Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sberg

In the 30 days ending Apr 30, 2012:

activity	#	time	miles	km	+m
Orienteering	11	11:47:35	30.48	49.06	583	90 /	94c	95%
running	9	5:46:46	5.57	8.97	19
Total	20	17:34:21	36.06	58.03	602	90 /	94c	95%
[1-5]	20	17:33:55

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Sunday Apr 29, 2012 #

10 AM

Orienteering race 1:23:22 *** 7.6 km (10:59 / km) +244m 9:27 / km
ahr:134 max:154 spiked:16/17c

O-event at Meech valley, just north of the covered bridge. Tough course, the forest is rocky and with lots of deadfall, so not easy running through it. The map is sketchy and not all details in the terrain is on the map. Anyway a fairly good run on a beautiful day.

Long Advanced - Splits

Thursday Apr 26, 2012 #

6 PM

Orienteering 4:49 *** 0.79 km (6:04 / km) +1m 6:02 / km
ahr:142 max:152

Micro-orienteering on Bates Island, new map by Jeff in 1:2000 scale.
Eight different courses, a total of 141 controls to practice punching and flow. Fun training! Only negative was the weather, fitting for ducks.

Orienteering 5:25 *** 0.78 km (6:56 / km)
ahr:139 max:148

Orienteering 6:12 *** 0.98 km (6:22 / km)
ahr:143 max:151

Orienteering 5:04 *** 0.76 km (6:41 / km) +1m 6:38 / km
ahr:138 max:148

Orienteering 5:30 *** 0.83 km (6:36 / km)
ahr:140 max:147

Orienteering 5:29 *** 0.84 km (6:32 / km)
ahr:137 max:149

Orienteering 13:49 *** 1.63 km (8:28 / km) +1m 8:26 / km
ahr:134 max:165

Wednesday Apr 25, 2012 #

6 PM

running warm up/down 15:00 [3] *

Warm-up in forest: Bolder - control-road x3 different ways.

7 PM

running 1:16:46 ** 8.97 km (8:34 / km) +19m 8:28 / km
ahr:131 max:155

Francis training.
Did't get my gps started for the first 15min warmup forest running.

Different loops, "spokes on a wheel" terrain running, 15min and 10min, in two different locations with 5 long intervals in between.
Finished with 1km on bike path.

Tuesday Apr 24, 2012 #

6 PM

Note

Junior training group 3rd session.
Helped setting up a small SI course and instructing some of the kids.
It seems a map in hand and SI-punching makes everyone push harder :)
The kids seem to have fun!

Sunday Apr 22, 2012 #

Event: Constance Bay: Ottawa Spring Series 2

11 AM

Orienteering race 1:18:31 ** 9.45 km (8:19 / km) +21m 8:13 / km
ahr:147 max:177 spiked:28/28c

B-meet at Constance Bay. Three loops with the last one as a score-o.
The visibility (no leafs) made it easy to the see the flags in the distance. The running was tough on the first half of loop 1 and 2 as there was lots of deadfall.

C • Yay! Now we can all see whe... 1

A-B-SO - Splits

Thursday Apr 19, 2012 #

6 PM

running 1:20:00 [2]

Francis training.
I have had a sore lower back the last couple of days so I took it very easy and only jogged through some of the exercises, and did some stretching.
warmup 9:30
Stretching 15min
1200m on grass ~6:37
rest 2min
1200m on grass ~6:29

jog back to Frank Ryan park 9:33.

Sunday Apr 15, 2012 #

running warm up/down 15:00 [2]

11 AM

Orienteering race 40:57 [5] **** 3.6 km (11:23 / km) +140m 9:31 / km
spiked:16/18c

US Middle distance Championships. Very pleased with the race. A couple of controls I had small mistakes I can blame on loosing concentration due to tiredness and lack of race experience this year.
The terrain an map was nice, except the "barbed wire" vines that scratched with razor sharp thorns. Lots of bare rock which was the best routes and fastest running.
Selected photos from the weekend

US Champs 13-15 Apr 2012

C • Ice Vine 1

Middle - Green X - Splits

Saturday Apr 14, 2012 #

10 AM

running warm up/down 15:00 [2]

11 AM

Orienteering race 1:15:44 [5] *** 7.7 km (9:50 / km) +70m 9:24 / km
spiked:12/13c

US Championships Long distance at Chattahoochee Bend state Park in Georgia. Had an OK race, but too much running for my taste. Long legs with trail running or compass in bland areas with no details. Only control mistake was C11, a root stock in a totally flat area with not much to relocate on.

Long - Green X - Splits

Friday Apr 13, 2012 #

Event: US Individual Championships (Sprint/Middle/Long/Trail)

2 PM

running warm up/down 20:00 [3]

3 PM

Orienteering race 22:18 [5] *** 3.0 km (7:26 / km) +105m 6:20 / km
spiked:18/18c

US Sprint Championship on U of West Georgia campus in Carrollton.
Fun sprint on a nice campus. Nice mix of buildings, walkways, and lawns or treed areas. I am vey pleased with the race. Only some small hesitation on the first half, and running good. Took left route on the long leg after spectator control and got tired in the hilly section, but pushed to the end.

Sprint - Green - Splits

Thursday Apr 12, 2012 #

Note

Travel day to Georgia for US Champs.

Wednesday Apr 11, 2012 #

6 PM

running 1:30:00 [3] **

Franis training
warmup down to transitway at Ottawa River just north of Lincoln Field.
Countour only map with no north line, 10minutes to try to figure out the map and were we were - not easy!
Intervals to controls on the map, increasing speed back to start point.
Intervals around 500m asfalt loop alternating with cut across in rough grass.
Cool-down jog back to FRP.

Tuesday Apr 10, 2012 #

7 PM

Note

Start of the Junior running program at Britannia Park.
14 kids as a start, and a few more signed p.

Sunday Apr 8, 2012 #

10 AM

Orienteering 1:57:00 [4] ***** 11.1 km (10:32 / km)
ahr:126

Corridor orienteering from Canyon road on the Rattlesnake point map.

Friday Apr 6, 2012 #

10 AM

Orienteering 50:00 [4] ***

Control picking in flat terrain, Burlington Kerncliff park.

12 PM

Orienteering 1:10:00 [4] *****

Fog orienteering in Burlington, from Rona at hwy6 and Dundas. Very difficult, lost concentration on the last couple of controls and gave up as I was very tired at this point.

Wednesday Apr 4, 2012 #

6 PM

running warm up/down 20:00 [3]

To and from Iris transit station.

7 PM

Orienteering 36:25 [4] **

O-sprint exercise.

8 PM

running 15:00 [5]

Intervals
500m 2:32
30s rest
500m 2:26
2min rest
1000m 4:57

Sunday Apr 1, 2012 #

10 AM

Orienteering 1:27:00 [4] ****

O-training with Alex, Steve and Errol on east side of Kingsmere map, starting from Notch road close to the Chelsea golf club. Had set a ~7km course, Got about 2/3 before having to do the trail run back to make it the agreed finish time of 1:30 max. Tough and hilly, but the south sections of the map was some of the most open forest I have seen in Gatineau.
Snow in the air for most of the run, but it did not stay on the ground. Rain on the drive home.

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