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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ari-o

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Orienteering1 3:55:33 14.0(16:49) 22.53(10:27) 604
  Run5 2:09:59 14.9(8:43) 23.98(5:25) 328
  November Project1 3:00
  Total5 6:08:32 28.9 46.51 932

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Sunday Sep 25, 2016 #

11 AM

Run warm up/down 14:15 [1] 1.6 mi (8:54 / mi) +10m 8:44 / mi

Run over to Allston for my first 5k ever.

Saw a guy running up the onramp towards the toll plaza on to the westbound Turnpike. Uh …

Run race 18:17 [4] 3.1 mi (5:54 / mi) +47m 5:38 / mi

So, the 5k. Weather eerily reminiscent of last spring's marathon debacle: cool, dry, breezy, and very sunny. I did some strides before and lined up in the 5th or 6th row and realized I'd probably want to move up. Tied shoes, gun went off, and I burned some matches getting a better position.

I felt good for the first uphill mile and worked my way in to maybe 7th place, running a 5:47 split even uphill and into the wind. My legs were not exactly fresh after yesterday's "fun" though, and didn't respond to more power. I didn't have the ability to put the hammer down and got passed by a pack and didn't keep up with them. Sub 6 all the way, but I should have dramatically neg-split the last downhill (downhill, with the wind) but didn't. A bit of a kick down Brighton Ave but not nearly enough to break 18.

Well, there's always next time. Without 4 hours of orienteering the day before. Even still, that's a vdot of 55 exclusive of the climb, which would predict a 2:55 marathon. Throw in the attackpoint-calculated climb metric, it would be 2:48. So, okay.

Run 14:30 [1] 1.4 mi (10:21 / mi)

Run home, with food and beer. Not fast.

Saturday Sep 24, 2016 #

11 AM

Run warm up/down 8:22 [1] 0.6 mi (13:56 / mi) +15m 12:56 / mi

Jog to the start after a drive up with Carol. This went well …

Orienteering 3:55:33 [1] ***** 14.0 mi (16:49 / mi) +604m 14:50 / mi

Orienteering did not go well today. Other than the Billygoat (mostly following) and two park-o races, I haven't orienteered since last year. It showed. I immediately flubbed #1, circling by the wrong control twice before stumbling in to the right one. 2 went better: made a plan and stuck to it, and I thought about doing the same thing for 3, then didn't, wound up losing and regaining contact far from where I should have been and bumbling to the control. 4 I overran to a trail, got caught, then turned the wrong way having been pulled by the terrain (compass skills not on display today).

5 I took what would have been a good route if not for the trail being overgrown and me having to duck under dozens of bushes. 6 was okay. 7 I went around the hill and found the control okay. 8 went pretty well. I was sort of remembering how to orienteer.

Then 9. I had a good plan: cross the first trail, right on the second, if I knew where I was, attack, otherwise follow trails to attack. I didn't know where I was, and proceeded to then turn on the trail and run towards the control, taking a right and then—an uphill? Another trail? I finally reconned off a swamp and a cliff and was half a mile in the wrong direction.

Then I went to find 9. By this time Ross et al were coming by. Thierry was probably done. (1:25 on this terrain is most impressive. Just, wow.)

Then a long leg. I didn't trust myself enough to take a northern option (an early non-trail section, less climb, decent catching features and landmarks) which would have made sense. I went south instead, then truned on the wrong trail over by 14, had a long run down the hill, then a long run up it. 39 minutes, and mostly I knew where I was, but I was getting tired and 3 miles and 200m of climb didn't help. 11 was mostly okay, and I made a plan for 12. Then I misread a trail (the 1:15000 scale doesn't help), went in a circle and found a different trail to 12, which I executed cleanly once I was on the trail.

Run to 13 was fine, but tiring. I found the swamp, looked for the rocky hilltop, and wandered for a while, finally finding more rocks, and a different rocky hilltop (or maybe the same one). 14 was dandy. 15 was pretty okay (control was well hidden) and 16 I made a good plan, muffed it, then stumbled upon the control.

17 I overran the trail junction I was going to attack. 18 and 19 were spectator controls. 20, 21, and 22 I slowly orienteered, but orienteered well. I was finally remembering how to do this. It took too long. There is something to be said for training, I guess.

At the end, I said I had way too much fun, in that I had the right amount of fun per hour, but spent way too long out there.

Friday Sep 23, 2016 #

6 AM

Run hills 36:24 [1] 3.8 mi (9:35 / mi) +256m 7:55 / mi

Decided not to go too hard with a long on Saturday and a 5k on Sunday, so as not to trash my legs. Pretty easy on the downhills, pushing hard for the section between the second and third roads, bounding the grassy hill.

November Project 3:00 [1]

And 10 box jumps each go-round. Fun after bounding.

Thursday Sep 22, 2016 #

Run 28:11 [1] 3.4 mi (8:17 / mi)

Quick jog around the river while food was roasting to check out the legs. They work.

Tuesday Sep 20, 2016 #

Run 10:00 [1] 1.0 mi (10:00 / mi)

I think I'll go for a run.

My legs were not recovered. It was a short run.

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