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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Mar 30:

activity # timemileskm+m
  orienteer2 2:22:43 6.21(22:58) 10.0(14:16) 440
  run1 34:15 3.11(11:01) 5.0(6:51) 59
  weights1 30:00
  sprint drills1 20:00
  aerobics1 20:00
  Nordic track1 20:00
  run/walk1 15:00
  Total6 4:41:58 9.32 15.0 498

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Saturday Mar 30 #

12 PM

orienteer 1:04:17 [3] 5.3 km (12:08 / km) +150m 10:38 / km

Local OK event at Slough Creek, We first mapped this area in 1978, but haven't used it in about 20 years. Mike made a new map this winter and Gene set the courses.

I worked registration in the cold and windy conditions. When the first finishers started to arrive, I decided it was time to go out.

I changed clothes and reached into my gym bag for my purple case that holds my glasses, compass, e-stick, etc. And it wasn't there. I was completely baffled; it is always in my gym bag. I guess I did something different last weekend in KY.

So that meant I had to borrow an e-stick and compass. I had no magnifier or glasses; and no water bottle carrier. This would be different conditions for me.

I had also forgotten how lousy our loaner compasses are (my fault, I bought cheap Chinese compasses). They fluctuate quite a bit. I kept drifting right on the first leg. Once I noticed that, I just used the compass for very rough guidance of what was north. Reminded me to pay more attention to the topography, any way.

This was a fun course, and Gen hung the markers high enough to be seen. I settled down after 1, and had only minor bobbles the rest of the course.

The water is really high in the lake, and at the stream near 7, so I had to go out of my way to find a safe crossing route to get to 8.

We had a decent turnout for a cold, rainy day. A few newcomers, but only 1 who said they saw our Facebook ad. We've had bad luck with the weather this winter season, and our attendance has been about half of what it was last year.

http://sprintseries.org/doma/show_map.php?user=map...

Friday Mar 29 #

aerobics 20:00 [2]

Thursday Mar 28 #

Nordic track 20:00 [2]

sprint drills 20:00 [2]

Wednesday Mar 27 #

weights 30:00 [3]

Tonight's set was hard:

16X alternating reverse lunges, body weight +24 lbs
10X arm extensions (machine 90 lbs): he had to spot me on the last set
8X each leg, step ups, body weight + 20 lbs
15X arm presses with band: half out, then full out = 1X

Tuesday Mar 26 #

12 PM

run 34:15 [4] 5.0 km (6:51 / km) +59m 6:28 / km

run/walk warm up/down 15:00 [3]

I like to take an extra day of vacation after O weekends. I slept late and then sewed the monthly challenge for our sewing group meeting tonight.

Now that O season is over, it's time to think about my annual 5K. So I did my first run of the test loop. I'm starting later than last year, but I was bit faster than last year's first run. I was able to run all the way up Daisy Hill without stopping, which was a surprise. I was tired at the end, and really couldn't wait for it to be over.

Monday Mar 25 #

Note

Nice relaxing day. Started with more visiting with Summer and Owen, then an afternoon flight from CVG to MCI. So nice to be home in the early evening for a change.

Sunday Mar 24 #

9 AM

orienteer race 1:18:26 [4] 4.7 km (16:41 / km) +290m 12:45 / km

2018 US Masters Nationals, Carter Cave KY, day 2

I started earlier today, so I saw a lot more people. It was also colder, which was on my mind at the start but not a factor once I was moving.

I was running too hard on the way to 1 and not being as safe as I was yesterday. I started to go the wrong ditch at first.

I thought that I could follow a rough compass to 2, and I did pass fairly close to the control. But it was a bad strategy and I should definitely have planned a better attack after crossing the trail. I climbed too far and saw the rocks, so I knew I should relocate. I made myself go over to the trail (but I went slowly, still hoping I would bump into 2 along the way). Bad compass leaving the trail, so I missed again and hit the lower trail. Should have paid attention to how far up the hill I was. Knew exactly where I was, set my compass direction and headed off towards 2. And wound up at the rocks again. Looked at my map and saw that I had been off by 90 degrees. Shit!! Down to the lower trail again, carefully pay attention and this this time I found the control. I thought I lost 5 minutes, but I Actually lost 10. I was pretty pissed at myself.

I punched right behind Brooke, and we both headed up the hill towards the cliffs. I thought I would try to stay above the line of cliffs, but when I got there, I could see that the intermittent trail was quite visible and several people (including Brooke) were on it. So that was lucky accident.

I punched 3 right behind Brenda Blacklock and she was surprised to see me since she had started after me. I seemed to have finally settled down and hit my stride here and I did well on 4-5-6. I was enjoying the flatter areas and tried to run a bit on the way to 6, but I was still mostly walking.

I got lucky on 7. I was about to pass it when I saw someone punching the control out of the corner of my eye. That should have been a warning that my mind was not as sharp as yesterday, but I didn't listen.

I was carefully checking off features on the way to 8 and even told myself that the trail may be hard to see. I saw a woman leaving a control, but it wasn't mine since I hadn't passed the trail yet. But the vegetation ahead was thicker and I thought I had better go look at that control, just in case. It was my 8! Whew, that was another close call.

I had some other folks ahead me to help lead me into 9, but I left most of them behind as I went to 10. I was navigating on my own now.

Picked up another woman at 11 and we both decided to head straight up the hill on the long leg. I briefly considered staying low and going around on the trail, but I reminded myself that straight through the woods is better for me. It was a good choice, based on the splits.

Today's course was much more fun and interesting than yesterdays. I enjoyed the navigation challenge. I had fun in the beautiful woods.

I was also pleased that I had one good day, and one decent day at a race that was important to me. I wanted to win F50 and I did what I had to do to make it happen.

http://sprintseries.org/doma/show_map.php?user=map...

Stayed around to socialize and pick up medals for the PTOC/OK folks. Then drove to Lexington, showered, and went to visit Mike's sister Summer, her husband Silas and our 2-month old nephew Owen. That was a great way to end the day!

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