Training Log Archive: fkawam

Right Hamstring pulled again...this time much less so...after ~ 1 km...I decided to do alternating run-stretch for 4 km....still tight afterwards

Event: OOC Pinhey’s Point Sprint Races & Fun Family Day
 

Pinhey's Point Family Day and Sprint Event

I did the classic 3.8 km (27 controls) and sprint 2.

Fran did sprint 2 with Colleen and Andrew did the classic on his own.

Late to turn watch off.

walking around Cedarview solstice prep with Andrew...we found a neat skull

Sprint 2 - Splits

"New Age" Easy Long Run with li'l brother around Riverside Park...Did my old high school "3 mile" loop then some Vincent Massey stuff after visiting the birthday girl at the track.

Advanced Technique Training Coordinated by Jennie and Stefan
Sprint Intervals on Stefan's exercise on his new Ruisseau de la Brasserie map

Set 1 was a group of 4 o-intervals
Set 2 (map 2) a single 1.1 km course

Biked there and back...on the way back saw a lot of neat trails near Baie Squaw

Analysis
In general I should have worn the glasses and in some cases spent a bit at/or before the control sites planning the next leg.
Map 1
Set 1:
Slow at first two controls gaining confidence with the map, caught with a bunch of others on 4.. now I see with the magnifier that staying on the outside fence 'til the gap past the control would have been better.
Set 2
- paved area ? first control...saw it any way in the right spot, needed to read the compass better for the last control and the precise monument off the map better for the second last control...On a side note I was so absorbed in the particulars of the exercise that I ignored the global position of the tanks...on the ride home the aha moment and flashbacks to Darcy McGee clicked in ..Alexendre Tache...
Set 3
Went well to the 4th control (18) then rushed and ran without thinking...off the map to the north...luckily it didn't take me long to notice this turned around and cursed to myself over the last 3 controls...no issues there
Set 4
Took almost no rest and just went... slowed a bit at the fenced in area blocking off the island and the blotted out control ... paused at the finish before doing the last 3 controls.
Map 2
First to leave ...1,2,3 no issues...4 less than ideal route looked ahead saw the fence blocking 4 in the distance and could not see the tiny pass through side walk on the map...(glasses!)...same for the straight route for 7 but around the building was minor...

Fun exercise... great to be in this area...Thanks for the exercise and new map Stefan

World Orienteering Day Report
Biked to Mooney's Bay and set up the open course to encourage students to give orienteering a shot during the West Conference Track Meet and kept it available afterwards for the Ottawa Lions practices to try...
Afterwards the Wednesday practice group did a fox and the hound style workout into Vincent Massey

Well, the turnout during the day wasn't great...It was primarily the club members who worked at the tent during the day that did the course...The exceptions were a group of six grade nine girls who did the course and were keen. Philipe Turcanu did the course as well as did Gilles C who walked over from the Tupper Building during his lunch.

Jennie also has a group of ~160 intermediate students doing an outreach at St. Pat's

During the day the following did the course: Cathy, Bill, Gloria, Anita, Karen, Lorna, Richard, Mykyta, Jennie, Natasha and myself...Thanks to all of you for helping out on the day.

For the running training after wards...the following did the course ( some again) and then the training exercise...
Mykyta, Cathy, Natasha, Marketa, Rikkard, Mark, Tomas, Eric, Julia, Robbie, Dmitri, Kumiko...thanks to all of you for coming out..

Julia took down the course at about 7 PM and Mark brought all the equipment back to my driveway saving me a tremendous amount of hassle...Thank you both...

Finally I biked home...giving Natasha about 6 minutes head-start...but superior route choice won out and I beat the speedy tri-girl home!

Next year something different...a bunch of pocket orienteering outreach sessions like Jennie had would probably be the best attack....Oh well it was something to try and now we have a year to plan for the next one!

Hamstring again at the start...felt a twinge earlier in the day walking around Mooney's for WOD...things seemed to work out at about 4 km and with the stretching afterwards..