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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tundra/Desert

In the 7 days ending Nov 13, 2008:

activity # timemileskm+m
  Easy running3 3:21:46 21.85(9:14) 35.16(5:44) 249
  Orienteering2 50:20 5.81(8:40) 9.35(5:23) 9129 /38c76%
  Race pace running1 11:47 1.86(6:19) 3.0(3:56)
  Total3 4:23:53 29.52(8:56) 47.51(5:33) 34029 /38c76%
averages - weight:78.8kg

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Thursday Nov 13, 2008 #

Easy running 50:33 [2] 8.88 km (5:42 / km) +68m 5:29 / km
ahr:139 max:147 weight:79kg shoes: (C)Ross Dress Brooks

One Big Loop. Wasn't overdressed this morning; there was frost on the ground. And a lot of exhaust. I should run earlier to escape the exhaust, like at 5 am, but I hate running early, my body doesn't really want to do it.

Easy running warm up/down 30:11 [2] 5.21 km (5:48 / km) +31m 5:38 / km
ahr:141 max:153 shoes: Mudclaw 270

Ran from the apartment to near the start of Moscow Meridian. There were some people in Izmailovskiy Park but only on the Big Loop roads, none in the woods. Had to wait for a while crossing Enthusiastov.

The area at the corner of which the track ends is a police dog training center. Some of the puppies were being walked in the woods.

Orienteering race 26:46 [3] *** 4.8 km (5:35 / km) +17m 5:29 / km
ahr:158 max:168 spiked:13/19c shoes: Mudclaw 270

The closing, 24th stage of Moscow Meridian, score-O, an "almost" mass start, 19 controls, get all, at Terletskie Lakes. Kolya promised "the real forest night orienteering" this time, and it was so. I did a lot of 90-degree routes/hesitation standing at trail junctions in the beginning, sometimes past the trail junctions. I also messed up the sequence again. I didn't plan at all until close to Control 44, just going around the perimeter, and at 44 it seemed to me that I should get some of the inside controls, and so I went.

It does not look like a major difference from just looking at the map, but the 40–41 sequence was certainly best taken between 39 and 38. I was going way around the green on 40–45 and saw an unmapped, wide break and took it and it dumped me on the lake's thin ice, with third-green bushes all around me. I broke both through the ice (half knee-deep) and the bushes (lost major time while doing that). I also went clockwise while most people went counterclockwise; the only reason it would make a difference is because of the slightly non-coincident start/finish. Because I went opposite to the flow, I ended up winning a bunch of splits, but the opposite-direction splits are much better than mine.

I got the required 12 scores out of the 24 stages and ended up 20th, out of 600+, for the fall season. My score for this stage was the lowest of all of my scores for all of MosMeridian I did ever, no doubt because of all the standing and thinking, and the swim.

Easy running warm up/down 32:42 [2] 5.21 km (6:17 / km) +33m 6:05 / km
ahr:143 max:152 shoes: Mudclaw 270

Ran back. I was dressed just right for this whole evening, a good choice of layers.

Wednesday Nov 12, 2008 #

Note

I only ended up doing 6 pills out of the second batch of Prilosec, every other day, then once every few days, then ... and haven't had a feeling that I should probably down another pill soon. Maybe the whole thing is finally over.

Note
(rest day)

Did absolutely nothing the whole day. Disgusted with myself. This unemployed situation isn't productive.

Tuesday Nov 11, 2008 #

Easy running 48:03 [2] 8.88 km (5:25 / km) +68m 5:13 / km
ahr:145 max:158 weight:78.5kg shoes: (C)Ross Dress Brooks

In early afternoon, ran The Big Loop at the park. It was pleasantly warm and I was overdressed. The weather was spectacular and slight breeze had scattered the exhaust. Paper-thin ice covered the lakes, and even at that time during a workday the park was full of walkers and strollers, most of them past retirement age.

I felt as usual after having rogained: powerful and slow.

Orienteering race 23:34 [4] *** 4.55 km (5:11 / km) +74m 4:47 / km
ahr:163 max:176 spiked:16/19c shoes: Mudclaw 270

Moscow Meridian in Ramenki. An open park, perfect sprint terrain. The usual night score-O, no pre-planning, starting with the rest of the people as soon as your turn comes to punch the start unit.

