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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sberg

In the 7 days ending May 8, 2011:

activity # timemileskm+m
  Orienteering3 2:41:10 4.41 7.124 /28c85%
  Running1 1:20:00
  Total4 4:01:10 4.41 7.124 /28c85%

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Sunday May 8, 2011 #

10 AM

Orienteering race 14:27 [4] *** 1.5 km (9:38 / km)

Chase prologue at Lac Beauchamp. A bit roundabout route to 1 and 2. I think straight would have been faster. Miss on 3rd, too high and run past the control.
11 AM

Orienteering race 51:43 [4] *** 5.6 km (9:14 / km)

Chase race at Lac Beauchamp. I mis-punched, never saw control5 on the map, went straight from 4 to 6. I probably folded the map and then read from 5 instead of 4? A couple of mistakes on legs to 8 and 19, otherwise a pretty good run.

Saturday May 7, 2011 #

11 AM

Orienteering 1:35:00 [2] ***

O-training checking out the are west of the existing Kanata Lakes map, west of the hydro corridor. There is some beautiful terrain, some very hilly and rocky with large areas of bare rock, some abandoned farmland, and some flat forest with few details. The new Terry Fox extension is cutting through the middle of it. The base map we used is surprisingly accurate.

Wednesday May 4, 2011 #

6 PM

Running 1:20:00 [4]

O-group running training.
Warm-up ~15min down to the bike route at east side of Mud lake/|Parkway.
10x 50m strides.

Intervals 6 x 500m with 2min rest between on bike path loop just west of parkway and north of Richmond road.
2.08, 2.13, 2.11, 2.16, 2.15, 2.19

Walk/jog down the parkway, then 2000m along the river bike path:
1km at 4.33, 2nd km at 4.40, for 9.13 total for the 2000m.

Cool down ~ 15min back to Frank Ryan Park.

Foot felt OK.

Monday May 2, 2011 #


Twisted my ankle in yesterday's race. Felt Ok after a few seconds and hobbles and didn't bother me the rest of the race. Later in the afternoon driving home the foot was sore and on Monday it was stiff and tender. Better take a couple of days off running until it feels better.

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