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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AliC

In the 7 days ending Aug 22, 2010:

activity # timemileskm+m
  Running5 3:20:35 0.56 0.91
  Orienteering3 2:17:38 8.64(15:56) 13.9(9:54) 13265c
  XC skiing1 55:22
  Total7 6:33:35 9.2 14.81 13265c

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Sunday Aug 22, 2010 #

Running warm up/down 13:42 [1]

Warm up along the road at the start of the COC long. Wore Garmin, but not interesting enough to bother downloading, really. *And* I totally spaced on starting it for the race, which is a major bummer!! Would love to see my routes and where things were not-perfect.

Orienteering race 1:31:13 [4] *** 7.3 km (12:30 / km) +90m 11:46 / km

Wow, that was amazing!!! Such, such cool terrain and orienteering. Really tough, no trails, and tricky to find ways around uncrossable ponds and marshes.

I knew it was going to be pretty tricky, so my goal was to remain in contact. That worked pretty well, I didn't have any big mistakes, just a couple ~ 1 min things. (#4 in wrong green reentrant, had a really bad direction leaving #9, found trail poorly to #15, and was more confused than I should have been to last control.) That said, I was bleeding time to Carol and Tea on most of the controls, which is frustrating, because I don't feel like I could have gone that much faster and not ended up totally lost. Perhaps a bit more simplification and focusing on speed on the places where that was possible (yellow hill tops).

Still, amazingly, amazingly fun! Would so come back to orienteering on terrain like this.

Came in 3rd, 4 min back to Tea, 2 min back to Carol. But Carol was doing even better on all the detailed stuff (probably would have beaten me by 7 min), just made a big mistake leaving the road to early to #12.


Saturday Aug 21, 2010 #


Garmin up and running! Soooooo cool!!! =)
10 AM

Running warm up/down 19:00 [1]

Warm up, about 14 min before, and 5 min jogging cool-down.
11 AM

Orienteering race 13:16 [5] 2.3 km (5:46 / km) +16m 5:34 / km

COC Sprint @ NRC North

Went pretty smoothly, not too complicated so mostly running fast! Hesitated a bit on the one little woods leg (to #3), didn't hit the little patch of white woods to #9 and missed the back path along the fence to #14. But each of these were just on the order of 5 seconds, I think, so clean, but not perfect. Happy with the run for sure!

3 PM

Orienteering 12:22 [1] 1.9 km (6:31 / km) +4m 6:26 / km
ahr:136 max:153 16c

Proglogue for Chase Sprint - Carleton University Campus

Training with Alex in the afternoon, we luckily avoided the rain showers somehow! She started a minute up, didn't see her at all, we were both just jogging really though to save our legs for tomorrow. Not too happy with how I dealt with the bushes at the beginning. Also totally hesitant with the level that #9 was on- should have read ahead better on the 7->8 leg, other things went well!


Orienteering 20:47 intensity: (17 @1) + (1:12 @2) + (15:53 @3) + (3:25 @4) 2.4 km (8:40 / km) +22m 8:17 / km
ahr:140 max:157 16c

Chase Sprint Final Course - Carleton University Campus

Starting a minute behind Alex again, but we decided to do it backwards, because we were already at the finish. A much more interesting course than the prologue, and even this mornings sprint actually. Detailed stairs/building stuff right at the end. I still find multilevel stuff really difficult. Have to focus on those dotted line underpasses!! Very glad to have gotten out on this one, felt the most urban-building-technical of any sprint recently.


Running warm up/down 5:04 intensity: (10 @1) + (30 @2) + (4:24 @3) 0.56 mi (9:00 / mi)
ahr:134 max:142

Running warm up/down 5:17 [1]

Friday Aug 20, 2010 #

7 AM

Running 47:41 [1]

Woke up and motivated for the morning run, really the best time for it with the upcoming drive to Canada this eve and trying to fit some work in. Bonus of cooler temps, although still lots of humidity. Just did my Emily Dickinson trail loop, and listened to 2 spanish lesson podcasts- know my times and dates, and coincidently, how to say happy birthday!

Thursday Aug 19, 2010 #

2 PM

XC skiing 55:22 [1]

First rollerski workout of the season! Told myself I didn't have to rollerski until after WOC, so now it's time. My goal is to get out rollerskiing at least once a week until the winter. Should probably up to 2 times mid-October actually...

Went out on the Norttowok bike path, east to its beginning. It's pretty flat and has some potentially ski-stopping frost heaves, but no cars trying to kill me. Will be good when I don't have time to drive elsewhere.

Mostly skating, but put in 20 min of double pole too. Hands now covered in blisters, ug!

Wednesday Aug 18, 2010 #

Running long 1:49:51 intensity: (1:00:00 @1) + (49:51 @2)

Looooong run with Alex. Was supposed to be 7mi. But I didn't quite know the Atkins reservoir route well enough,. oops! So we ended up staying on the Robert Frost trail too long, nearly coming out at Amethyst Brook! Made it my first OD in ages, kinda nice to get a long one in, and have awesome company, but we definitely could have used some water out there!

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