Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 10 days ending Jul 8, 2017:

activity	#	time	miles		km		+m
Orienteering	9	4:22:06	26.75	(9:48)	43.05	(6:05)	1225
Running	8	2:12:04	14.6	(9:03)	23.49	(5:37)	165
Total	9	6:34:10	41.35	(9:32)	66.54	(5:55)	1390

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Saturday Jul 8, 2017 #

Note
(rest day)

Travelling to Poland.

Friday Jul 7, 2017 #

Running warm up/down 10:45 [2] 1.48 km (7:16 / km) +30m 6:36 / km
shoes: Inov-8 OROC 280 2016

AM Warm up run. Was really happy that my knee was feeling way better than yerterday night when it was sore to walk. Basically back to normal so must have just hit it really good just above the knee cap at the bottom of the quad muscle.

Orienteering race 36:45 [5] 5.7 km (6:27 / km) +210m 5:27 / km
shoes: Inov-8 OROC 280 2016

PM WOC Relay at Vitipalu at 1:10000. Pretty decent but could have been better. Not the start I wanted but corrected relatively quickly loosing 1:50-basically a parallel error with the spur and depressing to the west of the spur and depression that I wanted to attack the control from, #7-45sec, came off the hill at the wrong angle. Was very surprised to catch Fabian at #10 and ended up running the rest of the course together which was awesome, barely hung on at one point. My knee didn't really bother me at all during but was a bit sore afterwords and had to ice it. Best Canadian result in the "new age" 20th place with Eric and Emily.

Note

AM Stretch 5min.

Thursday Jul 6, 2017 #

Orienteering warm up/down 19:10 [2] 2.81 km (6:49 / km) +20m 6:35 / km
shoes: Inov-8 OROC 280 2016

AM Warm up run on the warm up map. Shouldn't have got sucking into doing Raphael's mini wu course and shouls have done my own thing... Also the warm up map was terrible so got sucked into running around loosing all my confidence and almost missed my start.

Orienteering race 42:19 [5] 6.0 km (7:03 / km) +225m 5:56 / km
shoes: Inov-8 OROC 280 2016

AM/PM WOC Middle at Vitipalu at 1:10000. Pretty decent result for only a few hours in Estonian forest... 45th place (I think that is the best Canadian result in awhile) Arrived at the call up with right at my time and wasn't fully warmed up yet, so had to do some leg swings in between lines. I think I managed to deal with it well and just tried to calm down and forget about it. Started off alright to #1 just being a bit cautious, was going well to #2 and then I started to doubt myself and lost confidence so had to bail losing 1:45-2min., #3 couldn't see the control so had to make sure I was where I thought I was as I was unsure-35sec, #9-10sec-cautious and didn't take a direct line, #16-40sec, didn't go far enough along the ridge but it seemed to me like there was a lots of re-entrant along that slope that weren't on the map but should have known I hadn't past the huge one so should have kept going, probably should have gone straight to #21 but wanted to play it safe. There were a few other minor bobbles too. Happy to say I won two splits haha. Also hit my knee pretty good (on a log I think), it didn't really affect me during the race but I definitely felt it after and had to ice it after. Nice running weather 15C.

Running warm up/down 10:00 [2] 1.41 km (7:06 / km) +5m 6:58 / km
shoes: Inov-8 OROC 280 2016

PM Warm down run.

Wednesday Jul 5, 2017 #

Running warm up/down 10:00 [2] 1.83 km (5:28 / km) +15m 5:15 / km
shoes: Inov-8 OROC 280 2016

AM Warm up run.

Orienteering 27:01 [2] 3.59 km (7:32 / km) +75m 6:49 / km
shoes: Inov-8 OROC 280 2016

AM Middle/Relay Model Map - Kirikukula at 1:10000. Way better orienteering today and feeling way more confident for the middle tomorrow. A few bobble but nothing major. Cool 14C.

Note

PM Stretch 35min.

Tuesday Jul 4, 2017 #

Running warm up/down 5:00 [2] 0.89 km (5:37 / km) +10m 5:19 / km
shoes: Inov-8 OROC 280 2016

AM Short warm up run.

Orienteering 33:52 [3] 5.07 km (6:41 / km) +130m 5:55 / km
shoes: Inov-8 OROC 280 2016

AM Middle/Relay Model Map - Kirikukula at 1:10000.Cool 14C. Still finding it pretty challenging but was way too rushed for time since I had to be back for a certain time which was ridiculous.

Note

PM Stretch 45min.

Monday Jul 3, 2017 #

Orienteering 37:50 [2] 5.19 km (7:17 / km) +220m 6:01 / km
shoes: Inov-8 OROC 280 2016

PM Easy training on the Middle/Relay Model Map - Kirikukula at 1:10000. First time in Estonian forest, so was just trying to get use to things. Nice out 16C.

Note

PM Stretch 60min.

