Training Log Archive: Runner99

Note

Running warm up/down 16:40 [2] 2.4 km (6:57 / km) +16m 6:43 / km

Forest Orienteering 1:36:21 [3] **** 12.86 km (7:30 / km) +477m 6:19 / km

Running a long I made at Moose Mountain. Did a pretty good job. Minimal mistakes, great through the blank areas. Had a bubble in my compass throwing me off a bit at the end so I had some bobbles. Happy with it, pushed up the hills really well I think. Can only speed up.



Good course and map. Did what I wanted to with it.

Note: For JWOC need to be 26min faster effectively for this distance. I think that because this forest was slow as hell, I have a decent chance of speeding it up. Climb is killer. I pray that one hill workout per a week will salvage my time. I was able to run up like 60% of every big steep hill, but need to try and get it to 100%, and be able to keep going fast after.

Running 40:15 [3] 6.17 km (6:31 / km) +177m 5:42 / km

Forest Orienteering 44:18 [3] *** 4.72 km (9:23 / km) +230m 7:33 / km

First mock middle distance, map missing vegetation but contours were very accurate. Climb was good. There was lots of green that slowed me down alot, but I guess the only think that will keep me at high speed running is track. Rained last night and logs were wet so I couldn't step on them and had to be careful on them. Also due to no north lines, couldn't take bearings, so all navigation was without compass.

Running warm up/down 13:00 [3] 2.0 km (6:30 / km) +56m 5:42 / km

Forest Orienteering race 50:30 [3] 5.22 km (9:40 / km) +299m 7:31 / km

:( Kinda slow terrain. Idk if I can bring it down to 25min. The forest needs to be super runnable.



1 and 2 were eaten by the quarry.

Running warm up/down 15:00 [3] 1.5 km (10:00 / km)

Sprint Orienteering 19:30 [4] 4.71 km (4:08 / km) +26m 4:02 / km

Sprint-O at uofc. First mock JWOC race ran with Dames and Michael Kondro. Really fun training. Pretty good course I I may say so. Might make a video later if I have time.

Got some lidar around Calgary and processed it! Need to get the rest...

Also just noticed I screwed up like 5 legs.

Note:
Winning optimal pace at JWOC 3:54min/km
My straight line pace 5:20min/km

I think that if the posted time and distance for the JWOC sprint is accurate, then I have a good chance of doing decent. If I need to bring it down to 3:54 for a race I might be able to get close to that. Its just that like every second matters so I don't think a top 20 result is in reach. But I'll be doing a bunch of track so I'll try my best.

Running hills 45:35 [3] 8.85 km (5:09 / km) +304m 4:24 / km

Running warm up/down 46:00 [3] 7.8 km (5:54 / km) +67m 5:39 / km

Running intervals 28:43 [4] 5.61 km (5:07 / km) +6m 5:05 / km

Note
(rest day)

Running warm up/down 24:41 [2] 5.77 km (4:17 / km) +42m 4:08 / km

Running intervals 19:47 [3] 2.6 km (7:37 / km)

Running warm up/down 10:30 [3] 1.8 km (5:50 / km) +15m 5:36 / km