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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: emmaS

In the 7 days ending Jul 28:

activity # timemileskm+m
  Orienteering7 7:57:14 24.52(19:28) 39.47(12:06) 765
  Running6 1:31:30 3.22(28:25) 5.18(17:40) 20
  Total7 9:28:44 27.74(20:30) 44.65(12:44) 785
  [1-5]7 9:08:30

» now

Sunday Jul 28 #

8 AM

Running warm up/down 18:01 intensity: (9:24 @0) + (6:07 @1) + (2:30 @2) 0.75 km (24:05 / km) +1m 23:56 / km
ahr:111 max:143 shoes: VJ bold (larger)

Orienteering (coc long) 2:38:47 intensity: (47 @1) + (20:08 @2) + (1:13:07 @3) + (1:02:53 @4) + (1:52 @5) 13.07 km (12:09 / km) +350m 10:43 / km
ahr:165 max:202 shoes: VJ bold (larger)

This one was a lot more fun for me.
Focuses were: positive self talk, make plans, check off every feature on the way to the first control.
1. decided to take fairly long trail route (on RG i forgot to fix the start thing but I was obvs on the trail) which made the let about course 2 difficulty and was definitely a good decision for me. [looking at RG, many others who didn't go straight had problems with this leg and were all slower than me despite beating me overall)
2. moving cautiously but this was a good decision as i avoided mistake
3. bearing a bit wonky and ran past a trail but corrected pretty quickly as there was the big hill as a catching feature, stayed well in contact for the rest of the time
4. decided to go straight as i felt i had spent too much time going around before. this was ok, as there were lots of good features to follow and it was less green than mapped with more runnable passages.
5. bit of an oops when i went a little up the wrong trail after drinking water instead of navigating at an intersection, but mostly just a trail run after this. i was a bit unfocused on nav but that was fine.
6. probably my worst leg of the course. decided to take a gel but then didn't check off features well because of this, got a little confused but relocated at the cliff next to the knoll. could have been good after this but instead vastly misjudged how far i went and couldn't seem to relocate correctly, eventually bailed back to the cliff/knoll and continued easily to the control.
7. good. had about 10s of completely forgetting the scale (thinking i was at the large marsh next to the lake instead of the tiny one near the circle that i was actually at but figured it out super quick and was in the good direction anyways so this went well.
8. decided on a route which i think would have been fine but a bit slower. trails were quite hard to follow. thought i was going too far south and had ended up at the southerly water junction so took a bearing from there but relocated at some cliffs and realized that i had been at the correct one all along, dipped a bit low to the wrong cliff with the creek next to it but figured it out quickly and got the control.
9. thought i was further north than i was (i.e. on the spur) leaving the creek but this was fine
10. recognized that there was a good chance i could make a mistake here so checked off every single feature (rock/root stock/root stock/cliff/route stock etc) to the control and found it easily, super happy with this leg
11. decided going straight looked awful so went around, happy with this one too.
12. there was a water control marked so i took my second gel but then it was out of water, which was a bit annoying but oh well. also tried to find the indistinct trail but realized it wouldn't be faster so went on the big one, lost maybe 15 s here. going up the hill to 12 was quite a physical struggle, i was pretty tired at this point but knew what was happening on the map, so that was good.
13. happy with this one, recognized i could have issues attacking the control so again slowed down a but to make sure my attack was from the right feature (formline hill) and found the control easily :)
14. my second-worst leg: after going thigh deep into the muddy marsh, basically there were a bunch of extra unmapped trails in the rough open with underbrush area (i expected it to be a clearcut but it was like a meadow with lots of wildflowers/other veg?) the extra trails looked like other trails in that part of the map (linear areas clear of veg) & definitely existed because both myself and all other people who put their routes up found them and used them. i was pretty confused and didn't really relocate but kept running along these trails in the approx. correct direction which worked out and at some point i was magically back on the trails i expected to be on and everything was fine.
15/16/17 - pretty easy legs, went quite well. i think i was running pretty fast and everything made sense navigationally
--- overall: a lot easier navigation than the day before, plus a lot of it could be on trails which was nice for someone like me with trail fitness but lacking o practice in the past year. my whole positive self talk thing helped a lot and i actually had fun, which i really didn't anticipate from my experience the day before and the course notes/ course setters comments (lots of green, deer flies, bad runnability, longer/lots of climb etc.).I took a very long time but it felt pretty decent.
--- except then right after my race i had to go to doping control which was annoying because then i couldn't say goodbye to everybody and i didn't get to get my medal or my chocolate dog :'(

Saturday Jul 27 #

8 AM

Running warm up/down 15:52 intensity: (40 @0) + (8:58 @1) + (6:07 @2) + (7 @3) 1.1 km (14:26 / km) +16m 13:27 / km
ahr:126 max:152 shoes: VJ bold (larger)

Orienteering (coc middle) 1:26:29 intensity: (15 @1) + (20:39 @2) + (40:11 @3) + (24:12 @4) + (1:12 @5) 5.45 km (15:53 / km) +150m 13:57 / km
ahr:161 max:198 shoes: VJ bold (larger)

