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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: salal

In the 28 days ending Feb 28, 2013:

activity # timemileskm+m
  Running17 11:38:04 5.72 9.2
  Orienteering10 10:30:59
  Stretching/exercises7 2:15:00
  Terrain running1 2:00:00
  Total23 26:24:03 5.72 9.2

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Thursday Feb 28, 2013 #

7 PM

Running 30:00 [3]

Warm up

Running 25:04 [4] 5.6 km (4:29 / km)

4 times loop in forest, in the dark, pissing rain, hard to see...
Running with Catherine, with Gilles, Kristian, and Ian ahead of us.
6:28 (Catherine tweaked her ankle and we stopped for a few seconds)

Running 5:00 [2]

Running 25:00 [3]

warm down

Tuesday Feb 26, 2013 #

Stretching/exercises 20:00 [1]

Lunchtime yoga

Monday Feb 25, 2013 #

Running 30:00 [3]

Run with Alec in the dark in PS park, picked it up for the last part

Sunday Feb 24, 2013 #

Orienteering 42:00 [2]

Putting out flagging tape at Capilano river, trying to stay ahead of everyone

Orienteering 12:00 [3]

Butterflys - hands freezing...

Orienteering 19:00 [3]

After lunch went back to Cypress falls. Ran the course to check the flagging tape was still out (and that I had remembered the locations right, after not finding the map file).

Orienteering 14:36 [4]

Running the course fast from memory... no map, focusing on running better through the woods. Adam caught up and pushed me near the end taking slightly different routes.

Saturday Feb 23, 2013 #

Terrain running 2:00:00 [2]

Terrain run in the hills behind smokebluffs, with a few sections on small trails and only a very small amount of time on bigger trails. With Thomas and Ian, found lots of areas that are quite nice, some steep areas (and a bit slippy since wet).

Friday Feb 22, 2013 #

Stretching/exercises 30:00 [1]

Little bit of yoga, and some intense core

Running 28:00 [3]

Run with Kristian, after pissing with rain this morning it was nice out... only problem was the rather spicy curry I had at lunch was not really settled.

Wednesday Feb 20, 2013 #

Orienteering 25:30 [4]

Really great course by Nate at PNE. He had some close controls, and some longer easier legs and we were supposed to try to read ahead on the longer legs. Worked really well, I think the main thing you can read ahead on is direction / route, but you still have to look at the detail when you are closer to the control. Also, it was 3 loops, so fun to see more people.

Tuesday Feb 19, 2013 #

Running 45:00 [3]

Warm up / down

Running 14:00 [4] 3.6 km (3:53 / km)

Back to the track, cold and not pushing too hard the first time out there for awhile. Catherine has a cold, so was taking it easy a bit behind me.
2:15 - 600m
2:14 rest
4:49 - 1200m
2:43 rest
2:18 - 600m
2:31 rest
4:38 - 1200m

Monday Feb 18, 2013 #

Running 1:15:00 [3]

Run with Kristian, down to wreck beach and then left along the bottom by the river. Looks like they are developing the trail, and it was pretty good for awhile, but after the set of stairs that goes up to the botanical gardens area (how long has that been there?) the trail got less good... pretty nice for awhile, then prickly and more of a bushwack, so turned directly up the hill... but then hit a better trail that we must have missed the start of a came out at the lookout. Back towards ubc on the trails (after going down the trail to where our old fort was).

Sunday Feb 17, 2013 #

Orienteering 29:00 [3]

Memory-o at the Bresman's, tried to do too large chunks (the locations were very precise and I sometimes only remembered approximately) and had to come back after not being able to find some then go back out. Fun!

Running 15:00 [3]

Run to / from car

Orienteering 1:30:00 [3]

Orienteering at Lord hill with Adam and Thomas, discussing what information was pertinent when.

Saturday Feb 16, 2013 #

Running 10:00 [2]

Short warm up, and some running to get back out to the more interesting terrain after

Orienteering 48:16 [4]

Race at Lincoln tree farm, bit prickly in places but some good runability.

Orienteering 40:00 [3]

Went back out and re-ran or ran in a different order/direction some of the legs/controls with Adam

Friday Feb 15, 2013 #

Stretching/exercises 20:00 [1]

Lunchtime yoga, actually more like 15 minutes of yoga and 10 minutes of core after

Thursday Feb 14, 2013 #

Running 1:18:00 [3]

Decent paced run with Kristian in PS park (bit slower when we hit Admiralty near the end), picked it up for a few blocks at the end since we wanted to get back.

