Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acjospe

In the 7 days ending Aug 6, 2011:

activity	#	time	miles		km		+m
Orienteering	6	5:54:19	20.94	(16:55)	33.69	(10:31)	801	36 /	95c	37%
Running	7	2:44:12	14.88	(11:02)	23.94	(6:51)	339	60 /	60c	100%
Yoga/Stretching/PT	4	40:00
rollerskiing	1	31:32	5.66	(5:34)	9.11	(3:28)	82
Core Strength	1	26:00
Total	10	10:16:03	41.47		66.74		1222	96 /	155c	61%
[1-5]	7	8:50:33

2:45

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Saturday Aug 6, 2011 #

Event: Canal Cities Challenge

9 AM

Running warm up/down 20:06 2.35 km (8:33 / km) +36m 7:56 / km
ahr:145 max:179 shoes: disintegrators

Includes 5min running drills and dynamic stretches.

Orienteering race 50:44 *** 5.31 km (9:33 / km) +85m 8:51 / km
ahr:170 max:185 spiked:7/14c shoes: disintegrators

Buffalo A-meet middle distance, 4.8km straight-line distance. I never actually made a good plan for this race, and sort of bumbled through it until about 6, when I started to orienteer a little better. Too much of an emphasis on trying to run fast, since the woods were so open and nice. PG gave me a lecture afterward about how I need to find some flow, stop thinking about running fast and think about making the navigation easier; simpler; it all makes sense in theory... this sure isn't the first time I've heard that =).

Worst mistake was #12. I was tired, and I got to a boulder on a hillside with some marshy water stuff nearby, and there was a control on the boulder, but it wasn't my control. That shouldn't have taken nearly as long to figure out; if I'd been actually reading my map instead of blindly following the hillside, I would have been ok. Blah.

Despite feeling like the race was entirely too sloppy, I won! I've never won an A-meet, so I'm pretty psyched. But to put things in perspective, Nate won the red course in 32 minutes...
QR

Running warm up/down 9:49 [1] 1.19 km (8:13 / km) +18m 7:39 / km
shoes: disintegrators

2 PM

Running warm up/down 20:13 2.39 km (8:27 / km) +25m 8:02 / km
ahr:145 max:170 shoes: disintegrators

Some strides, some drills. Feeling winded and a little sluggish.

Orienteering race 16:42 * 2.9 km (5:46 / km) +33m 5:27 / km
ahr:177 max:191 spiked:13/16c shoes: disintegrators

Buffalo A-meet sprint. This went much better than the middle, I was spiking most of the controls, except for the one I didn't go to. Very sluggish-feeling legs, like I was moving through molasses; I'd been hoping to just cruise through, but cruising speed took a heckuva lot of work, so by control 5 I was running really hard. Starting out a little slower helped, I was anticipating what was coming at each control and moving through them smoothly. I just wanted to go faster to keep the challenges coming; it felt like a lot of dead time running across fields.

Unfortunately, I hadn't really read ahead enough to know that there was a loop around the pond, so as I approached 13, I unfolded my map and discovered that extra loop - I think that's why I skipped 14, because 15 was the first of the pond-loop, and I was just heading straight there. Much Canadian involvement here - apparently Jon Torrance was very conflicted about whether he should say anything to me or not as I ran by, and I blame Nick Duca for skipping at all - he was telling me about how he always skips controls in sprints before the run, and then he went and skipped 14, so clearly it's his fault that I also did =).

I'd be bummed about mispunching, except it's just not worth the effort, and the rest of the race was good, navigationally.

C • hmm 5

Running warm up/down 9:59 [1] 1.19 km (8:24 / km) +18m 7:49 / km
ahr:148 max:161 shoes: disintegrators

Yoga/Stretching/PT 10:00 [0]

Nice long stretch after the sprint.

Middle Red - Splits

Friday Aug 5, 2011 #

9 AM

Running warm up/down 5:09 0.78 km (6:34 / km) +5m 6:22 / km
ahr:145 max:159 shoes: disintegrators

Orienteering 53:31 *** 5.28 km (10:08 / km) +116m 9:07 / km
ahr:154 max:175 spiked:9/17c shoes: disintegrators

Rick supplied me with some maps from the Mendon Ponds A-meet middle in 2009 (the one where I totaled the right ankle, so didn't run the middle), and I went out to work on moving smoothly and flowing through the controls. Things didn't start with much promise, as I missed both the 1st and 2nd controls from not having much of an idea how far I'd gone on the flat featureless stuff. Argh. Things went pretty well after that, but I should have chosen a flatter course to practice moving smoothly, the uphills were beasts and I didn't want to push too hard.

7-8-9 were all in hip-high grass, with those sticky vine things that catch your feet, so I was basically high stepping (while walking) through the field. Neither fun nor fast. Then didn't take a great line to 12, over the hill, and nearly missed 13 - something is funky with where those little ponds are mapped in relation to their distance to the field.

Legs felt better today, but the heat drags me down.
QR

C • Black swallowwort 3

Thursday Aug 4, 2011 #

Yoga/Stretching/PT 10:00 [0]
(rest day)

Ankle and achilles PT.

I'm totally torn between running at the Ottawa O' Fest and the UNO Boulder Dash. The Boulder Dash will be close and convenient, but the Ottawa races will be on awesomer terrain, and I'd like revenge on some of those stupid beaver dams. Totally undecided.

C • Me too! 8

Wednesday Aug 3, 2011 #

Yoga/Stretching/PT 10:00 [0]

Some achilles PT, some stretching, some ankle mobility.

