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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BConley

In the 7 days ending May 18:

activity # timemileskm+m
  Orienteering5 4:57:16 21.87(13:36) 35.19(8:27) 984
  Running3 2:32:35 19.12(7:59) 30.77(4:58) 533
  Swimming1 1:00:00
  Catching Features1 32:00
  Stretching and Conditioning1 22:00
  Total11 9:23:51 40.99 65.97 1517
  [1-5]10 8:26:29

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Saturday May 18 #

9 AM

Orienteering 2:29:04 intensity: (59 @0) + (27:34 @1) + (27:39 @2) + (48:41 @3) + (42:26 @4) + (1:45 @5) 12.96 mi (11:30 / mi) +619m 10:01 / mi
ahr:160 max:188

Goat, ended up winning somehow despite being a leach almost the entire time, had a couple big mistakes, I'd say there was probably closer to 15-20 minutes of mistakes than the 7 AP suggests. Also my watch died with like 2 minutes left so I have no data from the run. Also longest run ever in both mileage and time.

Edit: turns out the watch recorded everything but the last mile, it has been adjusted

1. We started running in a pack of me, Ben, Ben Cooper (he was on a different course though), Will and Jackson, however we quickly split into our own navigators exept me and Ben Brady. I can't speak for the others but we messed up the first control and probably lost like 2-3 mins right away because we went searching in the reentrant the wrong way.

2. Went much better mostly because I was following Ben, for some reason all my initial bearings were like 30-50 degrees off and only when I realized everyone else was running the other way did I realize my compass did not line up, which I find very frustrating because I usually stop to take a bearing and make sure that it is good.

3. short leg, basically just ran and constantly double checked my compass with Ben

4. also went well, a bit of better map reading would have helped me be
lower on the hill but its 1:15000 so I think I'm fine, the search for the control was very slow though

5. 1st skip

6. took the trail from 4 then jumped off at a bend, found it decently well

7. compass leg, again tried to do my own bearing and after running on it realized it wasn't lining up

8. bailed to the trail and ran Ben took a different route, worked out pretty well, caught up to Jackson at this point and ran with him

9. mostly following a bearing and Jackson

10. kind of a lot of lost time here, meant to cut off a little bit of the trail, then got pushed away from Jackson in the vegetation and took a much straighter route than I needed to, I then went up way to high and was on the ridge above 10, as I started going down I saw Jackson leaving it, I felt like I lost 5 mins in the woods, it might not have been that much but still way too much time

11. Jackson had disapeared into the woods but after a little risky running I managed to echo-locate him, fully had no idea where I was on the hillside though. I kept track of the large reentrants but didn't know how far up or down I was until we popped out at a trail and I was immediatly able to relocate based on trail direction and vegetation. After this it was flawless orienteering to the reentrant that 11 was in, and I probably was within 10 meters and just didn't see it because I started searching up the reentrant and lost what felt like 10 mins, maybe only 6. I had lost Jackson in this time, but after the mistake Ben caught me and we ran most of the rest of the course together

12. short leg, it went well

13. similar story, very heavu on the terrain reading so I was much better with direction

14. similar story but I got sucked down into the reentrant because I convinced myself it would be faster but then paid the price walking back up the hill

15. considred skipping this or 16, but after some discussion with Ben he convinced me that 21 was the better skip. otherwise I had good navigation for it

16. mostly a trail leg, it went well

17. similar to 16

18. also trail

19. Loooong trail leg

20. was running with Ben for most of it but he disapeared somewere along the way because nature called, I found 20 on my own and kept going.

21. skip, Ben was right about not doing this one

22. essentially a long trail leg from 20 to 22, found it well, still on my own at this point

23. successfully executed a bearing by being very careful, punched the control, looked up and saw Will there. This was suprising because I thought he was long gone.

14. Will immediatly saved me from a terrible bearing that was a full 45 degrees off, basically followed him to 24.

25, basically the same deal I punched it right before Will did

Finish. I thought that it was going to be a long hard, difficult sprint finish between me and Will but he kind of let me go, so I ended up winning somehow
2 PM

Orienteering 30:00 [3] 2.5 mi (12:00 / mi) +150m 10:07 / mi

Middle distance training at Teanaway Tongue, the first 3 controls of the first course was rough, but after that I finally got my act together and was able to run in the right direction using my compass

Friday May 17 #

Swimming 1:00:00 [1]

Skills check stuff, decided to not run today so I don't accidentally run too much mileage this week, was aiming for 36 and I think I will achieve that tommorow

Thursday May 16 #

9 AM

Running 50:25 intensity: (8 @0) + (11:21 @1) + (16:55 @2) + (8:02 @3) + (5:13 @4) + (8:46 @5) 6.03 mi (8:22 / mi) +125m 7:51 / mi
ahr:159 max:196

~12min WU
3 x 1200 uphill, the job back to start was around 1k
~12min CD
Hopefully this won't destroy my legs for the goat

Wednesday May 15 #

Note

What did I do a long run for I have a 16.3km race this week
9 AM

Running 31:22 intensity: (33 @0) + (1:46 @1) + (8:18 @2) + (15:50 @3) + (3:43 @4) + (1:12 @5) 4.06 mi (7:44 / mi) +49m 7:27 / mi
ahr:161 max:188

Easy run

Tuesday May 14 #

Catching Features 32:00 [0]

Some simulations
9 AM

Running 1:10:48 intensity: (2:05 @0) + (1:16 @1) + (19:12 @2) + (21:31 @3) + (20:11 @4) + (6:33 @5) 9.03 mi (7:50 / mi) +360m 6:59 / mi
ahr:166 max:189

Long run at Taylor, saw a bear on the way up, then on the way down I heard some crashing in the woods so I yelled to try and scare it away. I then started slowly jogging and I heard more crashing, this time coming closer, so I stopped and yelled again before slowly jogging away. I think the second time did it because I heard no more noise from the woods.
12 PM

Stretching and Conditioning 22:00 [1]

3 x 8 pullups
3 x 12 single legged squat (bodyweight)
Core

Sunday May 12 #

9 AM

Orienteering 33:04 intensity: (20:05 @0) + (11:08 @1) + (1:03 @2) + (48 @3) 0.99 mi (33:24 / mi) +18m 31:38 / mi
ahr:107 max:153

Course Setting
10 AM

Orienteering 42:42 intensity: (58 @0) + (10:27 @1) + (16:21 @2) + (12:24 @3) + (2:32 @4) 2.71 mi (15:45 / mi) +76m 14:30 / mi
ahr:151 max:179

2.3km course at Fisk, this one went pretty bad, kept getting lost
12 PM

Orienteering 42:26 intensity: (34 @0) + (3:08 @1) + (8:30 @2) + (17:50 @3) + (12:24 @4) 2.71 mi (15:40 / mi) +121m 13:45 / mi
ahr:163 max:182

3.3km course at Fisk, a lot better, much cleaner navigation, just very slow running which is hard to not do given how technical the terrain is

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