Training Log Archive: mboIn the 7 days ending Feb 14, 2011:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | |||||||
Sunday Feb 13, 2011 #
10 AM
orienteering competition race (UBC set-up) 18:10 *** 3.21 km (5:40 / km) +33m 5:23 / km
ahr:156 max:172 shoes: Brooks
The set-up race for the Chase. Around the UBC campus. Mostly fast running. A few poor route choices:
- to #2, I ran between the building and the pond on rocks (20 sec)
- to # 8, I ran down stairs and back up (20 sec)
- to #9, I came back out the same way and tried to take a short cut up a bank - which was covered in brambles.. I had the same split as Nesta on that leg (at least 30 sec)
- to # 11, forgot about the trail to the SW of the buildings - definitely would have been shorter and faster (20 sec)
However, did have some good route choices and splits (3-4; 5-6)
So didn't make the top 25 (Andrea was the only female in the top 25) but was 30th and 3rd female. 1:15 behind Andrea
- to #2, I ran between the building and the pond on rocks (20 sec)
- to # 8, I ran down stairs and back up (20 sec)
- to #9, I came back out the same way and tried to take a short cut up a bank - which was covered in brambles.. I had the same split as Nesta on that leg (at least 30 sec)
- to # 11, forgot about the trail to the SW of the buildings - definitely would have been shorter and faster (20 sec)
However, did have some good route choices and splits (3-4; 5-6)
So didn't make the top 25 (Andrea was the only female in the top 25) but was 30th and 3rd female. 1:15 behind Andrea
12 PM
orienteering competition race (the Chase: Jericho Beach) 18:41 *** 3.26 km (5:44 / km) +1m 5:44 / km
ahr:160 max:173 shoes: Ice Bugs
In the mass start of 41 people! The first loop was common but everyone spread out surprisingly quickly. Then 3 butterfly loops around a common control. The rain had stopped but there was a LOT of mud, especially in the 'short-cut' trails back to the common control. Thick brambles on either side - into which I unfortunately sent Alex when we almost collided... The 'chase proper' started after most of us were back and it was pretty exciting. Lots of people covered in mud.
3 PM
orienteering training (Acadia "Flow") 27:28 *** 4.34 km (6:20 / km) +13m 6:14 / km
ahr:149 max:165 shoes: Brooks
An interesting training in an area of UBC housing - lots of buildings not on a grid, with arch ways through, and grassy areas. The emphasis was on 'flow', trying to maintain a reasonable speed. No rain!
Then back to the airport via the sky train, for burgers and beer, and back to snowy/icy Calgary.
The Sprint Camp is so much fun!!! If somewhat exhausting - 10 events in 2 1/2 days.
Then back to the airport via the sky train, for burgers and beer, and back to snowy/icy Calgary.
The Sprint Camp is so much fun!!! If somewhat exhausting - 10 events in 2 1/2 days.
Saturday Feb 12, 2011 #
10 AM
orienteering competition race ('public' WRE) 19:20 *** 2.34 km (8:15 / km) +34m 7:41 / km
ahr:151 max:178 shoes: Ice Bugs
the 'Public' race at the WRE. An area of intricate trails and mountain bike jumps etc in fairly dense forest. Often difficult to see the trails on the map, when running, especially when in the darker woods (grey sky didn't help either, but at least it was dry...). And the 1:4000 scale did result in a lot of people over running controls. No major errors but not as fast as I had hoped. Very few people were running at 'sprint race pace'.
The link to all the maps and results: http://www.orienteeringbc.ca/sprint/Maps.php
The link to all the maps and results: http://www.orienteeringbc.ca/sprint/Maps.php
11 AM
orienteering training (Centennial park - route c) 36:52 *** 5.2 km (7:05 / km) +121m 6:21 / km
ahr:145 max:166 shoes: Brooks
A 1 km jog to this park which was around a couple of ravines. The focus was route choice. One long leg gave rise to a lot of discussion. I took the easier way to the south and along streets then up a long hill, but probably the faster route was to go straighter - 2 climbs but broken up. The rain started during the run, and I had forgotten my map bag. Luckily it more or less held together.