4 PM

Running warm up/down 27:11 2.67 mi (10:11 / mi) +69m 9:26 / mi
ahr:149 max:172 shoes: Innov8

Running tempo 22:52 4.9 km (4:40 / km) +64m 4:23 / km
ahr:180 max:186 shoes: Innov8

Randy drove up from Livonia to join me time trialing a 5k - Mendon East. Anna came along, but not to run the course, she had her own workout. The garmin is reading 0.1km short, no good, especially with that time, but it's hilly. My legs felt pretty leaden out there, no oomph on the uphills, but I think I beat any highschool times I had on that course. If anything, I got a hard workout from today and an indication that I'm not as rested as I should be.

Running warm up/down 11:08 1.59 km (7:01 / km) +18m 6:38 / km
ahr:151 max:164 shoes: Innov8

Tuesday Aug 2, 2011 #

Note

For anyone in the Rochester area interested in some faster running, who won't be able to make it to the Letchworth stuff, I'm time trialing a 5km xc course at Mendon Ponds at 4:30pm on Wednesday. It's a pretty gnarly course, but misery loves company, so you should come. I aim to jog the course first to remember it, and then race it. Let me know if you're interested...

2 PM

Orienteering 29:45 2.81 km (10:35 / km) +84m 9:12 / km
ahr:149 max:175 shoes: disintegrators

Memory-O with Tristan (one of Mike's runners who also orienteers) at Durand Eastman. I got a little too distracted coaching him/talking about routes/plans on some of the legs, which meant I didn't properly memorize my legs, so I had to check the map once or twice. Fun to do partner training, though!

Running race (Super String-O) 3:25 [1] 0.32 km (10:47 / km) +1m 10:37 / km
ahr:152 max:182 spiked:60/60c shoes: disintegrators

This was wicked fun, but my punching isn't perfect, and my stick is kind of slow. I still managed to beat Ed, but was 12 seconds behind Andrew and Ethan. Lots of turning and cutting, and the ankle was fine in its brace. Did it again later, but could feel the lactic acid in my legs and just couldn't go fast enough.

Monday Aug 1, 2011 #

7 AM

Yoga/Stretching/PT (Ankle PT) 10:00 [0]

3 PM

Running warm up/down 5:20 0.55 mi (9:46 / mi) +13m 9:06 / mi
ahr:140 max:155 shoes: disintegrators

Orienteering 20:51 *** 2.56 km (8:08 / km) +93m 6:53 / km
ahr:164 max:182 15c shoes: disintegrators

Did sprint A at Mendon Ponds; it was hilly, and Ed beat me. I just couldn't go fast enough, tired legs. Sort of made a mistake heading to 7, I was too far off the line and had to go over some extra contours and through some extra green. Also got pushed down the wrong reentrant on my way to 11, out in the fields. Fun!

Running warm up/down 7:39 0.62 mi (12:20 / mi) +14m 11:32 / mi
ahr:150 max:163 shoes: disintegrators

Jogging with Ed to the start of the circle-O.

Orienteering 1:01:14 4.13 km (14:50 / km) +222m 11:41 / km
ahr:139 max:169 20c shoes: disintegrators

Circle-O, picking up controls. This was a cool exercise, there were no numbers, letters, north lines, or features that orient themselves, in a small circle of map. Just intricate contours, and I thought I did pretty well with no compass. Very enjoyable, but the hills were getting to me. Ed went back after the circle-O and I headed off on the line-o, collecting controls from there, but about halfway through I decided I'd had enough of the bugs and FDFs and I was wicked thirsty and tired, so I abandoned the line and picked up the last four controls.

Running warm up/down 8:52 1.22 km (7:17 / km) +26m 6:35 / km
ahr:144 max:153 shoes: disintegrators

Slogging back to the beach, for a very nice chicken dinner!

Core Strength 26:00 [1]

Jess showed up to do a run at MP, and we did some core after. A day later, my butt is sore.

Mendon TDS #1 Sprint A - Splits

Sunday Jul 31, 2011 #

Event: 2011 OUSA Convention

9 AM

Running warm up/down 12:29 1.84 km (6:48 / km) +32m 6:15 / km
ahr:151 max:169 shoes: disintegrators

Orienteering race (US classic champs day 2) 2:01:32 *** 10.7 km (11:22 / km) +168m 10:32 / km
ahr:161 max:178 spiked:7/13c shoes: disintegrators

Things were going pretty well today until my give-a-damn broke after the two missing controls. I felt like I was moving ok, fewer ferns than the day before, but definitely still being a bit careful - HR reflects that. I kept contact a lot better today, but lost it near 3 for a bit; was straight on, but not confident. 4-5 were good, 6-7 were missing. Not cool. 8 took a while, I was hurting for water and not too motivated, and then I totally blew 12. I was there, in the circle, and just couldn't find the damn northern corner of the marsh. Circled for a while, and finally said, fuck it, this course is getting nixed anyway, and bailed to the field. Where I found my control. WTF. field edge =|= marsh corner. I guess things were just drier than mapped. The FDFs didn't help my mood, should have worn a sticky hat. Not very happy about today, but at least I didn't turn my ankle.
QR

C • drier than mapped 1

rollerskiing (Skate) 31:32 9.11 km (3:28 / km) +82m 3:19 / km
ahr:157 max:178

Woo rollerskiing! My legs were tired, especially on hills, but, Ali and Stephi are fast, so maybe that's why.

red 2 - Splits

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