Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 9 days ending Jun 19, 2011:

activity	#	time	miles		km		+m
Cycling	3	8:25:10	136.2	(3:43)	219.2	(2:18)	1181
Orienteering	5	5:52:14	26.52	(13:17)	42.69	(8:15)	73
Running	2	1:37:04	8.15	(11:54)	13.12	(7:24)	30
Deep water running	1	45:00	4.66	(9:39)	7.5	(6:00)
Conditioning - core	1	1:00
Total	11	16:40:28	175.54		282.51		1284
[1-5]	11	16:01:24

4:50

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Sunday Jun 19, 2011 #

10 AM

Note

stretching ~30 min

11 AM

Cycling long 4:50:41 132.67 km (2:11 / km) +396m 2:10 / km
ahr:122 max:155 shoes: GIANT - Defy

Awesome ride out to Arnprior (where I stopped at DQ to refuel with a large milkshake ;) and back.

Collapsed on the couch for half an hour or so when I got home. I'm changing my mind about biking to the cottage now... I want my training to be more focused leading into the COCs at that point.

Saturday Jun 18, 2011 #

Note

stretching ~15 min at lunch

11 AM

Orienteering 52:33 *** 4.58 km (11:28 / km) +3m 11:26 / km
ahr:146 max:171 shoes: Inov-8 Orocs

Drove down with Alex B, Andrew, and Robbie to Gould Lake for a day of training. The first session was a middle course without any trails on the map. I spent the entire time figuring out what the heck was going on and getting into the orienteering. The map is very sparse - definitely not up to modern standards but it's a great base and wouldn't be very hard to update. It's a great area - a shame it's so far away.

2 PM

Orienteering (Star) 52:34 *** 4.91 km (10:42 / km)
ahr:152 max:172 shoes: Inov-8 Orocs

After lunch and a swim at the beach we went out and did a 900m line-o to the start of a star exercise. This one went much much better than the morning because I understood how it was mapped this time.

Running 7:00 [2] 1.2 km (5:50 / km)
shoes: Inov-8 Orocs

Orienteering (sprint) 11:30 [3] ** 1.2 km (9:35 / km)
shoes: Inov-8 Orocs

A short sprint through tall grass (slow) at the end of the day. My Garmin's battery died right at the end of the previous exercise so I don't have a GPS track for this one. Jumped in the water again after this before heading home.

Thursday Jun 16, 2011 #

12 PM

Deep water running (Recovery) 45:00 [2] 7.5 km (6:00 / km)

Lunch time water running session with Francis at the Sportsplex

Wednesday Jun 15, 2011 #

5 PM

Running intervals 1:30:04 11.92 km (7:33 / km) +30m 7:28 / km
ahr:135 max:177 shoes: Newbalance 758 blue

Feeling tight today from the high volume of the last several days. Wasn't moving too badly though. Did a single, double, double, single loop of roughly 1 km at a pretty steady pace with Robbie for the first one and then Errol where the others had to break away from me for the last few hundred meters.

Times:
4:01, 0.97km
9:31, 2.21km
9:37, 2.21km
4:28, 1.05km

C • Thanks for the times jeff..... 2

6 PM

Cycling 30:46 7.55 km (4:05 / km) +28m 4:00 / km
ahr:116 max:138 shoes: GIANT - Defy

The sum of riding to and from training without the 0 intensity stuff

Tuesday Jun 14, 2011 #

Event: Trailhead Summer Solstice Meet 3

6 PM

Orienteering 1:04:53 * 8.78 km (7:24 / km) +31m 7:16 / km
ahr:154 max:172 shoes: Newbalance 758 blue

Half-assed orienteering for the 3rd Summer Solstice 'Race'. The vegetation is iffy on some sections of the map and can be hard to get through. Very little contour detail as well and generally the flags are visible from quite a ways away so you don't actually need to navigate to the controls. Barely looked at my compass and didn't do all that much map reading... Generally a sloppy effort from me.

Monday Jun 13, 2011 #

9 AM

Orienteering 1:51:09 10.43 km (10:39 / km) +26m 10:31 / km
ahr:136 max:165 shoes: Inov-8 Orocs

Control picking with a few fog legs thrown in to work on my compass work. Overall I was slow and not smooth but I'm still relatively pleased with how it went. The woods are pretty scrappy through most of it which makes being smooth that much harder. There are a lot a missing trails too...

2 major issues. The first on control 10 in which I didn't trust my compass and confused the various swamps. Major bad news - I heard (but didn't heed) the warning bells too, noticed my compass bearing was off but refused to stop and fix things right away. Control 14 was a hugely embarrassing bail out. On that first leg (attempt 1) I had no concept of how far I had gone (I thought I did :( ) and started wandering around when I though I had gone far enough. Apparently I didn't get to it the second time either as I ended up on a somewhat similar parallel feature that was not on the map. The other three fog legs worked well at least. Doing a lot more fog orienteering would do me a ton good.

map

C • South March Highlands 2

10 PM

Conditioning - core (sit-ups) 1:00 [3]

30 minutes of stretching with 60 sit-ups tacked on since I haven't done any kind of core stuff in longer than I can remember

Sunday Jun 12, 2011 #

Event: Badger Training Camp

Note

Not happy with how sporadic my training has been this past week. I'm thinking of training on a map tomorrow - anyone in?

9 AM

Cycling 3:03:43 78.98 km (2:20 / km) +757m 2:13 / km
ahr:127 max:166 shoes: GIANT - Defy

I've got it into my head that I want to see how much of the 335km to the cottage I can ride in early July. First session building up to that this morning.

C • Solo 3

9 PM

Note

stretching - 19 min

Saturday Jun 11, 2011 #

2 PM

Orienteering 10:54 *** 2.45 km (4:27 / km) +2m 4:26 / km
ahr:163 max:174 shoes: Newbalance 758 blue

Orienteering 13:36 *** 3.04 km (4:29 / km) +3m 4:27 / km
ahr:175 max:185 shoes: Newbalance 758 blue

Orienteering 9:42 *** 2.04 km (4:45 / km) +2m 4:44 / km
ahr:169 max:182 shoes: Newbalance 758 blue

Orienteering 8:41 *** 1.87 km (4:39 / km) +2m 4:37 / km
ahr:165 max:179 shoes: Newbalance 758 blue

Orienteering 16:42 *** 3.39 km (4:55 / km) +4m 4:54 / km
ahr:158 max:166 shoes: Newbalance 758 blue

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