Training Log Archive: fkawam

Event: OOC Ottawa Rogaine
 

4 hour Rogaine @ Camp Fortune with Andrew C. and Alistair R.
Alistair had never orienteered before and is a bit faster than me for a typical 16 km long run on the roads. Andrew stronger than both of us by far in the terrain.
Struggled to keep up in the woods as I expected. I tried to keep in contact with the map compass as a result and in the rare occaision when we stopped mid leg was able to be pretty confident about where we were. Lot of climbing in one case scaling up a huge rock face.
Cold and wet out but felt OK temperature wise except in the toes (which are now painful) and the compass thumb. Pretty tired from the 3 hour mark in. Alistair and I both cramping up about the 3:30 mark...moving helped but still hurt.
We got 26 of the 35 controls (only one where we overshot the control for the wrong hill) and won the male masters division from our fearless leader pulling us along at a good clip. The medal didn't last too long after being shown to the family.
Glad to have had the opportunity to be part of the team.
Results and photos at
http://ottawaoc.ca/2013_Rogaine.shtml

Running around the hornet's nest before and during the races

OOC Training
4H Loop and Baseball Diamond Transitway Field

Stefan, Alex, Trevor, Jeff, Eric, Tomas, Amber, Marketa, Robbie, Tommie and Philipe myself (just coaching and set up)

w/u
run to 4H + 1 loop + get to field
w/o
- 2000 (2 – 4H loops…Eric sub 7:30, Trevor and Alex sub 8:00..not Amber)
[ Robbie, Tommie and Philipe start at back and mid race move ups…accelerate to person stay for 5-10s then move on Jeff second loop only at relaxed long run pace]
[Amber score-o control check]
- 5 race starts: (6 for XC racers)
Robbie, Tommie and Philipe xc style…surge to narrows then down to pace
Everyone else: o-style mass start – split to start control drop map- control 1 and back…map memory with decreasing study time each set
Rec. core exercises until everyone is back from starts
- Marketa, Robbie, Tommie and Philipe back home (w/d)
-2000 (2 – 4H loops…Eric sub 7:30, Trevor and Alex sub 8:00. [one lap]
Jeff- phase into more running - two score-o’s on controls then control pick up…exercises in between
w/d
- run back to parking lot

Great workout by all!

Tash's version of the Iris loop

Physio with Anne...she really needled the calf today..it was sore when I left but is now better....She also needled the right big toe...didn't feel the needle but I am experiencing a soothing effect