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Training Log Archive: Canadian

In the 7 days ending Apr 7, 2012:

activity # timemileskm+m
  Orienteering5 6:24:15 31.26(12:18) 50.31(7:38) 79042 /75c56%
  Running5 2:02:38 12.34(9:56) 19.86(6:11) 95
  Conditioning - core2 47:00
  Total9 9:13:53 43.6 70.16 88542 /75c56%

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SuMoTuWeThFrSa

Saturday Apr 7, 2012 #

Event: Salomon Dontgetlost.ca Giant's Rib Raid
 
10 AM

Running warm up/down 4:26 [1] 0.37 km (11:55 / km) +3m 11:27 / km

Orienteering 1:45:54 [4] ** 15.91 km (6:39 / km) +265m 6:09 / km
shoes: Oroc 280s, winter 2012

Half Raid at the Giant`s Rib Raid. Beat Wil and Neil and Josh by the narrowest of margins for the win. Super tight race all the way through.

Friday Apr 6, 2012 #

1 PM

Running 7:51 [2] 1.24 km (6:20 / km) +4m 6:14 / km

Orienteering 33:26 [3] *** 4.9 km (6:50 / km) +71m 6:22 / km
spiked:22/24c shoes: Oroc 280s, winter 2012

Orienteering 24:01 [2] *** 2.95 km (8:08 / km) +14m 7:57 / km
spiked:2/2c shoes: Oroc 280s, winter 2012

Relocation with Eric and Alex on the return from the earlier exercise.

Running 3:07 [1] 0.43 km (7:12 / km)

Orienteering 34:55 [2] **** 3.42 km (10:13 / km) +73m 9:14 / km
spiked:8/11c shoes: Oroc 280s, winter 2012

Fog orienteering... screwed up a few controls but was mostly good.
5 PM

Orienteering 34:54 [2] *** 3.77 km (9:16 / km) +86m 8:19 / km
9c shoes: Oroc 280s, winter 2012

contours only

Thursday Apr 5, 2012 #

8 PM

Running 47:34 [2] 7.78 km (6:07 / km) +42m 5:57 / km
shoes: NB 801 fall 2011

Running with Eric and Laura from our hotel in Toronto on our way down to Hamilton for the Easter training camp

Wednesday Apr 4, 2012 #

6 PM

Running warm up/down 11:25 [2] 1.99 km (5:44 / km) +15m 5:32 / km
shoes: X-Talon 212s

Running intervals 11:07 2.22 km (5:00 / km)
shoes: X-Talon 212s

Orienteering tempo 25:46 [3] ** 4.49 km (5:44 / km) +11m 5:40 / km
spiked:10/10c shoes: X-Talon 212s

Orienteering warm up/down (control pick up) 13:36 [2] * 1.78 km (7:39 / km) +3m 7:35 / km
shoes: X-Talon 212s

Running warm up/down 13:18 [1] 2.23 km (5:58 / km) +9m 5:51 / km
shoes: X-Talon 212s

Tuesday Apr 3, 2012 #

8 AM

Conditioning - core 20:00 [3]

Monday Apr 2, 2012 #

10 AM

Running warm up/down (recovery) 23:50 [1] 3.59 km (6:38 / km) +22m 6:26 / km
shoes: NB 801 fall 2011

C • camp 2
7 PM

Conditioning - core (knees) 27:00 [3]

Sunday Apr 1, 2012 #

Note

Over very fun and valuable weekend of training!

I just want to put a few thoughts about the Happy Valley and Klondike maps.

While more detail is generally preferable to less I found these maps were much more cluttered than necessary. Too many extraneous form lines that didn't add any real information. Also what was with the different sizes of many of the symbols? I understand why one might find it useful to show the size of root stocks or stone piles by changing the size of the symbol but ISSOM gives very detailed sizing for the various symbols. Can't we stick to the standard??
10 AM

Orienteering 1:14:36 [3] **** 9.16 km (8:09 / km) +163m 7:29 / km
13c shoes: Oroc 280s, winter 2012

2008 NAOC blue long rerun... in the rain and cold :(

6-7 ?????

7-8 was a stupid parallel error. Thanks to the winter season with lots of road running I've lost almost all feel for distance in the woods - that's caused me problems a few times recently.

By 13 I realised I wasn't get much out of this anymore so I decided to save the legs so I could make better use of the rest of the week training.

Map

Orienteering warm up/down (control pick up) 37:07 [2] **** 3.93 km (9:26 / km) +104m 8:20 / km
6c shoes: Oroc 280s, winter 2012

Picked up controls 6-7-8-9 to give myself a second chance at that section. Also picked up controls 3 and 2 later on.

Plan the first time was to go straight from 6 to 7 but as Erin pointed out after the better option was to go low by the marshes which I did this time around to great success. Didn't even see that route the first time. Worked way better!!

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