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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: j-man

In the 7 days ending Jan 25, 2010:

activity # timemileskm+m
  Rowing Machine2 1:20:00 5.72 9.2
  Orienteering1 38:01 3.11(12:14) 5.0(7:36) 210
  Run1 33:00
  Bike1 30:00 20.2(1:29) 32.51(55)
  Map Hike/Run1 15:00
  Weight training1 10:00
  Total6 3:26:01 29.02 46.71 210

» now

Monday Jan 25, 2010 #


This will be occupying me for days.

It is great when data illustrates the story you know qualitatively. And the more data, the stronger the inferences.

So, the story... this will grow.

It is really the tale of two decades. 2000 I regard as j-man v1. I think it may have been one of my best years ever. And it was a continuation of the 1990s, when I tend to think I was a bit like Johnnie or Ross today (or maybe Ross yesterday)... just teeing it high and letting it fly. I would just sort of uncork it at the start of a race and things would happen. Mostly good enough. In other words, my physical abilities were good enough that I would get through the woods fairly well and do things well without real structured training. My orienteering wasn't super, but it was pretty good. This was the year when I think I got my highest score ever (a 130 or so at Pakim Pond in the summer vegetation.)

And then there was my hiatus after blowing out the butt. I wandered in the wilderness.

I did a few events in 2001, but the injury hadn't abated. 2002 was nothing. And then I started orienteering recreationally in 2003--introducing Dasha to the sport. 2004, especially toward the end, I tried to be a little more competitive and was able to do some cross training. And in 2005, I started training again.

I am glad to see that even with three throw away years, I was still competitive when everything was averaged out. z-man obviously has my number, and on average, should beat me. But, if you take out 2001, 2003, and 2004 my ranking increases by ~3.5 points, and the gap goes away. On the other hand, z-man himself was injured during parts of this decade, so my subsetting may not be applicable.

The numbers corroborate my feeling that 2000 was one of my better years, but 2007 was actually better ranking-wise.

As I was mentioning to Wyatt, since I came back, my orienteering has had a different flavor. I can no longer overpower a course. I'm old, and so is he. Never again will we be able to compete with Greg A or his ilk. Now, guile is our only asset.

Anyway, back on subject. Before looking at the map rankings, I assumed I would have owned FCE. I thought I would be pretty good at HR (but I had the feeling that Zhyk may have overtaken me there.) I also thought I would be good at Washington Crossing. Unfortunately, there are no rankings for the latter.

At FCE, Eddie actually edges me. But, with almost twice the events, my per K time of 7:26 is much better. Considering some of the crap events I've been to at FCE, I'm very happy with that. I will crown myself King of FCE, even if no one deigns to genuflect.

I did edge Zhyk out at HR, but I need to get my mojo back there.

Surprisingly, I also owned Mt. Joy. But, that is mostly the vapors of my old speed.

My best map is Pakim (no doubt owing to that big race), with a score of 123+, just ever so slightly ahead of Wyatt's own 123 at Stuckey. (In both cases, these big scores are at first blush surprising as the average of the scores earned for our individual races are not that high. But, I am guessing that the algorithm must be calibrating the top three per map to average 100 points, per map, rather than overall. That would do it.)

With respect to overall per k times: my 1,074.33 KM were run at 7:52. I guess I'm happy with that. Zhyk's 468.45 KM was slightly faster at 7:42. (Gnatiouk at 7:40 over 152.14 KM is actually the fastest.)

On a per map basis, I get the title at Fatlands, with a 6:18 (to Mihai's 6:33) over 6 events. On more "real maps" Eddie clocks in at a 6:33 at Fair Hill. Still, I think my Washington Crossing times are clearly faster than Fatlands, although there may not be enough to rank.


Maybe one of you html guys can tell me this--why when I drop a table in my AP log do I get so much space before (especially) and after?




Maybe I'll bite the bullet and get a GPS when this is available.

Bike 30:00 [3] 20.2 mi (1:29 / mi)

Berkeley and Hume.

Level 9 hills.

Weight training 10:00 [2]

Some fooling around.

Too bad I am not really training now, because I discovered another scintillating routine to add to my repertoire. [Hint: BOSU balls]

Sunday Jan 24, 2010 #

Event: Weston Ski-o

Map Hike/Run 15:00 [2]
shoes: Spring 2009 Integrators

Some relaxed control pickup.
11 AM

Orienteering race 38:01 intensity: (36:01 @4) + (2:00 @5) *** 5.0 km (7:36 / km) +210m 6:17 / km
shoes: Spring 2009 Integrators

DVOA President's Cup, 2010 at Warwick.

Warwick January 20100001-1

Somehow, I was not credited with the last control. Granted, I had just swooped in to punch right ahead of John Campbell and Anthony Carr, but if that control unit was awake, my epunch was in long enough that it should have registered.

I did the "red" configuration, rather than the unadvertised blue "M21" configuration. Seemingly there was expectation, at least by some, that I would do the latter. But, because I am not a M21, because it was unadvertised, because I am rather anal about doing the workout I expect to do, because I would rather race against 10+ people than 1 (Wyatt) and because I am well-read in my Sun Tzu, I was not about to deviate from my plan.

I had a decent race, but it was a lot of work. For instance, I found myself racing head to head with Nathan Ohrwaschel up the hill to the first control. Having done no warmup and no hard running this year, I found that to be quite taxing. In fact, I thought my heart was going to jump out of my chest during that control and the next. But, luckily I never saw Nate again after that.

I would see Wyatt off and on, and Anthony Knarr--inevitably in front of me. At the very end, John Campbell was ahead through the window, but the long straight-away should have allowed me to get ahead (and it did, but somehow I mispunched.)

I do give Wyatt props for doing the blue by himself, but in my post analysis, I have determined that the blue configuration is most likely geometrically simpler than the red configuration owing to different symmetries or lack thereof. For instance, typical blue routes would generally have the bilateral symmetry of shapes such as a "Ω" or a "Q", whereas red would typically involve routings such a "N" or "Z". What's the point? None, although some math people may be able to provide a better rigorous argument for something here.

Saturday Jan 23, 2010 #

Rowing Machine 40:00 [3] 9.2 km (4:21 / km)

Like yesteday: 20ish rpms and fairly smooth and strong. 13,800 pace for the 60 minutes -> 9,200.

Friday Jan 22, 2010 #

Rowing Machine 40:00 [3]

Thursday Jan 21, 2010 #

Run 33:00 [2]
shoes: 9 2007 Adidas

Ran over to Penncrest and around the much-augmented athletic fields. If athletic acreage is correlated with results, they should be a juggernaut. There does seem to be a correlation with taxes.


Attended my first meeting of the Philadelphia area reading group. It was a fairly edifying experience. Around ten people, a skein of lawyers, some PE guys, and our fearless leader. While I wouldn't consider many of them brilliant, they were clever enough to offer some insights into the text. This time it was MLK's Letter from Birmingham Jail.

Wednesday Jan 20, 2010 #

(rest day)

Another rest day of sorts. Moved Dasha's mom, which did afford some weight training, stretching, and deep tissue "massage" courtesy of a refrigerator.

Back to Media by midnight.

Tuesday Jan 19, 2010 #


I haven't been this happy in months and probably not this happy about a particular political outcome since sometime in the 1980s.

(rest day)

An unavoidable rest day.

Boston to Philadelphia (train), to Pottstown, to Media, to Gaithersburg (car). Arrived just before midnight.

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