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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bigE

In the 7 days ending Mar 28, 2010:

activity # timemileskm+m
  Orienteering5 2:39:20 14.35(11:06) 23.1(6:54)
  Running6 2:30:56 14.98(10:05) 24.1(6:16)
  Cycling4 2:30:00
  Tai Chi1 1:30:00
  Total11 9:10:16 29.33 47.2

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Sunday Mar 28, 2010 #

9 AM

Orienteering 40:30 [3] **** 5.2 km (7:47 / km)
shoes: Integrators

Second Denmark training. Had some troubles on this course. Neglected to warm up and I paid the consequences. Lost 2:15 between control #1 and #6. Both times because of bad route choice. Caught Carl and Emily to control #14 and got excited. Everything else went very smoothly.
12 PM

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Asics Gel-1150

Wasn't going to make the same mistake from the morning.

Orienteering (Sprint) 18:53 [3] *** 3.2 km (5:54 / km)
shoes: Asics Gel-1150

First half of the course was parkland. Second half however was all technical forest. This was a great way to finish the weekend. As Gueorgiou would say, "Full speed, no mistakes."

I had fun racing this course, especially the last controls among the complex rock and topographic detail. The coaches did a great job with this event, wrapping the weekend up with yet another quality training.

Saturday Mar 27, 2010 #

9 AM

Running 30:00 [1] 3.0 km (10:00 / km)
shoes: Integrators

Shadowed Zach around an orange course. Personally I think he's ready for green.
10 AM

Running warm up/down 30:00 [1] 4.0 km (7:30 / km)
shoes: Asics Gel-1150

Running race 10:56 [4] 3.0 km (3:39 / km)
shoes: Asics Gel-1150

I consider this to be my first official 3k. Sure I've run a few before but none of them were really legitimate. I was a little bit skeptical about running a time trial on a track during an orienteering training camp, however in the end I really enjoyed running in a group. Turns out Andrew, Keith and I are all about the same speed.

Andrew took off in the beginning and I think Keith was just behind me. I set the pace for the first 2.5 laps at the front of the second pack. At first it sounded like there was a mob behind me, but this slowly faded off. We passed a few of the quick starters. Around lap 3 Kieth passed me and I latched in behind him for the rest of the race. We slowly caught up to Andrew completing most of the second half of the race together. We hit the last two laps and Keith started to lay it down. I planned on making a move myself but wasn't able to challenge Keith. We finished the race one second apart. Andrew was soon to follow. Funnest time trial I've ever run.
1 PM

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Integrators

Orienteering 28:27 [3] **** 5.5 km (5:10 / km)
shoes: Integrators

Control taking exercise. The first and my favourite training of the whole weekend. I was second only to Ross, 3:50 behind. A few small things here and there but I had no mistakes over 30 seconds. I ran this as hard as I could. Might have shaved off 1:30 of mistakes and hesitations but no more then that.

3 PM

Orienteering long 41:30 [3] **** 5.2 km (7:59 / km)
shoes: Integrators

Denmark training. As I am not going to Denmark I focused more on my orienteering. Simplifying and maintaining good speed, flowing through the controls.

Thursday Mar 25, 2010 #

Cycling 35:00 [1]

Running warm up/down 30:00 [1] 6.0 km (5:00 / km)
shoes: Asics Gel-1150

Orienteering intervals 30:00 [3] *** 4.0 km (7:30 / km)
shoes: Asics Gel-1150

O-tervals with Jeff on Carleton. Fun.

Wednesday Mar 24, 2010 #


Passed my driving test thisaft. Makes it that much easier to get to all of the A-meets we have planned for this spring ; )

Cycling 35:00 [1]

Tuesday Mar 23, 2010 #

Running 30:00 [1] 5.6 km (5:21 / km)
shoes: Asics Gel-1150

A nice run home followed by a long stretching session to get the legs back in gear. Been sitting on the couch too long.

Monday Mar 22, 2010 #

Cycling 40:00 [3]

Tai Chi 1:30:00 [1]

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