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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Oct 11, 2013:

activity # timemileskm+mload
  Orienteering4 3:58:37 12.82(18:37) 20.64(11:34) 20450 /55c90%131.5
  Trail Run1 40:32 4.12(9:50) 6.63(6:07) 12813.9
  Road Run1 29:03 3.31(8:47) 5.32(5:27) 5110.6
  Walking1 9:53 0.36(27:28) 0.58(17:04) 141.0
  Total6 5:18:05 20.61(15:26) 33.17(9:35) 39750 /55c90%157.1

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Friday Oct 11, 2013 #

11 AM

Orienteering 48:16 [3] *** 3.59 km (13:26 / km)
spiked:11/11c shoes: VJ Falcons 4 (yellow)

Training event on Sulphur Springs map. Ten controls on the map but I visited one twice (from different directions). Slow and deliberate just getting familiar with the terrain. Great visibility, pretty good footing, some steep areas. Sunny and 60's - nice.
5 PM

Orienteering race 16:20 intensity: (8:10 @4) + (8:10 @5) *** 2.83 km (5:47 / km)
spiked:12/15c shoes: Scarpa Spark Trail Shoes

Canadian Nationals Sprint at McMaster U. 2.7km straight line, one stairway worth of climb. Fun sprint with a bit more complexity than the sprint here in 2006. Several hesitations and a few small misses (e.g. checking the wrong tree on 9). Not sure I got the route choices right on 4 and 7, but just picked a route and went with it figuring that any differences would be small. Maybe could've been about a minute faster. Need to do speed work (and more O-sprints) if I want to do well at this kind of stuff. Was 6th in M55-64.

Wednesday Oct 9, 2013 #

4 PM

Road Run 29:03 intensity: (14 @1) + (3:25 @2) + (17:44 @3) + (7:40 @4) 3.31 mi (8:47 / mi) +51m 8:23 / mi
ahr:137 max:153 shoes: NB878 - #11

Another fine October day.

Tuesday Oct 8, 2013 #

3 PM

Trail Run 40:32 intensity: (1:22 @1) + (10:09 @2) + (19:01 @3) + (10:00 @4) 4.12 mi (9:50 / mi) +128m 8:58 / mi
ahr:135 max:154 shoes: Scarpa Spark Trail Shoes

Running around the trails at Ooms Conservation Area (most of which are mowed grass running across fields). Low 60's, sunny with a breeze - doesn't get much better than this. Testing the ankle on pretty tame trails - it passed. Blister (from wearing the active ankle over the weekend) was OK too except at the very end. Three "friendly" dogs off-leash in this "leash required" area.

Walking 9:53 intensity: (9:20 @1) + (33 @2) 0.36 mi (27:28 / mi) +14m 24:30 / mi
ahr:97 max:115 shoes: Scarpa Spark Trail Shoes

Cool down walk about at Ooms.

Sunday Oct 6, 2013 #

11 AM

Orienteering race 1:31:09 [4] *** 6.38 km (14:18 / km)
spiked:10/12c shoes: Icebug SISU olx

Green course at NEOC local event on Baldwin Hill map with stone walls removed. Good course set by Ian Smith with two sets of short legs in technical areas connected with a few longer legs (traversing technical areas). Map is quite good. Woods are a bit slow, mostly due to damage from an ice storm a few years ago but also because of lower visibility with leaves still on the trees.

A fine day for orienteering, although our first exposure to cold (low 50's) and rainy conditions in quite some time. Time to adapt. We were orienteering on a fine map with a fun course, so all was good.

A mostly clean run through the first eight controls then two major errors in the later part of the course. Attacked too early on control 9 (a longer leg into a technical area I had passed through on the leg from 2 - 3) and investigated three reentrant systems until I got the right one. Lost 6 or 7 minutes. Went brain dead and failed to follow the compass well from 11 - 12 then didn't know where I was when I came out on a trail. Was headed in the general direction of the finish to relocate when a bag appeared which had the code I was looking for. The error on this leg could have been much longer than the 6 or so minutes it was.

Straight line distance 5.2 km. Glad I chose to do Green.

Saturday Oct 5, 2013 #

11 AM

Orienteering race 1:22:52 [4] *** 7.84 km (10:34 / km) +204m 9:21 / km
spiked:17/17c shoes: Icebug SISU olx

Red course at WCOC local event at Sessions Woods. Nice course by Bill Duncan and Charlie Deweese on a fine day for orienteering (60's and overcast while running, sun breaking through after finishing). The course had a fun control pick section set in a recently logged area with very good visibility which required careful micro-route selection while staying on-line to hit the features. There were also several controls in the "rocks and mountain laurel" section of the map presented in both 1:10000 and 1:5000 map versions to help us navigate in that area.

I had a pretty good run with only some hesitations in the circle for several of the more technical controls. Lost some time between 13 and 14 when I got on the wrong trail for a bit. Pretty much knew where I was almost the whole time. Could've maybe been 2 min faster. SL distance 6.3 km.

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