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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bbrooke

In the 7 days ending Jan 23, 2010:

activity # timemileskm+ft
  Orienteering4 8:22:50 20.99(23:57) 33.78(14:53) 3333
  Strength / Stretching2 1:12:00
  Run / Hike1 30:00 0.86(34:53) 1.38(21:41)
  Total6 10:04:50 21.85 35.17 3333
averages - sleep:8.4

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Saturday Jan 23, 2010 #

Orienteering race (Red) 1:46:35 [3] 6.0 mi (17:46 / mi) +344ft 16:51 / mi
slept:8.0 shoes: Saucony ProGrid Guide TR

Day 1 Red course at Ironwood. I overshot a few controls but I didn't ever get too horribly lost (a la Anza-Borrego). The course was nice and flat, and I only had one really bad cholla encounter. Fun overall!

Updating with tracks:

- Not being familiar with the map yet, I was looking for a much more distinct reentrant at #2. It appears that I passed right by it before circling back.

- Can't remember exactly what went wrong at #4...

- I was counting on the trail to stop me on my way to #6, but I never saw the trail. Luckily I turned back before I went too far beyond it.

- I stopped to disentangle my ankle from a cholla on my way to #11. When I looked up, Eric Bone was leaving the control. I had no idea I had made a perfect beeline for it... I certainly wouldn't have expected that on such a long leg.

- Got off my bearing and didn't feel too confident going into #13. Found it after a bit of very careful walking around and map/feature matching.

6 PM

Strength / Stretching (CrossFit) 12:00 [3]
shoes: Saucony Grid Omni TR

Two rounds:

- sit-ups x 40
- push-ups x 30 (all but 15 were modified push-ups)
- 10# dumbbell press x 20

Friday Jan 22, 2010 #


We spent about an hour driving up to the Chimney Rock Night-O only to find out that it was being cancelled due to a storm and bad road conditions...

Tuesday Jan 19, 2010 #

5 PM

Strength / Stretching (CrossFit) 1:00:00 [3]
slept:8.0 shoes: Saucony Grid Omni TR

  • Jump-rope, dynamic stretching, range of motion exercises, modified push-ups & 10 squats to warm up.

  • 35# high pull x 5, power snatch x 5, thrusters x 5, good mornings x 5, jump-rope x 40 singles.

  • 35# high pull x 5, power snatch x 5, thrusters x 5, good mornings x 5, 6# wall balls x 15.

  • Warm-up with 15 or so reps on three-position power clean. 35#, 55#, 65#.

  • For time:

    - power clean x 5 (55#)
    - strict pull-ups x 5 (I substituted "negative" pull-ups)
    - kipping pull-ups x 10 (I substituted some jumping pull-ups in the first few sets)
    - 60 seconds rest


  • Monday Jan 18, 2010 #

    8 AM

    Orienteering race (Borrego (long course)) 3:11:24 [3] 6.93 mi (27:37 / mi) +1791ft 22:11 / mi
    slept:9.0 shoes: Saucony ProGrid Guide TR

    "Borrego" -- goat-style long course. I should have opted for the shorter "Lamb" course.

    I did OK on #1 - #4, but then I overshot #5. I couldn't make heads or tails of where I was, so I decided #5 would be the control I skipped. Unfortunately, since I had no idea where I was, I overshot my planned attackpoint for #6 by a ridiculous amount (i.e., off the map).

    Did OK on #7 - #11 (except for the scary-steep descent down to #10, most of which I did by sliding on my butt while Peg Davis motored past me...). When I checked the clock at #11, I realized it would be impossible to finish by the noon cut-off. So I headed back and picked up #17 and #18 on the way, with the Fluegels for company at times.

    Sunday Jan 17, 2010 #

    10 AM

    Orienteering race (Red) 2:12:41 [3] 5.95 mi (22:18 / mi) +627ft 20:17 / mi
    slept:9.0 shoes: Saucony ProGrid Guide TR

    I wasted a lot of time looking for a control that was missing. Had a few other mistakes. But it was another great weather day and I was happy that at least I finished (unlike yesterday...)

    Update: Here are the tracks. Looks like I went directly to #3 (the missing control). DOH! I should have trusted myself and the other people who were there, rather than wasting so much time looking for it...

    I'm not sure how I missed #5; I should have tripped over it. And then I *really* screwed up #6. I got lucky there when someone pointed me back in the right direction.

    2 PM

    Run / Hike warm up/down 30:00 [3] 0.86 mi (34:53 / mi)
    shoes: Saucony ProGrid Guide TR

    Walking to the start of the Maze-O.

    Orienteering race (Maze) 1:12:10 [3] 2.11 mi (34:12 / mi) +571ft 27:13 / mi
    shoes: Saucony ProGrid Guide TR

    Maze-O medium course (find any 6 of 9 controls). With all the steep, crumbly cliffs and narrow slot canyons, I'm surprised no one has ever been hurt at this event... It's kinda scary.

    Update: Here are the tracks. I overshot #109, but then I got used to the 1:5,000 scale. One other issue was not being brave enough to jump over a "crevasse" to get directly to #101. It wasn't a long hop at all, but the other side was steep, crumbly dirt. I saw a few people jump it, while a few walked around the long way like I did.

    After my last control, I was afraid the chute down to the main canyon was too steep (I couldn't see the bottom). I followed a different canyon for quite a ways in order to get to the main slot, until a point where I couldn't see what awaited me if I dropped down even deeper (could see light, but not much else). It was a situation where I'd either crawl through and pop out into the main slot, or I'd be trapped with no way to get back up to where I'd come from. I decided to play it safe, so I had to back-track all the way to my last control -- and then I took the chute I was initially afraid to use. It was no problem. Jeez...

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