friday Jul 22, 2011 #

7 PM

Orienteering race 14:31 [5] 2.7 km (5:23 / km) +50m 4:55 / km
shoes: Inov8 X-Talon 212

Canadian Sprint Champs. 3rd in M21 which is sweet, but feels a little hollow since Brent and Graeme both had faster times on the course but were in different classes.
Race of 2 halves. Apart from almost bricking the first control, the first 8 were pretty much perfect. You could probably argue I took a few too many 'wriggly' routes, but everything was exactly where I wanted it to be and I felt super strong and confident in the terrain.
I'd started to spot Eric K. (-1min) when he made a minor meal of 3 and had him by #6. Then the race changed and instead of doing what I'd done previously I started paying less attention to the map and more on trying to get away from him/what he was doing - and it showed. Nothing major, but bled time in the form of sloppy exits, poor direction and overshooting the control. The splits tell the tale.
Definitely wouldn't have been able to pull myself in front of Robbie or Patrick, but have have been able to sneak in front of the other 2 mentioned above.
Still, loved the race. Forest sprints in lightning fast terrain rule.

Wednesday Jul 20, 2011 #

2 PM

Running - Street hills 2:00 [5] 0.3 km (6:40 / km) +40m 4:00 / km
shoes: No

tnipen session at the Whitehorse Pool.
4xstair climbs (45 steps) followed by waterslide recovery, then short pool running effort to get out of the splash pool.
Double steps followed by single steps
Felt strong on the final rep.
6 PM

Orienteering 7:24 intensity: (10 @1) + (3 @2) + (9 @3) + (3:07 @4) + (3:55 @5) 1.57 km (4:42 / km) +3m 4:39 / km
ahr:165 max:178 shoes: Inov8 X-Talon 212

HPP Fundraiser Sprint in Team Patrick2.
My lazy ass first leg running didn't even have the decency to come back 1st, so went out chasing Steve G. and a couple others. Didn't really read the map except when they disappeared around corners.
Lost a bit of time in the green right towards the end.
Didn't notice the leg pain too much, which bodes well for the weekend.

Orienteering race 7:51 [4] 1.5 km (5:14 / km)
ahr:172 max:179 shoes: Inov8 X-Talon 212

HPP Sprint Loop 2
Fail. I am a disgrace to the great name that is Patrick
HPP Sprint Fail
Was a possibility that I could catch up to Steve G. if I was clean. But I wasn't and I didn't. Luckily it wasn't so bad that I was able to prevent 'Cheating' Langbakk and 'Stealth' Murray from overtaking us.
Fun format. Should happen more often.

Tuesday Jul 19, 2011 #

Orienteering 4:30:00 [1]
shoes: Inov8 Oroc 280

Rough estimation of Junior Camp totals. ~6x45 min sessions.
Had a posse of 12 yo boys, due to my gimpy leg. Generally went well, I think I was able to quell their obsession with taking direct bearings on every single leg.

Interesting seeing the differences between these camps and ones back home.

Monday Jul 18, 2011 #


Whitewater rafting at 10pm. Gotta love summer near the Arctic circle.
Came out right on the final drop and landed on a rock, then several others as I floated gracefully downstream.
No gash or swelling, but a helluva lot of pain. Impossible to walk downstairs or slopes. Mildly concerning.
11 AM

Orienteering race 14:22 intensity: (13 @1) + (4 @2) + (8 @3) + (4:37 @4) + (9:20 @5) 2.7 km (5:19 / km) +48m 4:53 / km
ahr:169 max:184 shoes: Inov8 X-Talon 212

WCOC Sprint
Not a perfect sprint race, but pretty decent performance. No errors of such, but didn't do well planning ahead. I like to have my next leg planned before I punch a control during a sprint, but today actually had to stop and pause at about 3 or 4 of them- especially the long second leg, where I did the 'left', 'right' shuffle a couple of times.
A bit tricky reading all the trails in places and I missed a couple of short cuts, but never headed off down the wrong one like I think some others did. Happier with the result.

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