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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: wilsmith

In the 7 days ending May 17, 2008:

activity # timemileskm+m
  Orienteering3 2:40:00 3.91 6.3 270
  Running4 2:33:15 1.86 3.0 20
  Total5 5:13:15 5.78 9.3 290

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Saturday May 17, 2008 #

Orienteering race (Middle) 30:04 [4] 4.0 km (7:31 / km) +155m 6:18 / km
shoes: 07 VJ Integrator

Team Trials - Middle.

A "safe" race. This is the distance I prefer, and I wanted to be in the top 2 to be fairly sure of being able to run the middle at WOC. Very nice course on a very good map. Quite technical on paper, so I was very careful. Most of the time lost was on hesitations and stopping to double-check things. Often, it turned out that the control was on a large, obvious feature so my hesitation was unnecessary. But in a test race, you want to be sure to avoid those big blunders that force your name way, way down the results list.

I was within 1 second of the lead at #9, but ended up losing time with a few uncertainties over the next few controls, so was almost a minute back by #13. I managed to claw my way back to within 24 seconds of the lead by the finish, which was good. Body felt "OK", felt a little bit sluggish at times.

Basically, a decent result, achieved my main objective for the day (and for the weekend, really). Avoided the disasters that seemed to plague some of the other guys - ouch.

Running warm up/down 40:00 [2]
shoes: 07 VJ Integrator

For the above.

Orienteering race (Sprint) 13:56 [5] 2.3 km (6:03 / km) +115m 4:51 / km
shoes: 07 VJ Integrator

Team Trials - Sprint

Not a good race. At all. Started off first, which is definitely not my preference. Jon Torrance hot on my tail - one objective was to finish before he caught me, as he has been kicking my butt all over the place in sprints this spring.

Confusion at the start, losing 10 seconds right off the bat (many others apparently were confused here as well). Then settled, but feeling tired on the heavy climbs. Little bobbles on a few, about 5 seconds here and there. Then, after punching #11 I started off running to #13 and did't realize until it was quite late. So another 25 seconds down the drain. Missed #13 anyway on the second attempt too, for another 10 seconds.

In total, about a minute of loss, but 1:53 behind the winner. This tells me I should not be running the WOC sprint.... I could quite easily have been second place in this race, but was way too far out of first to be happy about that. I guess Mr.P had a bit of energy and frustration left after the middle and had a point to make. He made it. Probably didn't hurt to start a minute behind Mike Smith and have his back through most of the race (until he passed him towards the end).

Running warm up/down 35:00 [2]
shoes: 07 VJ Integrator

For the above.

Friday May 16, 2008 #

Orienteering 35:00 [1]
shoes: 07 VJ Integrator

A very welcome training jog on the Kingsmere map, organized by Gord Hunter who gamely tolerated blackflies for 2-3 hours as those of us who were able to make it out there came and went.

Felt pretty decent physically, just the "wannabe" cough/cold symptoms that have plagued me for a few weeks. Getting used to them now.

Map was showing its age. There are leaves out everywhere, and visibility is starting to fall. Woe to s/he who requires relocation in a bland area out there. If the poor visibility doesn't get you, the blackflies sure will!

Hope OOC will be able to remap all of the Gatineau Park areas eventually - lovely resource to have so close to a major city.

Thursday May 15, 2008 #

Running intervals 12:00 [5]
shoes: 07 New Balance 873

An abbreviated H&H session (3x4min), in honor of the trip this weekend. Should be interesting. Felt a bit tired (still not fully recovered from the 3000m test maybe), and body still can't seem to decide if I'll actually get sick or not.

For the moment, being on the edge of illness will have to do. You just get out there and do whatever you can on the day.

Running warm up/down 14:00 [2]
shoes: 07 New Balance 873

For the above.


There actually was a surgical emergency today - beeper went off just as I was pulling my shorts on to go for a run. Luckily it did not involve any missed sleep - today was my "day off" to prepare for the trip to Ottawa. We were delayed leaving Cochrane by over an hour, but other than that, no big problems.

Tuesday May 13, 2008 #

Running race 9:15 [5] 3.0 km (3:05 / km) +20m 2:59 / km
shoes: 07 Adidas Adizero PR

So, in an effort to try and figure out what was wrong, I went out to blast the 3000m course. At least that would answer the question of whether or not I was just not trained as well as last year (despite doing a fair bit of H&H interval work aimed at increasing my VO2max). Am I really just slower than the other guys? Or was it mainly fatigue and stupid mistakes that did me in?

The answer is that I ran a big PR on this loop. I have run this course in the past two years. It's not flat (there is a 20m climb), but it is a net downhill. The first 1000m is downhill (-20m, and often downwind), the next 1000m is uphill (+20m), and the final 1000m is downhill (-20m, then +5m).

