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Training Log Archive: AndrewM

In the 7 days ending Feb 11:

activity	#	time	miles		km		+m	load
Orienteering	7	4:02:35	15.64		25.17		267	288.8
Running	6	2:07:34	14.66	(8:42)	23.59	(5:24)	152	203.0
Stretching	1	20:00
Total	10	6:30:09	30.3		48.76		419	491.8
[1-5]	8	4:06:52

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Sunday Feb 11 #

Note

Ill probably update all this on Tuesday

9 AM

Running warm up/down 10:55 2.0 km (5:27 / km)
ahr:135 max:147 shoes: Hoka mach 5

One of the most scenic warm-ups I've done

Orienteering race (Sprint camp) 13:00 2.78 km (4:41 / km) +39m 4:23 / km
ahr:161 max:189 shoes: Icebug Acceleritas 8

Race 3 - Head to Head - 3rd +1:07 on Damian and 10s on Adam
Made a mess of the first bit and then it was hard to catch up with all the other elites being to far ahead to get much of an advantage out of. The map was a little funky and took a sec to get into, a warm-up map would have helped. Felt good in the second half but made a bad route choice to 15 and overran it slightly and then tripped in the blackberries going to 17. I tried to be really aggressive but even with my legs being covered in blood from the black berries I couldn't make up to much time.

Running warm up/down 2:45 0.55 km (5:01 / km)
ahr:152 max:169 shoes: Icebug Acceleritas 8

Jog to the bathroom and back to wash off the blood

Running warm up/down 10:42 2.0 km (5:21 / km) +10m 5:13 / km
ahr:148 max:166 shoes: Hoka mach 5

Jog from the parking garage because I was really cold plus some after dropping my stuff

Orienteering race 14:00 3.38 km (4:09 / km) +10m 4:05 / km
ahr:160 max:192 shoes: Hoka mach 5

Race 4 - UBC Setup - 2nd +26s on Damian
Probably my best race of the weekend. Mostly long route choice legs. Read ahead well and ran almost perfectly aside from a small hesitation at 10 looking at the long leg. I was hoping it would have been more technical but other than the route choice it was pretty straightforward forward so I could really keep up with Damians pace in all the running portions.

Running warm up/down 5:10 1.0 km (5:10 / km) +10m 4:55 / km
ahr:156 max:164 shoes: Hoka mach 5

12 PM

Running warm up/down 9:51 1.81 km (5:26 / km) +10m 5:17 / km
ahr:152 max:162 shoes: Hoka mach 5

Orienteering race 11:45 2.81 km (4:11 / km) +22m 4:02 / km
ahr:167 max:189 shoes: Hoka mach 5

Race 5 - UBC Chase - 3rd +59s on Damian +15s on Nate
Legs were not feeling it, my hammies were burning by #2. Another fairly easy course other than one building opening I missed at 12. Just barely managed to sprint hard at the end to pass Nate and tie for 2nd overall.

Overall the weekend went well and I was much faster than I anticipated given my recent training. Just need to work on pushing harder in races when no one is around and remembering to push hard to accelerate out of controls or on corners.

Running warm up/down 3:20 0.55 km (6:06 / km) +3m 5:57 / km
ahr:145 max:173 shoes: Hoka mach 5

Jericho - Elite Male - Splits

UBC Setup - Elite Male - Splits

UBC Chase - Elite Male - Splits

Saturday Feb 10 #

8 AM

Running warm up/down 12:13 2.15 km (5:40 / km) +10m 5:32 / km
ahr:141 max:160 shoes: Hoka mach 5

Orienteering race (Sprint camp) 13:57 3.35 km (4:10 / km) +14m 4:05 / km
ahr:172 max:197 shoes: Icebug Acceleritas 8

Race 1 - Lafarge Lake - 2nd +31s on Damian
A solid start and ran well. The goal was to make sure I planned ahead and I accomplished that well. Needed more speed for the longer running portions tho.

Running warm up/down 5:53 1.0 km (5:52 / km) +5m 5:44 / km
ahr:158 max:181 shoes: Hoka mach 5

Orienteering (Sprint camp) 12:27 2.26 km (5:31 / km) +17m 5:19 / km
ahr:149 max:171 shoes: Hoka mach 5

Relay training; cut a bunch of the boring stuff out.

12 PM

Orienteering (Sprint camp) 6:49 1.61 km (4:15 / km) +27m 3:55 / km
ahr:163 max:191 shoes: Hoka mach 5

Relay Leg 1
Ran these at a decent pace but not all out. Fun and everything went well.

Orienteering (Sprint camp) 6:28 1.44 km (4:29 / km) +18m 4:14 / km
ahr:174 max:188 shoes: Hoka mach 5

Relay Leg 3

2 PM

Running warm up/down 10:02 1.6 km (6:17 / km)
ahr:150 max:166 shoes: Hoka mach 5

Orienteering race (Sprint camp) 10:50 2.62 km (4:08 / km) +23m 3:58 / km
ahr:166 max:196 shoes: Icebug Acceleritas 8

Race 2 - Blue Mountain Farsta - 3rd Place +33s on Damian and +8s on Nate
Nav was solid. Tried to push hard but I was on my own after splitting up with Damian on the first loop. A decent hook on once control when I ran to a boulder-shaped cairn instead of the significantly smaller boulder.

Running warm up/down 5:00 0.82 km (6:06 / km)
ahr:172 max:182 shoes: Hoka mach 5

Orienteering (Sprint camp) 13:09 2.23 km (5:54 / km) +14m 5:43 / km
ahr:163 max:185 shoes: Hoka mach 5

Last training. Reading ahead/map memory
Solid but didn't read into the control circles enough on a few

Lafarge - Elite Male - Splits

Blue Mountain - Elite Male - Splits

Friday Feb 9 #

Event: GVOC Sprint Camp 2024

6 PM

Orienteering (Sprint camp) 20:10 2.72 km (7:25 / km) +84m 6:26 / km
ahr:150 max:177 shoes: Hoka mach 5

Route choice training with emma, alternating taking left and right routes. Solid start to the weekend. Pace is a little slow from waiting at the end of each.

C • Waiting 3