Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: salal

In the 31 days ending May 31, 2013:

activity	#	time	miles	km	+m
Running	17	13:06:15	10.0	16.1	200
Orienteering	13	12:50:42
Biking	2	1:16:00
Stretching/exercises	5	1:15:00
Intervals	4	1:12:34	5.47	8.8
Stairs	1	11:00
Total	28	29:51:31	15.47	24.9	200

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Friday May 31, 2013 #

Stretching/exercises 20:00 [1]

Lunchtime yoga

Running 1:02:00 [3]

Running with Catherine to/from the stairs, talking way too much about all the boring aspects of my study

Stairs 11:00 [4]

Four times up / down the stairs
2:45
3:31 down
2:44
3:43 down
2:44
4:07 down
2:38

Running 10:00 [2]

Wednesday May 29, 2013 #

Orienteering 26:00 [4]

WET at iona

Running 20:00 [2]

Going back to look at some egg shells, and then picking up some controls

Tuesday May 28, 2013 #

Running 23:00 [3]

Warm up

Running 17:49 [4] 4.8 km (3:43 / km)

6 times 800m with Rory ahead and Catherine just behind. Then a random Chinese guy joined us after the first 2, so then he was with me for the middle 2, and then further ahead with Rory for the last 2.
3:02
2:00 rest
2:58
2:06 rest
2:56
2:07 rest
2:56
2:04 rest
2:59
2:02 rest
2:58

Running 25:00 [2]

Running 2:42 [5] 0.8 km (3:22 / km)

After a bit of rest we made 3 teams of 2 where each would run 2 * 400's. I was with Gilles, Catherine with Julien, and Rory with Steven/stephen (no idea how to spell his name). Got beaten by S in the last 100m, but it was close which was what we hoped.
Not really sure of my times, guessing low 80s...

Monday May 27, 2013 #

Running 46:00 [3]

Club run around false creek with Catherine

Sunday May 26, 2013 #

Orienteering 1:08:00 [2]

Putting out flagging tape for control picking course at mcartney

Orienteering 39:00 [3]

Running some of the controls in a different order, as prescribed by thomas

Saturday May 25, 2013 #

Running 1:17:00 [3]

Run in PS park with Thomas

Friday May 24, 2013 #

Stretching/exercises 20:00 [1]

Lunchtime yoga

Thursday May 23, 2013 #

7 PM

Running 20:00 [3]

Warm up

Running 19:26 [4] 5.0 km (3:53 / km)

Not so great intervals, really hungry before (should have eaten more at lunch or had an afternoon snack) and legs a bit heavy. Managed to do them anyway, and slowly get faster throughout:
4:01 - 1000m
2:27 rest (jog across to find meet the boys)
3:59 - 1000m
2:16 rest
3:53 - 1000m
2:23 rest
3:48 - 1000m
2:08 rest (jumped in with the boys as they came around)
3:45

Running 20:00 [2]

Rests and warm down. Then did some stretching, since my right side / hip was acting up after the massage to release things the day before.

Running 1:18 [5]

The boys wanted to do 2 by 200m after they were don their tempo... definitely not feeling fast in the legs.

Wednesday May 22, 2013 #

Orienteering 28:50 [4]

Fun WET at false creek. Thomas made us mass start with 3 guys, and me and Catherine. So I was with Catherine at the beginning, then searched for a control and fell behind, also made 2 not so good route choices loosing a few seconds. Then couldn't make much inroads into the space between us as we were running exactly the same speed. But near the end I went left and she went right around the lake and then I got ahead (but only just).

Tuesday May 21, 2013 #

Running 59:00 [3]

Run with Catherine in PS park

Monday May 20, 2013 #

Orienteering 25:00 [3]

Putting out controls for bearings exercise

C • thank you! 3

Orienteering 30:00 [3]

Running around on corridor after Adam

Orienteering 20:00 [2]

Dragging my butt around to pick up some controls... barely moving at any speed, legs dead (not only due to running, but also just being on my feet all day for the weekend).

Sunday May 19, 2013 #

Orienteering 1:17:22 [4]

Long distance event at Mcqueen lake. Mostly good, enjoyed myself, but made a parallel error on control 10 and lost 3-4 mins (did not recover very quickly).

Orienteering 30:00 [2]

Bit of running while leading relocation exercise. Then picking up controls with Sergio...

