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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 7 days ending Mar 3:

activity # timemileskm+m
  Orienteering8 8:00:54 30.87(15:35) 49.68(9:41) 86387c
  Run2 59:42 5.9(10:07) 9.5(6:17) 151
  Bike - Stationary 1 56:00 11.65(12.5/h) 18.75(20.1/h)
  Total10 9:56:36 48.42(12:19) 77.93(7:39) 101487c

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Sunday Mar 3 #

10 AM

Orienteering 1:41:50 [3] 7.92 mi (12:51 / mi) +174m 12:02 / mi
18c shoes: Speedcross 4 - Aqua

Mistletoe State Park - Blue - 10.7 km (200m)

Today went a lot better. Spent some time before I started thinking about what I was going to focus on. I should make that a regular thing. Legs started a bit tired and I was quite tired by half way. Small errors on 9 and 11. Made an effort to stay focused after that - it was tough.

Happy with how I held up physically this weekend. Training is in a good place.

Awesome weekend. Thanks Greg for organizing! And GAOC for the weekend events!

Saturday Mar 2 #

10 AM

Orienteering 1:53:42 [3] 8.54 mi (13:19 / mi) +223m 12:19 / mi
16c shoes: Speedcross 4 - Aqua

Mistletoe State Park - Blue - 10.0 km (230 m)

Ran blue this weekend as practice for the long at TT.

Not a good day. I wasn’t focused on precise navigation, didn’t pause to confirm my location when I lost contact and made a few large errors as a result.
3 PM

Orienteering 36:14 [2] 1.46 mi (24:49 / mi) +39m 22:55 / mi
5c shoes: Speedcross 4 - Aqua

Picking up some controls. Such a nice afternoon.

Friday Mar 1 #

9 AM

Orienteering 32:04 [2] 1.23 mi (26:05 / mi) +28m 24:21 / mi
5c shoes: Speedcross 4 - Aqua

Setting flags for the middle.

Orienteering 41:52 [3] 2.9 mi (14:26 / mi) +89m 13:11 / mi
16c shoes: Speedcross 4 - Aqua

A.M. Middle - Lake Rutledge Beach - 4 km

We set out flags and had SI air sticks, so this was a pretty great training. Fun course. I had a sizeable error on 2 (~2 min) and slightly overran 7. Lots of light green on the course. Seemed like I had a lot of hesitations on attacks, but I did exit well. Nice to have my compass and a map with all of the features on it :)
1 PM

Orienteering 18:15 [2] 0.95 mi (19:13 / mi) +27m 17:39 / mi
shoes: Speedcross 4 - Aqua

Picking up flags. Forgot to start my watch.
3 PM

Run 8:52 [3] 0.82 mi (10:49 / mi) +24m 9:55 / mi
shoes: Speedcross 4 - Aqua

To the start.

Orienteering 29:51 [3] 1.71 mi (17:27 / mi) +63m 15:40 / mi
6c shoes: Speedcross 4 - Aqua

P.M. Memory-O - Lake Brantley

My first memory-o! Maps had to stay at the start triangle. I memorized 1-3 and hit them all with no trouble. Slight detour on the way back to the start, stopped to memorize 4-6, and then back out for those. They also went well. I really enjoyed this training. I should start doing more simplification and this seems like a great way to practice.

Run 9:40 [3] 0.83 mi (11:39 / mi) +22m 10:46 / mi
shoes: Speedcross 4 - Aqua

Back to the car.

Thursday Feb 28 #

10 AM

Orienteering 43:58 [3] 2.79 mi (15:46 / mi) +95m 14:15 / mi
10c shoes: Speedcross 4 - Aqua

A.M. Fog Training - Lake Brantley - 3.9 km

Rainy, but warm. I had a lot of fun on this map. First time I had done a course with so much of the map whited out. My bearings and distance estimation were pretty good overall. A number of small errors. 2 - Stopped a little early and went down a parallel gully that also had some rocks. The hill didn't look quite right, so I continued on and found the steamer. 4 - Drifted a little too far N. 6 - Drifted too far NE and hit some other boulders before correcting. 8 - Ran to a trail, but it was not my trail. No major confusion, so I'd call it a success.
3 PM

Orienteering 1:03:08 [3] 3.37 mi (18:44 / mi) +125m 16:48 / mi
11c shoes: Speedcross 4 - Aqua

P.M. Circular Map Training - Lake Brantley - ~4.2 km

A circular map with no north lines and only contours. I found this quite difficult. Made me realize just how much I rely on my compass. First few went well with only minor detours. 4 - Ended up on the entirely wrong hill top. 5 - Got totally confused, convinced myself I was somewhere else entirely, and then happened upon the streamer. I was quite deliberate after that and only had a couple minor detours through the rest of the course. Cut off 2 controls so I would finish near an hour. Not something I would do very often.

Tuesday Feb 26 #

4 PM

Run 41:10 [3] 4.25 mi (9:41 / mi) +105m 9:00 / mi
shoes: Ravenna 9

There was a power line down on the trail, so we had to mix up the usual route.

Monday Feb 25 #

3 PM

Bike - Stationary 56:00 intensity: (7:28 @1) + (47:50 @2) + (42 @3) 11.65 mi (12.5 mph)
ahr:124 max:140

Easy spin. 6x4 slightly faster to keep it interesting.

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