Tuesday Feb 12, 2013 #

Stretching/exercises 20:00 [1]

Leading lunchtime yoga, lots of core today... including crab with arm/leg off the ground

Running 28:00 [3]

Longer warm up, and shortish warm down

Orienteering 36:00 [4]

Alternating controls with Graeme for a course with ~60 controls around QE park. Pretty difficult in places at night (and some slippery bits), maybe we should have been less picky about what tree we were on to keep up the pace... but good training nonetheless.

Monday Feb 11, 2013 #

Running 35:00 [3]

Small warm up, plus warm down after picking up controls with the boys

Orienteering 27:00 [3]

Parralel error, and another bobble in the middle... going to have to sit down an analyze this one.

Sunday Feb 10, 2013 #

Running 20:00 [2]

Various warm ups / downs

Orienteering 17:45 [4]

Felt the tired legs when I went uphill, sprinting on this map is excellent and because of the extra speed it does not feel like I really know it. A bit of time lost on a few, maybe 15s.

Orienteering 17:10 [4]


Orienteering 20:00 [3]

Putting out pin flags for the last training

Saturday Feb 9, 2013 #

Running 5:00 [2]

Warm up

Orienteering 15:27 [4]

Race at Lonsdale Quay, really fun... did get tricked by the levels at the end, but luckily not too much damage.

Orienteering 25:00 [3]

Partner exercise at Cap college with Catherine

Orienteering 18:22 [4]

Race at Greenwood park, made some little mistakes (a few mediocre route decisions + hesitations). Catherine and I have very similar splits (and she definitely kicked my ass on a few), till her mistake.

Orienteering 15:00 [5]

O-tervals with Graeme and Trevor (and Brent watching) mostly map C

Running 10:00 [2]

Orienteering 17:32 [4]

Mass start at William Griffin, wearing a hideous o-suit. Bobbled the first control, but other than that pretty decent.

Friday Feb 8, 2013 #

Orienteering 12:00 [3]

Warm up on Olympic village

Running 15:00 [3]

Warm up / down over the bridge

Orienteering 17:27 [4]

Fun race downtown around BC place, glad I found a route to 7 at first I could not see one ;)

Stretching/exercises 10:00 [1]

Some core / exercises stuff at the Olympic oval

Wednesday Feb 6, 2013 #


Throat hurts... glands in neck more swollen

Tuesday Feb 5, 2013 #

Stretching/exercises 20:00 [1]

Have been feeling like I am getting something (glands in neck swollen), so took it easy yesterday. Lead yoga at lunch as usual, trying to make it hard so I was actually slightly sweaty.
7 PM

Running 25:00 [3]

Warm up over QE

Running 16:00 [5]

Six times the outer loop (minus the forest, which is the direction the boys went) with Catherine (and Gilles' sister and bf).
1:11 rest
1:07 rest
1:22 rest
1:25 rest
1:27 rest

Running 19:00 [2]

Rests and warm down

Sunday Feb 3, 2013 #

Orienteering 17:26 [3]

Orienteering training in Princess park. Started out a bit wussy, since I was trying not to get my feet wet but eventually gave up on the second river crossing. Got a bit better flow by the second half, but still not super fast.

Orienteering 16:19 [4]

2nd training down near the north Vancouver MEC. Fun course, sometimes on the simpler side but since going fast I still made a little mistake in the middle. We mass started and Nate and Kristian got ahead, but Ian dropped off at one point. We ran near each other for a bit, and then I got ahead and tried to stay ahead.

Orienteering 23:00 [2]

Putting out flagging tape at SFU

Running 5:00 [2]

Running around watching the boys

Orienteering 15:09 [4]

Fun training at PNE, felt like I started to get proper flow and good running speed. One small error approaching a control from a bad direction after running past the right gap, and another hesitation where the vegetation was different than mapped. Other than that pretty good...

Saturday Feb 2, 2013 #

Running 1:10:00 [3]

Run on the trails above M+A's house, found lots of open areas with a decent amount of details (including a few random rocks) that makes me wish even more we would map this hillside despite its steepness. Also took several cuts in the open areas, hitting random bike trails and following them for a bit. Also found several tiny trails, including one that seemed to lead to a dilapidated camp of some sort...

Friday Feb 1, 2013 #

Stretching/exercises 15:00 [1]

Some slow stretchy yoga and 10 minutes of intense core moving from one exercise to the next every minute. Also, 2 minutes of wall sit.

Running 1:10:00 [2]

Run with Kristian. Down along wreck beach (and a scramble up to the sand cliffs on a random trail), then along Admiralty and back up to Acadia (so much construction :(.

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