Yikes this was a disaster.
Physically fine and some of my navigation was ok but mentally this wasn't great.
I think I was too nervous going into the race. Took the first control slow but not slow enough so had to relocate. Also my bib fell half off so I had to take it off. 2 was good. Messy on 3 but figured it out pretty quick, was with Ali Crocker on 4 and 5 so they went well 6 was when it started to go badly, losing my mental game plus I read all the contours in the area reversed which made relocating a lot harder. Finally figured it out so took a (caffeinated) gel. 7 was okay, and my line at 8 looks like it was ok but I was falling apart mentally at that point*. Line to 9 also looks ok but was pretty slow. Had pretty much given up going through the spectator but decided to complete the course as good navigationally as possible so I would be best prepped for the long. Second half looked horrendous (green and steep) but probably would have been fine if my mind was anywhere near me. Thought I had a solid plan on 11 but was 1 level of cliffs too low and the forgot that I hadn't turned and didn't use my compass (?? Rookie mistake smh) so thought I was between the cliffs where the control was and just couldn't see it. Relocated at the trail. 12 also looks ok but barely knew what was going on at that point and was lucky a bunch of other people in the area were there (basically followed Carol/Jenny to the control). Tried to make a solid plan on 13 and I thought it would be fine but was further south than I expected but relocation wasn't great as I thought I was in the right place. Rest of the course was decent.**

Friday Jul 26 #

8 AM

Running warm up/down 26:09 intensity: (11:31 @1) + (12:59 @2) + (1:39 @3) 1.42 km (18:25 / km) +2m 18:17 / km
ahr:132 max:169 shoes: New Balance Summit V2

Orienteering (coc sprint) 18:44 intensity: (23 @2) + (12 @3) + (5:49 @4) + (12:20 @5) 3.34 km (5:37 / km) +14m 5:30 / km
ahr:192 max:213 shoes: New Balance Summit V2

Not a brilliant race for me but not terrible either. Felt good physically. First few controls to 7 were pretty solid- was reading ahead and everything made sense. Minor overshoot on 8, then 9 and 10 were fine but had some problems with 11 - more rough open then mapped, I think so I couldn't figure out the distinct tree and ended up going down the further north trail. Next 3 controls were ok except didn't read control circle detail enough on 13, then going to 15 got distracted reading ahead the last leg and my shoelace came undone so I had to stop and figure out where I was. Kinda ran very close infront of a train (kid train ride thing on wheels) on the way to 16, poor route choices 17 and 18 (I went left then right because I didn't read the green at 17, or the fence at 18 PLUS the massive set of unavoidable stairs between 17-18 on the right route wasn't mapped. Sloppy bearing on 19, then happy with my route (N) and effort to the finish.
3 PM

Orienteering (corn maze) 19:27 intensity: (14:27 @1) + (5:00 @3) 1.85 km (10:30 / km) +1m 10:28 / km
shoes: New Balance Summit V2

Enjoyed the first few legs of this course but it was quite hot and I was tired and wanted to rest up for the next day so ended up walking a few more and then going to the finish

Wednesday Jul 24 #

8 AM

Running warm up/down 3:40 intensity: (1:15 @0) + (2:08 @1) + (17 @2) 0.11 km (33:20 / km)
ahr:115 max:136 shoes: New Balance Summit V2

Orienteering (course 4 ) 11:08 intensity: (25 @0) + (1:37 @1) + (2:56 @2) + (6:10 @3) 1.71 km (6:31 / km) +1m 6:30 / km
ahr:146 max:167 shoes: New Balance Summit V2

Medium speed getting used to sprint map as prep for the COCs. This all made sense and I was reading ahead well, purposefully skipped a couple controls but made plans for them, good olive green section at the end . Saw a surprisingly large number of security guards. Stopped to use a washroom once.

Orienteering (course 5) 21:49 intensity: (57 @1) + (6:11 @2) + (13:37 @3) + (1:04 @4) 3.32 km (6:35 / km) +1m 6:34 / km
ahr:154 max:178 shoes: New Balance Summit V2

Fun course, lots of thinking (bonus pink imaginary barriers). Tried to push to go fast bit was super hungry after a couple controls so faded a bit, skipped the last few due to construction.

Running warm up/down 2:50 intensity: (25 @0) + (1:10 @1) + (1:15 @2) 0.31 km (9:10 / km) +1m 9:01 / km
ahr:125 max:141 shoes: New Balance Summit V2

Tuesday Jul 23 #

9 AM

Running warm up/down 14:18 [1] 1.21 km (11:51 / km)
shoes: VJ bold (larger)

Orienteering (gatineau p19) 59:53 [2] 2.92 km (20:29 / km) +102m 17:26 / km
shoes: VJ bold (larger)

Mostly a map walk with Alexander, Lillian and David on a course Jeff designed. We opted to train in Ottawa instead of doing some mid week events

Orienteering (gatineau p17) 1:06:45 [2] 4.03 km (16:33 / km) +135m 14:10 / km
shoes: VJ bold (larger)

Walked a couple controls with David and Lillian then took off and did some faster pace orienteering on my own, things made sense and this was super fun.

Monday Jul 22 #

7 AM

Running warm up/down 10:40 intensity: (7:49 @0) + (2:25 @1) + (26 @2) 0.29 km (37:02 / km)
ahr:103 max:139 shoes: VJ bold (larger)

Orienteering (hpp relay ) 34:12 intensity: (16 @0) + (6 @1) + (1:32 @2) + (28:02 @3) + (4:16 @4) 3.78 km (9:04 / km) +11m 8:56 / km
ahr:160 max:178 shoes: VJ bold (larger)

This was so much fun, one of my favourite races of the week. My navigation was smooth with good (for me) running speed for almost all of the race, had some trouble on 9 because there was an unmarked cut line that I mistook for the patch of open that was my attackpoint and then the control was further down the creek than I expected, hit the earth wall Circe next to 10 before 10 but corrected quickly, overall a LOT better than the day before. My team (me, Marion, Samuel) came in 5th after I came in 8th, Marion maintained that position and Samuel gained us a few

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