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2021 Senior Development Team

Adam Woods

Year of Birth: 1994Club: GVOC
Hometown: Coquitlam, BCCurrently Living: Vancouver, BC
Occupation: Software DeveloperTraining Log
Twitter @a_runwoodsrun

How did you first get involved in orienteering? My parents saw it in the local community centre activity guide. I followed my Dad around the course and on some questionable “shortcuts”. Luckily I enjoyed the bushwhacking and decided orienteering was a fun sport!

If you had one tip for young orienteers what would it be? When talking about how a race went, remember to talk about the legs that went well and not just the legs that went poorly. It’s very easy to focus on mistakes but equally important to recognise your successes.

What would a typical week of training look like for you? Do intervals on Monday, a 12 km run Tuesday, and local club orienteering event on Wednesday. Take Thursday as a rest day, intervals on Friday, and use the weekend for fun workouts like XC skiing, running a day hike or doing a night O.

How do you normally prepare for an important race? Looking at old maps and planning courses on them is important. However, getting enough sleep in the weeks leading up to the competition is very important for me. (It’s easy to sabotage all the training you’ve done by failing to rest up before an important race).

What is your big life orienteering goal? Until a few years ago my goal was racing at the world university orienteering championships. Now that I’ve attended the world university orienteering championships twice, my goal is racing the world championships.


Emma Sherwood

Year of Birth: 1997Club: FWOC
Hometown: Calgary, ABCurrently Living: Hamilton, ON
Occupation: StudentTraining Log
Twitter @emmasherwood02Instagram @emma_sherwood_02

How did you first get involved in orienteering? When I was 11, Kitty Jones suggested to my mom that my brother and I might enjoy orienteering. My first time, I learned how to read contours at Nose Hill in Calgary. I thoroughly enjoyed it from day one.

If you had one tip for young orienteers what would it be? Look out for all the opportunities to go orienteering available, get out there and enjoy it!

What would a typical week of training look like for you? I’ll go on a few runs, normally including one with some speed work and one longer one. For some variety, I’ve also been road cycling lately. I also try for some orienteering if there is a map I can get to. Beyond this, I do strength workouts, stretching and yoga. I’m working on incorporating more map study into my training.

How do you normally prepare for an important race? In the weeks leading up to the race, I will study the old maps of the area and try to get in training in relevant terrain. Based on this, I make three goals to focus on during the race. The night before, ensuring I get enough sleep is a priority. On the day of the race, I try to keep things consistent: I eat my standard race breakfast (as near as I can to a bowl of muesli with water and two pieces of toast with jam) and do my normal physical and mental warmup.

What is your big life orienteering goal? I would like to be able to confidently represent Canada at WOC.


Graeme Farrand

Year of Birth: 2000Club: Dontgetlost
Hometown: Hamilton, ONCurrently Living: Waterloo, ON
Occupation: StudentTraining Log

How did you first get involved in orienteering? Start though my club’s (Don’t Get Lost) weekly running program for kids which introduced me to the concept of running with a map.

If you had one tip for young orienteers what would it be? Review your races/trainings after you finished, especially with others. I can be quite fun to compare with what other people did and see where you went wrong.

What would a typical week of training look like for you? A mix of milage and higher intensity runs through the work week then long run and hopefully an o-training on the weekend.

How do you normally prepare for an important race? Read/look through all the material about the race before hand and set out about 2-3 goals/phases I want to be thinking about while racing.

What is your big life orienteering goal? Compete at WOC.


Graeme Rennie

Year of Birth: 1991Club: GVOC
Hometown: North Vancouver, BCCurrently Living: Dublin, Ireland
Occupation: Software Engineer Training Log
Instagram @graemerenn

How did you first get involved in orienteering? With my parents.

If you had one tip for young orienteers what would it be? Don’t let the mistakes discourage you. Orienteering take time to learn, we all made our share of embarrassing mistakes.

What would a typical week of training look like for you? 1 or 2 Interval or tempo sessions, 1 orienteering training, 1 easy long run, 1 yoga session, 1 strength session, plus other rolling/stretching.

How do you normally prepare for an important race? Try and get trainings on relevant terrain.

What is your big life orienteering goal? Orienteer in as many countries as possible.


Michael Kondro

Year of Birth: 1993Club: FWOC
Hometown: Calgary, ONCurrently Living: Calgary, ON
Occupation: Environmental GeologistTraining Log
Instagram @Ride_and_run

How did you first get involved in orienteering? I was introduced to orienteering during my final years in university.

If you had one tip for young orienteers what would it be? If you take the time, reading your map gets easier, and you will get better.

What would a typical week of training look like for you? 2 interval workouts, one long run, one tempo run, and several recovery and off day runs along with weights and core exercises.

How do you normally prepare for an important race? Pick out a good playlist and visualize the good route choices I will be making.

What is your big life orienteering goal? Compete at WOC


Pia Blake

Year of Birth: 1996Club: YOA, Lunds OK
Hometown: Whitehorse, YTCurrently Living: Lund, Sweden
Occupation: Student

How did you first get involved in orienteering? I was first introduced to orienteering by my parents and would often take my stuffed animals for strolls in the woods, having fun exploring with the help of my trusted friends!

How do you normally prepare for an important race? I like to make sure I have a training schedule that gets my to the race in as good running condition as possible, examine and discuss the old maps of the area, and if there is a time zone change involved, get there with as much time as possible beforehand.

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