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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mikeminium

In the 7 days ending Jan 12, 2008:

activity # timemileskm+m
  road running5 2:08:42 14.8(8:42) 23.82(5:24)
  orienteering1 1:59:47 8.29(14:27) 13.34(8:59)27c
  bicycling - stationary4 1:56:36 37.2(3:08) 59.87(1:57)
  weights / strength4 1:05:00
  miscellaneous2 58:30 1.93 3.1
  walking2 8:00 0.4(20:00) 0.64(12:25)
  Total6 8:16:35 62.61 100.7727c
averages - weight:161.5lbs

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Saturday Jan 12, 2008 #

orienteering race (2 hour score course) 1:59:47 [3] *** 13.34 km (8:59 / km)
27c weight:161lbs shoes: Jalas hi-top O' shoes

Eagle Creek West - 2 hour score orienteering course. Got 27 of 28 controls (50 of 51 possible points) and made it to the finish with 13 seconds to spare. Probably needed 5 tp 6 more minutes to pick up the final control, and although I had a couple minor errors, I don't think I can count that much lost time. And so far, I haven't figured out any route that would have been more optimal (doesn't mean there isn't one).

Control #14 was badly misplaced by about 200m and I wasted about a minute looking around for it (along with several other orienteers), although I was sure I was in the right place. I eventually sighted the control on my way to the next one, after I had given up on it.

I also lost perhaps another minute on my way from my first control (7) to my 2nd (26) when I sighted a control on a ruin in a thicket & went in to it, checked the code against my descriptions, and punched it in an extra space. Since this was a score course, I was puzzled why there was an extra bag in the woods; turns out is was left over from the previous year's course (along with at least 2 or 3 others that were noted by another competitor or found by course setters). A little sloppiness on navigation and tracking my position cost me a few seconds on numbers 6 and 24, but probably not more than a minute total.

And finding 26 took a few extra seconds because the control was hung below ground level in a pit with an opening that looked like an over-size groundhog hole or badger set. Well, maybe not quite that small. But perhaps one of Swampfox's over-fed Wyoming attack badgers has moved to Indiana. Anyway, neither the feature nor the bag was visible from more than 10 meters away. But, at least the course setter had warned us that we would need to be right on top of the 3 point controls to find them. A couple other controls were slightly misplaced and the grammar of a few descriptions were slightly off (nobody knows why?), but none of those caused me any significant problem or loss of time.

The description of 25, which was described as the lower part of an impassable cliff, could have thrown me off since it was really at the top of the cliff, but it was also the only control I had seen from the road on my way into the park, so I knew to attack from above, which was the logical approach anyway. But, if you had been assuming "lower part" and gone down the wrong spur, you'd have had quite a struggle getting back up to it. That control is also where I did my good deed for the day, shouting to a competitor who was leaving "is this your control card on the ground?" I even carried it back up the hill to him. Luckily, I still found 2 more controls than he did, but it looks like there will be a rematch at the Nursery O' in a couple weeks.

I also took the hardest fall I've taken in a while. Going toward my last control (9), I caught a branch that did not yield with my toe, and I went splat in the middle of the muddy trail, with my right calf instantly cramping with a pain that released a scream doubtless heard from one end of the park to the other. For perhaps 20 seconds, I lay in the mud, unable to move my leg at all, but finally the pain subsided enough that I could struggle to my feet. My first step or two nearly dropped me back to the ground, but after hobble-walking a little ways, the leg recovered enough to let me run.

I almost had to pass up #9, figuring I needed 2 minutes to run from it to the finish, but I found it with 2:06 remaining. And, it actually took me 1:55 to run in, so I cut it pretty close.

1-10 were worth 10 points, 11-23 worth 2, 24-28 worth 3. 1 point/min overtime penalty.
Approx. distance run: 13.34 km (ocad measurement of route, not accounting for little wiggles & climb).
My order and approx splits (skipped #8):
7 1:33 1:33
26
16 8:35 10:08
4 2:54 13:02
14
6
13 14:25 27:27
12 4:08 31:35
24 6:57 38:32
2 4:01 42:33
25
1 8:23 50:56
3 3:51 54:47
5 5:39 1:00:26
15 3:14 1:03:40
17 4:48 1:08:28
18 5:01 1:13:29
10
20 7:40 1:21:09
27 3:25 1:24:34
23
28 7:57 1:32:31
22 4:03 1:36:34
21 3:50 1:40:24
11 5:05 1:45:29
19 7:32 1:53:02
9 4:52 1:57:54
finish: 1:55 1:59:47

Friday Jan 11, 2008 #

Note
weight:162lbs (rest day)

First flight was ahead of schedule, but my connection was several hours late taking off, and I got into IND at 3:05 am. Drove home, got a few hours of sleep, managed a few errands, then 6 hours of work. It was late by the time I got home, so straight to bed since I have to get started early to drive to Indy for the 2 hour score course at Eagle Creek.

Thursday Jan 10, 2008 #

road running 15:34 [3] 2.0 mi (7:47 / mi)
shoes: Sala Runner 3

fairly quick morning run. 36F at 7:20 am. Knee behaved itself nicely, with no pains. The weather warmed up nicely by noon & I got in 9 holes of golf at Canoa Ranch before heading to the airport.

Wednesday Jan 9, 2008 #

road running 16:27 [3] 2.0 mi (8:13 / mi)
shoes: Sala Runner 3

Green Valley. knee noticeable after 1st 3/4 mile; never got worse, but I decided to keep it short.

bicycling - stationary 30:06 [4] 10.3 mi (2:55 / mi)

bicycling - stationary warm up/down 3:30 [2] 1.0 mi (3:30 / mi)

weights / strength 15:00 [3]

declining reps, various

walking 4:00 [1] 0.2 mi (20:00 / mi)
shoes: Sala Runner 2

return from fitness room.

also played 9 holes golf today (with cart, Haven GC)

miscellaneous (rowing machine) 5:00 [4] 1.1 km (4:33 / km)
shoes: Sala Runner 2

Tuesday Jan 8, 2008 #

road running 54:02 [3] 6.0 mi (9:00 / mi)
shoes: Sala Runner 3

first full-strength workout day in a while, cold seems completely gone (finally). right knee a little sore for last half mile. noticeable twinge in right knee and hip later in the day esp. going down steps. have to watch that I don't over-stress.

miscellaneous (pickleball) 45:00 [2]
shoes: Sala Runner 2

bicycling - stationary 20:00 [3] 6.3 mi (3:10 / mi)

weights / strength 20:00 [3]

declining reps, various

miscellaneous (rowing machine) 8:30 [5] 2.0 km (4:15 / km)
shoes: Sala Runner 2

walking 4:00 [1] 0.2 mi (20:00 / mi)

return from fitness center (Desert Hills)

Monday Jan 7, 2008 #

road running 20:59 [3] 2.4 mi (8:45 / mi)
shoes: Sala Runner 3

a little faster than yesterday, but still a lttle drainage & cough, so still taking it easy.

bicycling - stationary 32:00 [3] 10.2 mi (3:08 / mi)

intended to take it pretty easy,but felt good, & when the guy next to me started cranking a little, I couldn'r resist making sure that I kept my effort & mph above his. lasted a lot longer too. Ha!

weights / strength 20:00 [3]

declining reps, various.

Sunday Jan 6, 2008 #

road running 21:40 [2] 2.4 mi (9:02 / mi)
shoes: Sala Runner 3

Green Valley, AZ

bicycling - stationary 31:00 [3] 9.4 mi (3:18 / mi)

weights / strength 10:00 [2]

declining reps, various. still taking it easy with recovery from cold,still a little congested.

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