Saturday May 18, 2013 #

Orienteering 30:00 [3]

Putting out controls for contours only

Orienteering 10:00 [2]

Mostly walking to coach, but some running during control picking exercise

Orienteering 30:00 [2]

Running around with the teenager group on the contour only exercise

Thursday May 16, 2013 #

Running 23:00 [2]

Warm up, feeling sluggish

Running 30:00 [4] 5.5 km (5:27 / km) +200m 4:37 / km

Hilly tempo-ish run (did not bring gps, measured it on google maps and rounded up... not sure how much climb)
10:56 (up the first hill, down the small trail and along admiralty)
12:03 (up from the ravine, across by the entrance on 4th, down through the clearing)
7:25 (up the last hill and all the way out to the light post on 4th)

Running 10:00 [3]

Warm down home

Wednesday May 15, 2013 #

Orienteering 34:45 [4]

Fun WET at deep cove

Tuesday May 14, 2013 #

Stretching/exercises 20:00 [1]

Lunchtime yoga, mostly easier stretching

7 PM

Running 32:00 [3]

Warm up, warm down (+ silly walks)

Intervals 18:23 [5] 4.8 km (3:50 / km)

2:15 - 600m
2:01 rest
3:50 - 1000m
2:16 rest
2:15 - 600m
2:31 rest
3:51 - 1000m
2:08 rest
2:15 - 600m
2:15 rest
3:57 - 1000m (started out a bit slower with Catherine, to make sure I actually got it done... stomach got a bit acidic after the first few)
Pretty strong wind...

Running 10:00 [2]

rests

Sunday May 12, 2013 #

Running 15:00 [2]

Warm up / down

Orienteering 1:32:07 [4]

Started out ok, but had quite a few stutters... generally map read too much when I should have been simplifying and running harder.
4 - exited 3 at a bad angle
5 - went through the crappy green near 4... should have just gone around.
6 - hook into the control
7 - exited 6 at a bad angle and climbed waaaay too much over the hill when I meant to go around to the left. Lost 30s-1min.
9 - took water after punching at 8, then got confused and thought I was navigating to 10 since I had been looking at the long leg... realized pretty quickly.
11 - my compass and I had an argument / I was not paying enough attention to my compass. Lost ~1min.
15 - unconfident, checked other nearby control number even though I should have known it was not mine. Lost 20s.
17 - bad angle out of 16.

Long Red X - Splits

Saturday May 11, 2013 #

Running 30:00 [3]

Almost late for the start, since a long wait between buses... ran up the hill for what seemed like forever, and started 4 mins after I got there.
Warm back down the hill after with Pam.

Orienteering 40:22 [4]

Really nice terrain, enjoyed myself very much in this race. Used the marshes, hilltops, and lines of cliffs a lot. Often had some trouble in the circle...
Main problem was #7, where I appear to have lost time to my route choice (should have just gone straight and not tried to use the trail) as well as to a significant bobble in the circle (going to the similar feature right next to it) - lost about 30s.

Middle Red X - Splits

Friday May 10, 2013 #

Event: 2013 U.S. Individual Championships/Team Trials

Running 20:00 [2]

Warm up + short warm down

Orienteering 17:16 [4]

Some good legs, some bad... generally not feeling like I could get any speed.
Main problems:
2 - should have just gone around on the trail (lost 10-20s)
11- screwed up and went down the trail under the powerline instead of the other trail (lost 30-40s).

Sprint Red - Splits

Wednesday May 8, 2013 #

Biking 30:00 [2]

Biking to / from school / WET (and home after dinner)

Orienteering 34:00 [4]

Fun WET at Jericho, enjoyed the memory-o. Hilary had set everything up very smartly.

Tuesday May 7, 2013 #

Stretching/exercises 5:00 [1]

Little bit of stretching by myself, since no one came to yoga at lunch today.

Running 40:00 [3]

Warm up, rests, warm down, and silly walks

Intervals 15:11 [5] 4.0 km (3:48 / km)

First attempt at track intervals since before the pneumonia... felt rather lacking in form for running on the track.
5 times 800m with Thomas (or should I say far behind Thomas), slow 1st one, 2nd and 4th ones there was a guy just ahead about my pace which helped.
3:09
1:51 rest
3:00
2:02 rest
3:01
1:48 rest
2:59
2:12 rest
3:02