Sunday Jul 2, 2017 #

Running warm up/down 15:00 [2] 2.97 km (5:03 / km) +30m 4:48 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Orienteering race 18:50 [5] 3.7 km (5:05 / km) +160m 4:11 / km
shoes: Inov-8 X-Talon 190 2016

PM WOC Sprint Relay in Viljandi at 1:4000. Definitely felt every meter of climb in this race especially after racing the past two days. Had a decent race. Would have liked to push a bit more but that was even tougher since I ran alone the whole time. I found it quite tough to be sure I had chosen the best route since there were so many contours on the map. Didn't pick the best route to #1- well more like I didn't do the best job of picking a route fast enough, #2- it was hard to see which walls were actually passable so I lost 5sec,hooked #3 a bit- 5-10sec, #4-5sec- got a bit ahead of myself and didn't make the right turn into the control, #7- maybe not the best route but definitely would have liked to run a little harder here, completely blew #10-I went to the top of the cliff for some reason, I have no idea why-30sec, also started to climb out of #10 on my way to #11 which probably cost me another 5sec, also hooked #15-5sec. Nice out 19C.

Running warm up/down 10:00 [2] 1.36 km (7:21 / km) +5m 7:13 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Note

AM Walk 15min.
AM/PM Stretch 30min.

Saturday Jul 1, 2017 #

Running warm up/down 15:15 [2] 3.02 km (5:03 / km) +10m 4:58 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Orienteering race 16:56 [5] 4.0 km (4:14 / km) +85m 3:50 / km
shoes: Inov-8 X-Talon 190 2016

PM WOC Sprint Final in Tartu at 1:4000. Just happy to be on the start list. Started off quite strong with good routes and then picked a few slower routes to #5(changed my plan which was bad) and #6(also should have been pushing harder here),#10, 50sec+(picked the best route, just completely lost my head after being dead from running up the very steep hill for the second time, I was lazy and thought the two walls which were very tall were the two buildings and was very confused), #12(another bad route). Happy with some of the legs but need to be constantly pushing harder (especially on the shorter legs), I find that if I'm not thinking about pushing the pace to get somewhere I start to over read the map and slow down too much. Also need to read the map fewer times and trust myself that I know where I am going. Not too happy with the placing (44th) and being basically dead last but oh well I didn't deserve anything better and my goal was just to qualify for the final. All things to work on for next years final ;), I know I have lots more to give. Cool around 15C.

Side note why weren't people DSQ for running through the artificial fences!? (the ones that didn't turn back?...such bs!)

Running warm up/down 10:00 [2] 1.6 km (6:15 / km) +10m 6:04 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Note

AM Walk 15min.
AM Stretch 10min.

Friday Jun 30, 2017 #

Event: WOC 2017

Running 15:15 [3] 2.98 km (5:07 / km) +10m 5:02 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Orienteering race 11:53 [5] 3.2 km (3:43 / km) +55m 3:25 / km
shoes: Inov-8 X-Talon 190 2016

PM WOC Sprint Qualification in Tartu at 1:4000. Pretty solid race with a few slower routes and a few little mistakes but can't complain since I finally made it to the final! Qualified 14th with 10sec to spare. Started off quite strong. Very surprised I won the split to #3 since I hooked the control but I guess I was pushing so hard that it didn't matter. Lost a few seconds to #7-not taking the best line through the woods, 5+sec to #10-went left but I think right was faster (I also climbed the stairs), 5+sec to #11- did an "S" and had to climb the hill again, should have went right, 5+sec to #13- though I punched the wrong #12 so stopped and then went around a hedge I shouldn't have, 5+sec to #14- should have made a choice quicker and believed in it, also lost a bit of focus and doubted where I was and had to slow down a bit. Cool, around 15C with some light rain, also a bit windy.

Running warm up/down 10:00 [2] 1.64 km (6:06 / km) +10m 5:55 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Note

AM Walk 10min.
PM Stretch 60min.

Thursday Jun 29, 2017 #

Running warm up/down 10:00 [2] 2.09 km (4:47 / km)
shoes: Nike Air Zoom Elite 8 2017

AM Warm up run.

Orienteering 6:30 [2] 1.33 km (4:53 / km) +5m 4:48 / km
shoes: Nike Air Zoom Elite 8 2017

AM Running around the Sprint Model Map.

C • Finals 10

Orienteering 11:00 [3] 2.46 km (4:28 / km) +40m 4:08 / km
shoes: Nike Air Zoom Elite 8 2017

AM Sprint Model Map at a bit faster pace. Feeling ready to go tomorrow. Nice out 19C, SE 21 km/h.

Running 49 [4] 0.29 km (2:49 / km)
shoes: Nike Air Zoom Elite 8 2017

AM 3 strides to get the legs moving.

Running warm up/down 10:00 [2] 1.93 km (5:11 / km) +30m 4:48 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm down run.

Note

PM Stretch 20min.

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