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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: wilsmith

In the 7 days ending May 24, 2008:

activity # timemileskm+m
  Orienteering6 8:04:36 10.19 16.4 585
  Hiking1 1:45:00
  Running2 1:10:00
  Total7 10:59:36 10.19 16.4 585

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Saturday May 24, 2008 #

Orienteering race (Sprint) 21:06 [4] **** 3.5 km (6:02 / km) +85m 5:23 / km
shoes: 07 Saucony Kilkenny

US Team Trials, Day 1 - Sprint Distance

A longish sprint race on the Lehigh University campus. I thought it was a well-designed course for the terrain, although probably a bit long overall. Nobody broke through 20 minutes, although I presume the course was difficult enough that everyone made some small mistakes at least. For my part, I was doomed by just not pushing hard enough to make up for any mistakes (I always seem to make a few in every sprint), plus making a huge error (about 45 seconds) on the 13th (?) control. Total loss of over a minute in errors - it was possible to win today, but my performance was only good enough for 7th - stupid, stupid me. Must work at these if I am to ever be able to really enjoy sprint races.

Started second of the non-Team Trials runners, passing the first starter on the way to the 2nd control. Ran the rest of the course without seeing anyone else on my course, which did nothing to speed up my already-slow default pace.

I never had good flow through the course, felt like start-stop-start-stop-repeat. Strangely enough, I can't even recall where I went during the course. I can only say that I did visit the correct controls in order (so say the splits), but otherwise I can only remember about half of the routes. Compare that to virtually any terrain race (sprint, middle, or long) and I have very good recall of where I actually ran. Probably not doing a good-enough job of reading ahead and pre-visualizing the course, I guess.

Running warm up/down 30:00 [3]
shoes: 07 Saucony Kilkenny

For the above.

Friday May 23, 2008 #

Hiking 1:45:00 [1]

Travel day - up at 0330 EST, flight from Moncton to Newark via Toronto, then a drive into Lambertville, arriving in mid-afternoon.

Went to explore a new park near Bob and Lynne's house. Decent terrain, varies from quite white to quite green. Some contour features, but in general not too technically-taxing (at least the part I could see). Large, relatively hilly area, and it will be nice for training runs whenever we visit Lambertville in the future.

Thursday May 22, 2008 #

Orienteering 1:30:00 [1]
shoes: 07 New Balance 873

Going through and re-checking the terrain for the COC Sprint, with Adrian out test-running the Men's WRE course. I think he ran 17-18 minutes, so we're about the right ballpark. Probably a winning time in the 13-minute range.

Discussing some routes to increase the technical difficulty, as well as some of the new IOF-suggested rule deviations to increase the technical challenge. This will be quite a fun race, and despite the terrain looking not-too-tough at first glance, I am sure there is enough challenge that nobody will be able to run a totally-clean race. Good opportunities for spectators and general hanging out as well (assuming the weather is nice).

Out for 3+ hours, but logged at 50% due to stoppage time and mapping a few errant features here and there.

Wednesday May 21, 2008 #

Orienteering 1:30:00 intensity: (1:00:00 @1) + (30:00 @2)
shoes: 07 VJ Integrator

A pro-rated (50%) log of time out vetting and running through the very nice and challenging terrain for the Fishbones events. Some truly excellent land out there - and we're sticking to the very nicest stuff for our courses. No point in having people come all this way and struggle through the greenest-of-green vegetation. Better to spend as much time in the white, technical forests as possible.

Tuesday May 20, 2008 #

Orienteering 1:00:00 intensity: (40:00 @1) + (20:00 @2)
shoes: 07 VJ Integrator

Checking the map and vetting site for the Fishbones in Rockwood. Challenging, technical area - and of course the beautiful ridgeline. Sweet.

Out for 2+ hours but only 60 minutes makes it into here.

Monday May 19, 2008 #

Orienteering 2:00:00 [1]

Verifying and checking the map for the COC Sprint - covered the whole area in detail.

It will be a nice mix of verrrrry fast running, some quick decisions, and then changing gears a little bit to avoid huge blowups. Nice area, the winner will need to be both quick and strong to handle the mix of fast open areas and a few hills that reward power.

Orienteering race 14:45 [4] 2.5 km (5:54 / km)
shoes: 07 VJ Integrator

Test run of first iteration of COC Sprint. Nice and fun course, but there are a few improvements to make to the map and the course to make it even better.

Sunday May 18, 2008 #

Orienteering race 1:28:45 [4] 10.4 km (8:32 / km) +500m 6:53 / km
shoes: 07 VJ Integrator

Team Trials - Long

Not a terrible race, but certainly not a great one either. With a good result in the middle distance already I wasn't too stressed about this race. Again Jon T was starting right behind me and I wanted to avoid being caught if possible. The other runners were starting 6+ minutes ahead and barring any disastrous runs on their part I thought it unlikely to catch any of them.

Began with a 30sec mistake on the first control, though since my split is only a couple seconds off the lead I guess others had issues too. Then stayed fairly clean up to the water control (#8) - maybe only a further minute in total of loss by that point.

Leaving 8, I couldn't remember if I had punched the control or not (I had). This distracted me for the next few legs, as I debated whether or not I would be DSQ, or whether I really cared enough about the race to bother to go back and make sure, or what. Ended up missing #9 for 30-45 sec, not being sure about my trail route choice to 10, and then totally blew #11 (a bogus control location, tiny point feature on a bland hillside without distinguishing features, and the map is a bit soft there - ANYWAY, 3:30 evaporated there and suddenly I'm not sure if I'm still ahead of Jon T any more).

Trudged on through the rest of the course, found enough energy to finish OK. Ended up 2nd, but about 5 min behind Mike. Not too bad considering the distractions and errors. And especially not bad as I was totally alone through the entire race - there were the predictable packs forming out there in other parts of the start list otherwise. Jon T never did catch me, and somewhere along the line I got by Brent (-6 min) without seeing him.

Felt a bit tired after this one, but not too bad.

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

For the above.

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