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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: emmaS

In the 7 days ending Sep 9:

activity # timemileskm+m
  Running6 2:13:28 9.28(14:23) 14.93(8:56) 165
  Orienteering5 1:54:29 11.73(9:46) 18.88(6:04) 94
  Quidditch1 35:00
  Climbing1 20:00
  Core1 15:25
  Biking1 15:00
  Stretching1 5:00
  Total8 5:38:22 21.01 33.81 259
  [1-5]8 5:33:22

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Saturday Sep 9 #

9 AM

Running warm up/down 13:21 [1] 1.26 km (10:36 / km)
shoes: Inov8 X-Talon 212

Orienteering race (SART TT) 9:20 [4] 1.69 km (5:31 / km) +11m 5:20 / km
shoes: Inov8 X-Talon 212

This one felt a little rusty
Much more technical than last year's TT
I saw the fence about half way through the parking lot but went left anyways because I didn't have time to read the whole potential right route before needing to decide
Legs felt good
12 PM

Running warm up/down 9:35 [1] 0.56 km (17:01 / km) +2m 16:43 / km
shoes: Inov8 X-Talon 212

Orienteering race (SART 1) 19:50 [4] 3.18 km (6:14 / km) +49m 5:47 / km
shoes: Inov8 X-Talon 212

Made a very poor route choice to 1 that Bruce for some reason followed me on. then made a bad turn ?? that made no sense except that I thought i had gone wayy less far than I had, had to backtrack and Bruce got ahead of me, from then on we were back and forth for most of it, he was leading until the final control but I looked up and saw it before he did while climbing over the fallen log so I beat him by 2 seconds.
I was probably pushing a lot harder than I needed to be for this round (I could've spent less energy and still qualified); and also I think I was working a lot harder than Bruce for that win.

Running warm up/down 2:36 [1] 0.2 km (12:56 / km)
shoes: Inov8 X-Talon 212

3 PM

Running warm up/down 9:34 [1] 0.54 km (17:51 / km) +5m 17:03 / km
shoes: Inov8 X-Talon 212

Orienteering race (SART 2) 17:11 [4] 3.27 km (5:15 / km) +4m 5:14 / km
shoes: Inov8 X-Talon 212

This one was for making top 20, which I wanted so I could match my seed (19)
I was racing Ian, Bruce, Sue and Tom in my heat (both Sue and Tom beat mine and Bruce's times in the previous race, Bruce is faster than me) and a similarily competitive sister heat, so I had a slight chance of advancing but it would be tough.

But mentally, I was in a very focussed place at the start of the race, e.g. I knew exactly where I was going to 2 and that the rest of my group had mistakenly gone to 9 first; my line to 1 was cleaner than the others, I had read ahead three so it started off well. Dropped off a bit because of a) running speed and b) I read the leg 5- 15 rather than 5-6 and took a route that might have been okay were it my original plan but I corrected too quickly so lost time. So Ian was somewhere way ahead, then bruce was in the visible distance and Sue (who had followed me for that bit) and Tom were behind me.

They caught up some time on my un-ideal route to 7, and we all caught Bruce who had overshot 8, so I was leading that group out of 8 (I think?).

Not sure why I lost time in the next part (likely running speed) but by 16 Bruce was leaving the control much before I (closely followed by Sue) got there, Tom had been behind us until 15 (I think) but took a nicer route there.

So I left 16 in 4th, knowing that I had to make third if I wanted to advance (Adam and Siri were pretty much guaranteed to beat me, even in 3rd the other guys in their heat would have a solid chance of being faster than me).

I was gaining on Tom, because he took a route to 18 straight over the plant-y parking barriers and I took a better route, and then I saw him going off in the wrong direction to 19. Ran super hard for my go control/finish, but was surprised not to see him at the 19th control/ finish, I thought we would be having an exciting finish sprint.

It turned out he had mispunched 19... just too tired at the end of the race and not thinking straight. AND Bruce had mispunched 2, he only went to 9 and didn't realize until when he was back at 9 the second time so it wasn't worth it at that point.

So here were the times: (not sure why my club was listed as none on my bib it said Foothills) Also it felt like Susan was a lot closer behind me.

1 Ian Collings GVOC 13:57
2 Emma Sherwood None 17:02
3 Susan Grandjean CROC COC 17:20
Bruce Christopherson COC msp 16:18
Tom Herrnstein OK msp 16:34

And our sister heat:

1 Adam Woods GVOC 13:48
2 Siri Christopherson COC 15:16
3 Peter Golde COC 18:02
4 Chris Lawson COC 19:03
5 Julie Cassata COC 19:53

So I advanced, even in the Q2 position. But, if Bruce and Tom hadn't mispunched, I might not have made it through as I would have been in 6th [probably. discounting the fact that they would take more time to go to the controls they missed and punch them]. Maybe it was lucky that I got to advance.
But that's a part of orienteering- you have to be focused enough to go to every control.

All in all, this race was probably my favourite of the tournament (fun fairly technical urban course with lots of head to head racing) and I'm for the most part quite happy with my mental/focus on this course.

Running warm up/down 3:40 [1] 0.47 km (7:47 / km) +2m 7:37 / km
shoes: Inov8 X-Talon 212

8 PM

Running warm up/down 14:12 [1] 1.1 km (12:55 / km) +30m 11:22 / km
shoes: Inov8 X-Talon 212

Orienteering race (SART 3) 19:15 [4] 3.67 km (5:15 / km) +27m 5:04 / km
shoes: Inov8 X-Talon 212

Night-o race on the golf course
I'm not normally a huge fan of night-o; this was more fun than I expected (thanks Pia for reminding me to be open minded and have fun). Knew there was little to no way I'd advance on this one, tried to stick with Siri for as long as possible and beat Susan. Which was ok. Also for the most part I was running with a guy who had missed his start but was close to my speed, so that was nice. A couple messy controls (made my worst mistake- a parallel error - on the leg to the go control) and running speed wasn't super great. I was happy with my route choice to the right of the lake, and my compass and complete plan on the long leg.
Probably my worst race of the weekend.. not running fast because my legs were tired, wasn't actively running against people (other people from the heats after mine caught me...), and I didn't really have much chance of advancement anyways.

Running warm up/down 5:11 [1] 0.5 km (10:21 / km) +38m 7:30 / km
shoes: Inov8 X-Talon 212

Wednesday Sep 6 #

6 PM

Orienteering 48:53 [3] 7.06 km (6:55 / km) +3m 6:54 / km
shoes: Inov8 X-Talon 212

Running warm up/down 8:34 [1] 1.06 km (8:03 / km) +2m 7:59 / km
shoes: Inov8 X-Talon 212

Tuesday Sep 5 #

7 PM

Core 15:25 [1]

Biking (spin bike) 15:00 [2]

Climbing 20:00 [1]

Stretching 5:00 [0]

Monday Sep 4 #

5 PM

Running warm up/down 1:06:45 [2] 9.23 km (7:14 / km) +86m 6:54 / km
shoes: Inov8 X-Talon 212

Sunday Sep 3 #

Quidditch (2 scrims) 35:00 [3]

super hot outside

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