Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Feb 17, 2008:

activity

time

miles

Orienteering

3:47:42

29.38

(7:45)

47.28

(4:49)

190c

Running

3:43:33

29.08

(7:41)

46.8

(4:47)

Trail running

2:59:45

14.79

(12:09)

23.8

(7:33)

200

Drills and strides

25:00

1.37

(18:17)

2.2

(11:22)

Intervals

23:18

5.19

(4:29)

8.35

(2:47)

Strength

10:00

Total

11:29:18

79.8

128.43

200

190c

2:27

0:00

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Sunday Feb 17, 2008 #

Orienteering race 15:33 [4] *** 3.6 km (4:19 / km)
14c shoes: Mizuno Wace Ascend

Race #3 @ Deep Cove. The setup-sprint in the morning. Did a OK race, had some problems running since pain in my hip after yesterdays fall. Also took a bad route to the second control when I went by the stairs.

Trail running warm up/down 50:00 [3] 8.0 km (6:15 / km)
shoes: Mizuno Wace Ascend

Warm up cool down for the races. Picked up some controls after the chase-start.

Orienteering race 21:52 [4] *** 4.6 km (4:45 / km)
19c shoes: Mizuno Wace Ascend

Race #4 @Deep Cove. Chase start after the results on the setup-sprint. Went out 38s ahead of Brent. Had some problems in the beginning but no one caught up to me. Second half was really good and I had a victory with about 3min overall.

Orienteering 20:11 [3] *** 4.4 km (4:35 / km)
13c

Last training of the camp at Ambleside park. Left the brain at the start so the orienteering was quite bad, but it was a very nice scenic run in the lovely weather.

Note

Results from the weekend can be found on GVOC's site. Also check the routes on Routegadget.
Pictures:

Vancouver Sprint Camp

Saturday Feb 16, 2008 #

Orienteering race 9:55 [4] *** 1.6 km (6:12 / km)
15c shoes: Jalas Jukola

First training today, mass-start at Whytecliff Park. Did a big mistake on one control, but managed to be first anyway.

Trail running warm up/down 1:10:40 [3] 8.6 km (8:13 / km)
shoes: Mizuno Wace Ascend

Warm up for the trainings and cool down and picking up controls

Orienteering 19:32 [3] *** 2.1 km (9:18 / km)
8c shoes: Jalas Jukola

Partner-O with Thomas at Cypress falls. Nice course and terrain. I had only the odd number controls on my map, Thomas had only the even, nice exercise.

Orienteering 23:35 [4] *** 4.4 km (5:22 / km)
40c shoes: Mizuno Wace Ascend

O-intervals at Capilano college forked loops together with Thomas, 5-3 in interval wins for me.

Orienteering 13:25 [3] *** 3.0 km (4:28 / km)
18c shoes: Mizuno Wace Ascend

Dog-bones at Capilano College, took it a little easier.

Orienteering race 10:19 [5] *** 2.7 km (3:49 / km)
13c shoes: Mizuno Wace Ascend

Race #2 @ Cates Park. Nice area but pretty straightforward course. The biggest mistake I did were trying to stop suddenly on the bridge at control 7, which gave a nasty fall and a bruised hip.

Friday Feb 15, 2008 #

Event: Vancouver Sprint Training Camp

Orienteering warm up/down 54:01 [3] *** 11.0 km (4:55 / km)
15c shoes: Asics Cumulus

Vancouver Sprint Camp. Warm up on the course at UBC, picked up the controls for the UBC course and some at Acadia as cool down

Orienteering race 11:59 [5] **** 3.33 km (3:36 / km)
shoes: Asics Cumulus

Vancouver Sprint Camp Race #1 @ Acadia. Nice intensive course in the Acadia residences area. Did a OK race, bad route choice to the second control. Won by 1:39 ahead of Magnus. Course and routes at RouteGadget

Thursday Feb 14, 2008 #

Running warm up/down 54:05 [3] 9.6 km (5:38 / km)
shoes: Asics Speester

Warm up and cool down in Minouri park. The backside of my legs were still very sore since Sunday during the warm up. Also some jog between the intervals.

Intervals 9:18 [4] 3.6 km (2:35 / km)
shoes: Asics Turbo Ghost II

Intervals with the track team. 12*300m with 1min rest. Thought it wouldn't be possible to run so fast today, but once we started the legs worked pretty OK. Average 46.5s on the intervals.

Drills and strides 10:00 [2] 0.7 km (14:17 / km)
shoes: Asics Speester

2 sets of strength

Wednesday Feb 13, 2008 #

Running warm up/down 15:30 [3] 3.5 km (4:26 / km)
shoes: Asics Cumulus

Warm up and down through False Creek

Orienteering 27:20 [4] *** 6.55 km (4:10 / km)
35c shoes: Asics Cumulus

Orienteering at False Creek. First run on my new map which is almost finished. Noticed I have to do some small changes during the run today, but for the most time the map was ok.

Running 1:11:42 [3] 15.3 km (4:41 / km)
shoes: Asics Cumulus

Run from home together with Thomas on golf course, trails and street.

Strength 10:00 [1]

Some core exercises after the run.

Tuesday Feb 12, 2008 #

Running 44:08 [3] 10.4 km (4:15 / km)
shoes: Mizuno Wave Rider

Easy run from home. Still very tired and stiff legs.

Running warm up/down 38:08 [2] 8.0 km (4:46 / km)
shoes: Asics Speester

Warm-up and cool down in Minouri park

Intervals 14:00 [4] 4.75 km (2:57 / km)
shoes: Asics Speester

Intervals with the track team. 6*800m on the program today. The first two on the wet grass field. We then step up on the track, felt after four that I started to loose some pace so I put on my spikes. It worked and I could keep my speed up, but my legs were still to sore from Sunday to push hard enough to keep up with the others 2:08 on the last one.
2:26 (grass ~770m)
2:22 (grass)
2:21 (track)
2:19
2:17
2:15

Drills and strides 15:00 [2] 1.5 km (10:00 / km)
shoes: Asics Speester

2 sets of strength and 4 strides

Monday Feb 11, 2008 #

Trail running 59:05 [2] 7.2 km (8:12 / km) +200m 7:12 / km
shoes: Mizuno Wace Ascend

Slow running on trails at cypress falls first about 42min. The legs felt really crappy today and after 20min it felt like I had no energy left. Finished with some adventure running on whyte island outside of whytecliff park.

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