Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 12 days ending Aug 24, 2015:

activity	#	time	miles		km		+m
Flexibility	10	6:40:00
Orienteering	7	6:37:09	34.49	(11:31)	55.51	(7:09)	1325
Running	7	2:50:51	21.17	(8:04)	34.07	(5:01)	125
Core	1	10:00
Total	11	16:18:00	55.66		89.58		1450
[1-5]	9	9:38:00

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Monday Aug 24, 2015 #

Note
(rest day)

Extremely sore in the legs where I was cramping the long distance. Even more sore than yesterday but that probably because the terrain was so fast yesterday which probably didn't help my recovery.

Probably going to take 1 week off running but that might be easier said than done. Might not even log anything!

Sunday Aug 23, 2015 #

Running warm up/down 10:00 [2] 1.84 km (5:26 / km)
shoes: Inov-8 OROC 280 2015

AM Warm up run.

Orienteering race 37:40 [5] 7.99 km (4:43 / km) +95m 4:27 / km
shoes: Inov-8 OROC 280 2015

AM Fishbones #3 at Debert at 1:7500. Was changed from a chase start to a mass start. I took the lead right from the start and then never saw anyone. Fun area with extremely fast open woods and a lot of trails. My legs were pretty sore and tired from yesterday but I was still able to keep up a decent speed. A few 15s hesitations, maybe some slower route choices but I took safe routes on every leg. Ended up in 1st. Nice out 25C and humid, probably 28C. Course distance was 7km.

Running warm up/down 5:00 [2] 0.8 km (6:13 / km)
shoes: Inov-8 OROC 280 2015

AM Warm down run. My legs are wrecked.

Saturday Aug 22, 2015 #

Event: ONB COC2015: Long Distance, Wentworth Ski Hill, NS

Orienteering warm up/down 15:00 [2] 2.29 km (6:33 / km) +60m 5:47 / km
shoes: Inov-8 OROC 280 2015

AM Warm up on the warm up map.

Orienteering race 2:15:56 [5] 12.9 km (10:32 / km) +385m 9:10 / km
shoes: Inov-8 OROC 280 2015

AM COC Long at Wentworth at 1:15000. I was running really well until control #10 and having fun but that changed very quickly. I then made a huge mistake on #11, I tried to attack the control twice and I came to the same re-entrant and I had no idea where I was because it wasn't on the map, I then started to wander to another attackpoint and found the control. The vegetation was also so poorly mapped in that area and throughout the map in general. I made another 12min mistake on #12 where nothing made any sense to me as well. I think a lot of people were struggling with the map quality (lack of contour detail and poorly mapped vegetation). After this I lost a few minutes total with some small mistakes and because I was cramping very badly in my legs, so I was just hobbling/walking and trying to make it back. I had to stop several times from #17 on because of leg cramps. It was a very physical course and the heat and humidity made it even tougher. I was very dehydrated by the end, enough so that after trying to re-fule I threw up. I think that is the worst I have ever felt after an orienteering race. Without those two huge mistakes I could have been 1:50ish so it was too long either way. Its embarrassing that I ended up winning but thats how it is. Happy that I took all three COC golds. Warm out 27C but felt much warmer with the high humidity, probably 32Cish.

Note

PM Cold bath 15min.

Flexibility 30:00 [0]

PM Stretch.

Long C10 - Splits

Friday Aug 21, 2015 #

Running warm up/down 15:00 [2] 2.74 km (5:28 / km)
shoes: Inov-8 OROC 280 2015

AM Warm up run.

Orienteering race 39:15 [3] 7.08 km (5:33 / km) +180m 4:55 / km
shoes: Inov-8 OROC 280 2015

AM Fishbone #2 at Brookvale Nordic at 1:7500. Plan was just to orienteer well and take it easy to save myself for tomorrow which is the important race. Based on the start I did not think I would win because people were running way faster than I had planned and wanted to. I made a few small mistakes of 1min and under and just took the running easy. Ended up winning and I think it was by more than 7min. Warm out again 27C but felt more like 30C. Course distance was 5.8km.

Running warm up/down 5:00 [2] 0.77 km (6:27 / km)
shoes: Inov-8 OROC 280 2015

AM Warm down run.

Note

PM Cold bath 15min.

Flexibility 1:00:00 [0]

PM Stretch.

Thursday Aug 20, 2015 #

Event: ONB COC2015: Sprint Race, University of PEI

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Asics GEL-Speed Star 5 2015

AM Warm up run on the indoor track at U PEI.

Orienteering race 15:16 [5] 4.0 km (3:49 / km) +25m 3:42 / km
shoes: Inov-8 X-Talon 190

AM COC Sprint at the University of Prince Edward Island at 1:4000. My plan was just to do my orienteering and let my running take care of itself. Had a good race but made a big mistake near the end, I think this is where I started to feel the heat a bit and get a little tired. I lost concentration for one second and got ahead of myself a bit. I stopped one building too early and ended up loosing 25s to #17, might have been a bit more or a bit less. Still ended up winning by 1:03. Warm out 27C but felt around 32C. The added fence added in a bit of an extra challenge but I think they could have been used a bit better. Fun course but a bit more route choice would have been nice. All in all fun course and map.

