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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Vector

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  Orienteering7 9:25:44 25.48(22:12) 41.0(13:48) 117516 /48c33%
  Total7 9:25:44 25.48(22:12) 41.0(13:48) 117516 /48c33%

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Saturday Sep 24, 2016 #

Orienteering race 4:02:00 [4] ***** 13.7 km (17:40 / km) +575m 14:36 / km
23c shoes: X-Talon 212

Wow. Getting sleep and hydration actually makes a big difference :) No near blacking out like last Sat's Long despite running for 4 hrs! Very technical and very long course--there were not many moments where you could just chill while running. Had to be thinking and in contact with the map almost the whole time. And that map- wow, talk about crazy times trying to read that. Very good accurate map, just a ton of detail soup! My biggest time drains were on 2 and 12...probably like 30+ min's lost between both. I think 3 hrs on this course was within my reach but messed up enough not to get it. Still, a lot of DNFs today so just happy to finish and got all the controls. Hips handled everything great, knock on wood. Considering where I've come from I'm happy to be out there for 4 hrs without any problems. Totally amazed that someone (TGIF) could finish this thing in 90 minutes! That's ludicrous speed!!

Friday Sep 23, 2016 #

Orienteering race 1:10:58 [3] *** 5.5 km (12:54 / km)
shoes: X-Talon 212

Mixed bag today, fun course, nice weather for it, and a heck of an amazing bunch of orienteers on Blue! Nice to see Hannah place on the podium today! Most of the course I did well, much better than last Saturday's debacle. But I flew past 13 going too fast, terrible route choice to 14 (the long leg), and I still don't know what I did to get so confused on 19. But I had some amazing moments including my favorite: spiking a control along with a log jump right at the control, using one hand to anchor my jump and the other was a mid-air punching of the control while I was still in flight. :) Most of the course I was doing well and on target, plus the energy and hips were great, really felt for first time like I'm close to where I left off pre-hip problems and the training this week definitely helped too. I think I determined today that middles are my favorite.

Wednesday Sep 21, 2016 #

10 AM

Orienteering 1:05:00 [3] *** 5.8 km (11:12 / km) +100m 10:19 / km
spiked:9/14c shoes: X-Talon 212

Armed Forces USA training camp - Another nice training event at Harriman. Trouble with 1, 2 & 3 so-so, was hauling at a great pace with good groove on 4 through 9, I was slow to 11, and 12-14 were out in the subtle terrain that i was having trouble interpreting so very good challenge and exercise there and walked those ones. Overall happy with this one and I think it was an improvement. Many thanks to Coach and Kevin for setting it all up.

Tuesday Sep 20, 2016 #

10 AM

Orienteering 1:46:00 [3] 6.0 km (17:40 / km) +200m 15:09 / km
shoes: X-Talon 212

Armed Forces USA training camp - Thierry's training course. Corridor-O section, control picking section, and contours-only section made for an outstanding training session. Grateful for athletes like him who share their time and efforts. Very fun. Managed the corridor-O without much problem. But I got messed up going from the corridor o area to the control pick area, wound up at 12 instead of 5, probsbly parallel errors and too much climb. Once I got into control pick it went well. Same for contour-o. Only one i didnt find was 25, small depression. Teammates say you had to be really close to it to see it. Went slow for this session to focus on technical training.
3 PM

Orienteering 1:00:00 [3] 5.0 km (12:00 / km) +200m 10:00 / km
shoes: X-Talon 212

Armed Forces USA training camp - Course setting and monitoting for USMAOC cadet training session.

Monday Sep 19, 2016 #

11 AM

Orienteering race 21:11 [3] *** 2.0 km (10:36 / km) +50m 9:25 / km
spiked:7/11c shoes: X-Talon 212

Armed Forces USA training camp - Relay. It was a fun one! Ran pretty well except for 1, 2 and 7, and lost TONS of time on those, like 5 min's! I made the mistake on 1 and 2 of just going for a flag that I saw in the general area but both times arrived at a different control. I should have paid more attentioj to the map and got it right the first time instead of trying to rush as it cost me a lot of time having to relocate both times to find my actual control. Fixed that issue after the 2nd control. But #7 was bad exit direcrion out of #6... I told myself to just run fast down the hill to the open space in the distance. Well, I did that, but I didnt't check my compass heading leaving #6 so I ended up screaming down the hill in a slightly offset direction just enough to put me off the map and result in some moments of frantic confusion before realing and correcting. That gave me motivation to finish strong which I did. It only took me about 5 min 30 sec to do 5 more controls. My teammate Ginger did great making only 1 nav mistake!
12 PM

Orienteering 35 [1] 3.0 km (12 / km) +50m 11 / km
shoes: X-Talon 212

Person search and control pickup
3 PM


Armed Forces USA training camp - Goal setting and training strategy. Now that I am back to normal-ish w/ the surgery recovery, my over-arching goal now is to start scoring 70s on Blue. On my worst days I'm in the 40s. Average days are 50s. And good days are lower 60s. So I hope to step up to more consistent 60s and eventually 70s. Gave a lot of thought and took a lot of input from teammates and coach. Bascially there are fitness and technical goals. For fitness I need to work on ~10 mile speed and endurance. I also am going to start incorporating terrain intervals, lower ankle/lower leg strength and flexibility, and continue with hill intervals. My techinical work has been sporadic and largely race-centric, so I need to change that. 2,000 controls per year visited or visualized is a new goal. On days when I cant workout (except Sundays) I will at least visualize 10 controls, usually more using things like route gadget reviews, toutube videos, and catching features, to name a few possibiliites, But I also have a couple O venues close to home, so I need to take advantage of those more often by setting courses for myself, and that goal is at least once a week. I also want to volunteer for control setting at least twice before CISM. I considered upcoming national races. Employment situation brings challenges but my hope is to make it to the next spring training camp and California races, plus some other nationals TBD. GA Navigator and TX are possibilities, but thr Dec SFO is out due to military training. Will flesh this out some more.

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