The highlight of the course was a playground castle with controls on two of its three levels (there were three blow-ups of the three levels). It wasn't really possible to figure things out from these blow-ups, so my impression was that most people just got there and poked around the castle trying to see the obvious passages. I approached it and of course there was a solid wall from my direction of approach, and I had to go halfway around to get in. Once I found the first-level control, I took the first stairs I saw to the second floor, and then stopped to read the map and found the second-floor control. It would have seemed to me that the faster way was to get the second-floor control first, given the available entrance and exit directions, but from looking at the splits I saw that most people did what I did, evidently figuring it out as they saw it.

I started just after Oleg and he caught up with me on the way to my first control because he chose to get another control first. So, from there I left the planning to him, opting to follow and see how far I'd get. It was not difficult to keep up, most likely because Oleg just came back from a week of skiing in Finland. On this particular route, however, I should have taken Control 40 after Control 49, leaving #47 to be had between Controls 38 and 49. That's where Oleg headed, to #40, but I let him go as I trotted off to #47. After I got the castle, I headed off to #38, trying to S-curve the remaining controls, but then discovered that I had already got #47, so the S-curve had a gap in it. I turned around and went to #32. My revised plan yielded a longish leg, 38–48, and I thought that the resulting route must have really sucked.

After the finish I could see that the route with 47 taken in proper order (looking like a Cyrillic YA) was indeed a good one. Another good route, I thought, was to start and end the same way but to take the central controls in a U (45–41–43–...–40–46–49).

When I saw the split analysis, it turned out that the best route was something quite different altogether. Only one person out of about 100 starters got it. The U route, at 18:08 Superman time and with 3 takers, was some 36 seconds slower than the best sequence at 17:32 Superman. The YA route, with 4 takers, was 18:13, and the one I ended up covering wasn't that bad at all, at 18:36 Supertime. I was the only one who opted for that particular sequence.

Note

After staring at the HR/altitude record, it became clear that the true contour interval at the Ramenki map is about 3.5 meters.

Monday Nov 10, 2008 #

Note
(rest day)

Don't know why I didn't run, but I didn't.

Sunday Nov 9, 2008 #

Note
(rest day)

I was thinking going to a Sprint in Dolgoprudnyi, but I wasn't in a sprinty shape after the test run. Then I thought I'd go hashing and was about ready to go out the door, but couldn't take any more drinking after last night, and hashing just isn't fun without drinking. Then I thought about just a run in the park, but as always. So the day was spent sleeping.

Saturday Nov 8, 2008 #

Easy running warm up/down 19:06 [2] 3.49 km (5:28 / km) +23m 5:18 / km
ahr:137 max:141 shoes: New Nikes

Ran from "home" to Avangard for a 3000 m test, to match what the De Anza group has been doing. It was a crisp Sunday morning/afternoon, just above freezing, with some noticeable vehicle exhaust hanging in the air. The park was full of people walking dogs and kids.

Race pace running (Test run) 11:47 [4] 3.0 km (3:56 / km)
ahr:165 max:178 shoes: New Nikes

And the test was quite slow. I felt having rogained.

About 18 years ago (somewhat sure) I ran 9:48 (quite sure) at this same place (not so sure, it might have been at the MGTU indoor track, and it may have been a 1600 m test run that I did in the early summer of 1990 at the Avangard, which, for the record, was 4:51). I was about 11 kg (kinda sure) lighter at the time.

It also seemed that they hadn't changed the track surface ever since.

Easy running warm up/down 21:11 [1] 3.49 km (6:04 / km) +26m 5:51 / km
ahr:139 max:147 weight:79kg shoes: New Nikes

Ran back.

I think the HRM altimeter fixed itself. I changed the transmitter battery earlier in the morning and then cleaned out the holes. After a period of wild swings the altitude reading stabilized. I then ran and wore the monitor over a sleeve, and the altitude readings were stable. It also read a temperature much closer to the truth.

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