Another 1km jog back.
Another 1km jog back.
orienteering training (O-tervals) 9:51 1.3 km (7:33 / km) +24m 6:55 / km
ahr:151 max:162 shoes: Ice Bugs
I think I am jinxed by O-tervals. Last year I ran into a tree and got a goose egg on my forehead. This year, I smashed my right tibial crest into a fallen log (while attempting to nimbly jump over it...). It really hurt so after meeting up with my team, I quit. Still raining.
Then we all went to a wonderful coffee shop for lattes :-))
Then we all went to a wonderful coffee shop for lattes :-))
3 PM
orienteering training (WRE women) 23:47 *** 2.47 km (9:38 / km) +42m 8:52 / km
ahr:141 max:168 shoes: Ice Bugs
Ran the WRE women's course. Self timed, and only pin flags which were actually fairly easy to see. Not the same intensity as in a race and took a couple of different route choices. #6-7 was the same leg as in my race. In the morning, I had opted for the simpler route on the main trail to the west, but in the afternoon, I tried the more direct route on more complicated trails. The afternoon was 21s slower. I think simpler is better for me! (KISS...?)
Still raining.
Still raining.
5 PM
orienteering competition race (farsta) 21:33 *** 3.33 km (6:29 / km) +1m 6:28 / km
ahr:153 max:162 shoes: Ice Bugs
A one person relay with 3 legs. Christin and I were debating whether or not to run, but when Karen and Angela showed up and were setting off, we joined them - and were glad we had! So there was a late start for about 8 of us. Various first legs, back to the start, flip over your map and run the course on the back. Then back to the start and pick up the map for the 3rd leg. Although the rain stopped while we were running, the ground was VERY muddy, and some areas definitely the worse for wear after a bunch of orienteers had run through. I guess as this is rain forest, it should recover?
Lots of fun, even though most people had finished before we started - including 'Superman' who did a spectacular slide on his belly into the finish.
After supper, Charlotte repeated a very informative talk on the role of the COF, and then we were treated to Patrick's video of his races - especially the 2 minute error on the Athletes' Village Sprint (see the link on other threads)
Lots of fun, even though most people had finished before we started - including 'Superman' who did a spectacular slide on his belly into the finish.
After supper, Charlotte repeated a very informative talk on the role of the COF, and then we were treated to Patrick's video of his races - especially the 2 minute error on the Athletes' Village Sprint (see the link on other threads)
Friday Feb 11, 2011 #
Event: Vancouver Sprint Camp
3 PM
orienteering training warm up/down (False Creek) 30:42 ** 4.78 km (6:25 / km) +29m 6:14 / km
ahr:150 max:175 shoes: Brooks
includes 1.5km to get to the start. Interesting area, if small. It seemed that a local gardener didn't like us being there, as the pin flags kept disappearing! But saw pansies and snowdrops!! And green grass! Quite a novelty for those of us from snowier climes.
orienteering competition race (micro-O) 16:29 ** 2.48 km (6:38 / km) +8m 6:32 / km
ahr:164 max:176 shoes: Brooks
A really fun course around the Athletes Village in Vancouver. 7 of the controls had no code, and there were at least 2 controls in the vicinity, so you had to read the control description to chose the correct one. A penalty of 15 sec for every wrong control. Some were tricky, with impassable walls, but I managed around with only minor errors.
Andrea: 15:05
Angela F: 16:20
The link to Patrick's head cam of the event including his 2 min error: http://www.attackpoint.org/sessiondata.jsp?session...
Andrea: 15:05
Angela F: 16:20
The link to Patrick's head cam of the event including his 2 min error: http://www.attackpoint.org/sessiondata.jsp?session...
Thursday Feb 10, 2011 #
Note
was at the AOA casino last night getting home around 3am, so taking it easy...
Tuesday Feb 8, 2011 #
9 AM
aerobics/strength class 1:10:00 [1]
slept:7.0
used the big balls at the end for more 'dead bug' type exercises, and hamstring strength.