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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sberg

In the 12 days ending Aug 24, 2015:

activity # timemileskm+m
  Orienteering11 7:58:06 21.36 34.37 561
  Total11 7:58:06 21.36 34.37 561
  [1-5]11 7:58:03

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Sunday Aug 23, 2015 #

9 AM

Orienteering race 39:47 intensity: (1:16 @1) + (31 @2) + (8:16 @3) + (29:38 @4) + (6 @5) *** 4.58 km (8:41 / km) +17m 8:31 / km
ahr:135 max:151 shoes: Icebug Zeal

Fishbone #3 at Debert, NS.
Mass start race where I had difficulty keeping up with faster runners. Did not have much left in my legs today.
Nice forest and course with fairly easy course in really fast terrain.
Fun end of a fun week of orienteering.

Saturday Aug 22, 2015 #

10 AM

Orienteering race 1:29:50 intensity: (1 @0) + (7 @1) + (1:08 @2) + (36:18 @3) + (52:16 @4) **** 7.43 km (12:05 / km) +231m 10:27 / km
ahr:134 max:145 shoes: Icebug Zeal

Canadian Championships Long at Wentworth.
Really bad race where I had time loss at controls 3, 4, 5, 6 and 8.
Difficult bland terrain with poor visibility at controls 3-6.
Stopped to early at 3, now see a safer route to the left.
4 and 6 bad compass?
5 was within 30m of the flag but did not see it.
8 bad compass.
Still ended up as best Canadian in my class and 3rd overall.
4 PM

Note

Orienteering Canada AGM.
Pasta Dinner
Fun Pecha Kucha presentations.

Friday Aug 21, 2015 #

9 AM

Orienteering race 1:06:39 intensity: (2:40 @1) + (15 @2) + (12:57 @3) + (48:45 @4) + (2:02 @5) *** 6.72 km (9:55 / km) +130m 9:03 / km
ahr:137 max:162 shoes: Icebug Zeal

Fishbone #2 Farsta mass start at Brookvale ski area, PEI.
Got completely lost and behind on the way to first control, then missed 2nd control, too. After that an OK race.
Nice area with many trails and runnable forest.

Thursday Aug 20, 2015 #

9 AM

Orienteering race 17:18 intensity: (1 @0) + (6 @1) + (19 @2) + (54 @3) + (13:55 @4) + (2:03 @5) *** 3.1 km (5:35 / km) +5m 5:33 / km
ahr:145 max:155 shoes: ASIC gel cumulus 15

Canadian Sprint Championships at Prince Edward Island University ain Charlottetown, PEI.
Fun course with lots of controls and direction changes but not the most tricky course. However, fell in the one trap there was, went low on control 6 when it was placed high and lost 30 s because I didn't read the control description.
I pushed the running as hard as I could, but was still over 2min behind in my category. Still god enough for silver.

Wednesday Aug 19, 2015 #

10 AM

Orienteering 1:00:00 [3] ***** 4.0 km (15:00 / km)
shoes: Icebug Zeal

Picked up controls from the Sass Peepre Training camp at White rock.
Again hot weather!

Tuesday Aug 18, 2015 #

1 PM

Orienteering 1:00:00 [3] *****
shoes: Icebug Zeal

Back to WHite Rock to rerun the second half of the Fishbone #! course, from control 9 onwards, now using what I believe are the faster routes.
Very hot day, so still very tired in the end.

Monday Aug 17, 2015 #

7 AM

Orienteering race 13:38 intensity: (2:27 @1) + (27 @2) + (7:24 @3) + (3:20 @4) *** 1.55 km (8:46 / km) +13m 8:25 / km
ahr:122 max:138 shoes: Inov8

Hopewell rocks sprint on the ocean floor. Very cool race on the beach at low tide.
Got confused and lost time halfway when I flipped the map to check control description and then wasn't sure which control I just had punched and where I was going.
Unique map and terrain!
1 PM

Orienteering race 1:02:37 intensity: (1 @0) + (8 @1) + (41 @2) + (28:29 @3) + (32:46 @4) + (32 @5) ***** 4.43 km (14:08 / km) +127m 12:21 / km
ahr:134 max:153 shoes: Icebug Zeal

Fishbone #1 at Hillsborough.
Same terrain as Sunday's Middle and same hot temperature.
Started well for the first half of the course but had two route choice mistakes midway where I believe going around left on trails would have been faster. I went straight in hilly and slow terrain.
Very tired in the end.

Sunday Aug 16, 2015 #

9 AM

Orienteering warm up/down 20 [3] ***
shoes: Inov8

Warmup for the COC Middle race using the warmup map.
Took my time to really study the warmup map and see how the slope and pits were mapped.
10 AM

Orienteering race 32:57 intensity: (3 @1) + (14 @2) + (3:35 @3) + (20:53 @4) + (8:12 @5) ***** 2.55 km (12:56 / km) +38m 12:02 / km
ahr:146 max:187 shoes: Inov8

Canadian Championships Middle at Hillsborough on the White Rock recreation area map (aka "the Pits of Despair" map).
Unique and challenging terrain with lots of steep pits and lots of contour and vegetation details.
I had an almost perfect race up to the 12 control but then lost concentration and time on 13, 14, and 15 controls. Still had a very good race and pushed hard into the finish and ended up winning the course.
Very hot day!

Saturday Aug 15, 2015 #

3 AM

Orienteering 35:00 [2] ***
shoes: Inov8

Easy run on the Model map for the COC Middle at White Rock rec area, Hillsborough, NB. Tried to understand the mapping and get a hang of the 5m countours.

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