C • Sprint 2

Running warm up/down 10:00 [2] 1.8 km (5:33 / km)
shoes: Inov-8 X-Talon 190

AM Warm down run.

Note

PM Cold bath 15min.

Flexibility 30:00 [0]

PM Stretch.

Sprint C5 - Splits

Wednesday Aug 19, 2015 #

Running 15:10 [2] 3.08 km (4:55 / km) +15m 4:48 / km
shoes: Asics GEL-Speed Star 5 2015

PM Run in Charlottetown along University Ave to stretch out the legs for tomorrows COC Sprint. Warm out 28C felt like 36C. Did three strides at the end, feeling good.

Flexibility 1:00:00 [0]

PM Stretch.

Tuesday Aug 18, 2015 #

Note
(rest day)

Flexibility 30:00 [0]

PM Stretch.

Monday Aug 17, 2015 #

Event: ONB Ocean Floor Sprint, HPP fun raiser, Hopewell Rocks Provincial Park, NB

Running warm up/down 15:00 [2] 2.95 km (5:05 / km) +15m 4:58 / km
shoes: Asics GEL-Speed Star 5 2015

AM Warm up run.

Orienteering race 10:44 [5] 2.5 km (4:18 / km) +65m 3:48 / km
shoes: Inov-8 X-Talon 190

AM Hopewell Rocks ocean floor sprint at 1:4000. First time running on the ocean floor, great fun in the mud (I was not expecting so much mud). Good run again maybe one hook 5s and some extra seconds trying to check the codes on the map since there were no extra control descriptions. Nice morning 22C.

Running warm up/down 5:01 [2] 0.92 km (5:28 / km)
shoes: Inov-8 X-Talon 190

AM Warm down run.

Orienteering warm up/down 15:00 [2] 2.26 km (6:38 / km) +30m 6:13 / km
shoes: Inov-8 OROC 280 2015

PM Warm up on the warm up map at 1:7500.

Orienteering race 50:45 [5] 6.57 km (7:43 / km) +140m 6:59 / km
shoes: Inov-8 X-Talon 190

PM Fishbones #1 at White Rock Recreation Area at 1:7500. Started out bad with 1:30 mistake to #1, then was running well until near the end when the heat started getting to me and I made multiple 2min ish mistakes. Warm out around 27C but felt warmer probably around 32-34C. Course distance was 5.4km.

Running warm up/down 5:15 [2] 0.84 km (6:15 / km)
shoes: Inov-8 OROC 280 2015

PM Warm down run. Went back and jogged #1 only took me 1:30.

Note

PM Cold bath 10min.

Flexibility 10:00 [0]

PM Stretch.

Sunday Aug 16, 2015 #

Event: ONB COC2015: Middle Distance, Hillsborough, NB

Orienteering 15:00 [2] 2.42 km (6:12 / km) +30m 5:50 / km
shoes: Inov-8 OROC 280 2015

AM Warm up run on the WU map.

Orienteering race 36:05 [5] 4.3 km (8:23 / km) +165m 7:02 / km
shoes: Inov-8 OROC 280 2015

AM/PM COC Middle at White Rock Recreation Area. My plan was to take it easier and minimize the risk as much as possible by using the trails whenever I could. Started off carefully and then got things going. I had a good race going until (just some small 10s mistakes) I made a huge mistake on the second last control, #20 where I rushed things just a bit leaving the control and I payed for it. I had been really good taking my time all throughout the race up until this point. I ended up loosing 2:30+ on this leg. Really warm out around 28C felt warmer with the humidity, probably 32-34C. Tough in the heat but never really felt like I was suffering too bad, just sweating like crazy. Fun course and map!

Not too sure how I ended up winning by over 10min but I did :).

Running warm up/down 10:00 [2] 1.76 km (5:41 / km) +15m 5:27 / km
shoes: Inov-8 OROC 280 2015

PM Warm down run.

Note

PM Cold bath 15min.

Flexibility 45:00 [0]

PM Stretch.

Middle 10 - Splits

Saturday Aug 15, 2015 #

Orienteering 26:28 [2] 3.2 km (8:16 / km) +150m 6:42 / km
shoes: Inov-8 OROC 280 2015

PM Checking out the model map (White Rock Recreation) in Hillsbourough at 1:10000. Nice out 28C.

Flexibility 1:00:00 [0]

PM Stretch.

Friday Aug 14, 2015 #

Event: 2015 Canadian Orienteering Championships

Note
(rest day)

Flexibility 45:00 [0]

PM Stretch.

Thursday Aug 13, 2015 #

Running warm up/down 20:00 [2] 4.09 km (4:53 / km) +10m 4:50 / km
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run.

Running 15:00 [4] 4.16 km (3:36 / km) +30m 3:29 / km
shoes: Asics GEL-Speed Star 5 2015

PM Tempo along the highway (Sunrise Trail) from my uncles cabin. Really warm out with the humidity 25C but probably felt more like 30C with a SE wind at about 10-15km/h. These last two days running are probably the most I have ever sweat. Nice to get a fast run in before COC's start.

Running warm up/down 25:25 [2] 5.31 km (4:47 / km) +40m 4:37 / km
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run back to the cottage.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

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