In 2006, I managed 9:42. In 2007, I managed 9:33. Today, I managed 9:15!

I hadn't realized just how pissed-off I was at myself until I passed 1000m in 2:55. Yes, it was downhill and with a tailwind, but for me that is a bit overpaced. I just tried to stay with it as well as I could through the next km (uphill but tailwind - 3:18), then when I saw the watch at the 2000m mark I decided to keep on pushing to the end. The last 1000m went by in 3:02, for a 9:15. Happy with that.

It's not a certified course, and today I had a tailwind for the first 2000m. Still, I think the length is accurate within about 1%. And it's only about 50% on paved surfaces (the rest on gravel or dirt). So I think that's solid.

Now, the question is how to force myself to orienteer hard enough to take advantage of that reasonable speed. I am beginning to understand that perhaps I have not been pushing hard enough during the sprint courses. In addition, my most recent middle distance efforts have been fraught with uncharacteristic mistakes - maybe pushing harder will make that worse? Hard to say.

At any rate, I will cut my work week back to 3 days this week, with no 24-hour stretches in the ER. Barring any unforeseen surgical emergencies, I should be able to conserve enough energy to feel somewhat rested for the upcoming weekend in Ottawa. Then, we'll have to see just which way the cards fall.

Running warm up/down 28:00 [2]
shoes: 07 Adidas Adizero PR

For the above.

Monday May 12, 2008 #

(rest day)

After a rough weekend and a long drive back home, it was definitely time for another rest day. A bit concerned, considering Trials are this coming weekend. Need to understand my fitness a bit better and figure out how not to be tired for those races.

Sunday May 11, 2008 #

Orienteering race (Middle) 46:00 [4]
shoes: 07 VJ Integrator

Sooooo, pretty much a disaster on my part in the Stars WRE event.

The courses were very well-set within the area, and the controls were in the right places. And the map was pretty solid too. The fault for my sub-par performance is therefore all my own.

Generally, never felt really into the race. Didn't feel comfortable with the terrain and map. I don't mind low-relief areas, especially very detailed ones, but I really don't like uber-dense trail networks. This map would be a world-class MTB-O area (and I certainly hope that someday soon we get to try it out - hint, hint Nick...). I suppose I generally love orienteering because it gets me off the trails and into the woods. But for this race, it didn't make sense to run in the woods a while lot of the time, and I think I was getting irritated with that as the race progressed.

But more importantly, I felt tired. Very tired. In retrospect it is likely mainly due to the two sleepless nights and the long drive down. With the interval training going on as well, it is possible that that has some contribution. Combine that with still fighting off a cold that has plagued our house (Katta and Mia more than I though) since the US Relay Champs, plus a solid 38-hour driving stint last weekend, and I guess there's the answer. Still, I had been hoping to pull it off, hoping that the fatigue wouldn't matter. I was wrong.

On a day where mistakes would be inevitable, I certainly made my share and then some. Small errors on 1, 3, and 4 set the tone. They were followed by little bobbles on the rest. I think I dropped around 3 minutes on the first loop. On the second loop, I got messed up on #2 (not trusting the trail, which for some reason didn't line up with my interpretation of the map and compass picture), coming out to the road on the south edge of the map and losing 2+ minutes there. Missed the next control as well (30 sec). Settled down a bit after that, though by that point I was no longer really racing - just cruising to the finish. Finished something like 5 minutes back - not a good performance by any real measure of things.

After the finish I grabbed Mia, then once Katta finished (in an impressive win, particularly since she was considering not running at all due to illness) we went to the van. I promptly fell asleep there (as did Mia), in between the middle and sprint events. Hydration? Eating? Cool-down? Fuggedaboudit...

Orienteering warm up/down 20:00 [2]
shoes: 07 VJ Integrator

For the above.

Orienteering race (Sprint) 15:00 [4]
shoes: 07 VJ Integrator

Waking up and forcing myself to get out there and run the sprint felt like quite a chore. Still tired, and with a sore right calf plus a stitch in my side from the morning's efforts, I knew it wouldn't be a real party. Even less excited when Katta (who ran before I did - and won again) said, "you'd better be ready to do some running...".

However, I did get out there and did force myself to make it around the course. Pretty straightforward course, really. I did manage to make a 7-second mistake by misreading a trail and pausing to correct, and got caught in an unexpectedly-dark green patch en route to #3, losing a whopping 15-20 seconds there as well.

Would not have managed Jon's time, however, given my physical and mental tiredness on this day. Still, pleased with the effort (or at least glad I made myself get out and about).

Running warm up/down 15:00 [3]
shoes: 07 VJ Integrator

For the above.

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