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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AliC

In the 31 days ending Aug 31, 2010:

activity # timemileskm+m
  Running25 14:26:37 35.79 57.6 236
  Orienteering15 9:54:11 30.93 49.77 957196c
  Rowing5 3:48:48 13.25 21.33
  XC skiing3 3:01:02 18.63 29.98 218
  Strength1 45:00
  Swimming1 11:30
  Total38 32:07:08 98.6 158.68 1411196c
  [1-5]38 32:05:31

» now

Tuesday Aug 31, 2010 #

Running warm up/down 32:43 [1]

Roasty toasty warm up learning Barry's new Orchard Hill 5k course (he was simultaneously marking it with orange paint here and there...). Good to see the noon folk again, even two people I hadn't met, Alejandro and Kelly Anne.

Running race 20:00 [4] 5.0 km (4:00 / km)

Orchard 5k. Started off with Sanjay and Glenn, with Sanjay leading, then pulled away from them on the hill through the first lap, all the way up to the observatory. A super hot day for a 5k, was roasting for sure. My time was actually 19:59.62 by my watch, so just snuck under 20! Happy with that given the heat and hills for sure!

Monday Aug 30, 2010 #

Running 15:00 [1]

Uphill warm up the road, chatting with Alex, some ski walking.

Orienteering 42:49 [3] *** 3.67 km (11:40 / km) +70m 10:39 / km

Training with Alex at Mt. Tom, a red course from something sometime ago.

Good training! My goal was to try to be fast through the woods and less hesitant. This sort of worked, at times. But without controls or streamers, had to be really sure of things coming in, so slightly slower. I also noted that I had absolutely zero control flow, mostly stopped at each control to see where I was heading next. Reading even slightly ahead would be helpful.

1- 1:32- good
2- 2:53- hesitant finding the right knoll, lots of uneven ground right around circle, trail like Alex took might have been a slightly better route choice?
3- 2:57- did not run long enough in marsh, slightly off bearing looking for my hill, wrong one, adjusted late
4- 4:15- Alex smoked me on this one, possibly too hesitant?
5- 3:55- initially wrong side of nose, realized it, fine
6- 6:22- went for the handrails route choice, worked alright
7- 4:42- bah, would repeat this one, thought I was too high, but wasn't in the end, relocated off some cliffs below along a stream...
8- 1:11- could have stayed slightly lower
9- 1:10- flew downhill, woo!
10- 1:53- pretty sure I did this well, checking off things as I went, then popping behind the hill for the reentrant
11- 3:37- bit scary coming down the green vague hillside, but ran into a little hill just north of the reentrant, which sent me in
12- 6:53- not as bad as time would suggest, I ran right over the proper spur and would have seen a control had it been there. relocated off the road to make super sure what was what and became slightly more happy with things
13- 1:15
finish- 11


Orienteering 19:16 [4] *** 2.47 km (7:48 / km) +100m 6:29 / km

Billygoat Gruff, backwards, low number 6, no skips

Alex started some number of seconds ahead, I chased. But, she actually beat me to the first two controls- eep! Should have run faster! They weren't tricky. Maybe around to 8 was a better route thought, I went up and over...

9- 1:04
8- 2:05
7- 2:23
6+5- 2:50
4- 3:08- around on the bridge apparently quicker than through swamp, I wouldn't have guessed that
3- 1:53
2- 1:40- not sure I actually was at the right knoll based on my way to 1
1- 1:35
0- 2:35

Whew. Tired. Was hot out there!


Running warm up/down 10:00 [1]

Warm down around the lake. Guessing on time, Alex's Garmin knows! =)

Sunday Aug 29, 2010 #

Rowing 46:15 intensity: (38:15 @1) + (8:00 @4) 4.35 mi (10:38 / mi)
ahr:97 max:135

Hmmm, Garmin and Attackpoint and/or Safari are fighting. Safari freezes when Garmin Communicator has just downloaded data, before it gives the list of workouts. Happened once before, not sure why/how to fix though!

Anyways, super lovely morning row out on the Lake. Still had morning mist, glassy water and no boat wakes! Did 4 x 2 min intervals, around Boyd Island in Deep Bay.

Now time to gear up for a 10.5h drive back home... and restarting real life after a very wonderful summer break.

Saturday Aug 28, 2010 #

8 AM

Running 48:00 intensity: (35:30 @1) + (10:00 @2) + (2:30 @5) 6.0 mi (8:00 / mi)

Grrrr! Garmin died in the first few minutes, must have let it running after yesterday. So then was completely and utterly without technology, not even my normal watch (so time is estimated). I knew where the 3 mi turn-around was though, so aimed for that and did 5 'Digby's on the way there and back.

Digby = 30 second all-out effort with ample recovery. Supposed to be surprisingly good for aerobic adaptation of muscles, according to my dad's friend Digby, an exercise physiology researcher up here in Canada.
12 PM

Rowing 42:00 [1]

Around Havercamps' Island. Windy, although not quite as bad as yesterday, but way more boats out, wakes all over the place from all directions! Glad it's a tubby scull, totally would have flipped in a racing one!

Friday Aug 27, 2010 #

8 AM

Running 6:07 intensity: (13 @0) + (1:53 @1) + (4:01 @2) 0.66 mi (9:14 / mi) +7m 8:56 / mi
ahr:123 max:138

XC skiing 1:06:09 intensity: (46 @0) + (20:48 @1) + (35:43 @2) + (8:43 @3) + (9 @4) 9.6 mi (6:53 / mi) +119m 6:38 / mi
ahr:124 max:150

Including some specific strength.
DP drills: triceps only, single-stick, abs only x 2
no poles: 4 x 2 min uphill

Felt my elbow tendon while doing the DP drills, so only did 2 sets. Nervous not to acquire the tendonitis Alex has been battling!

Running 5:44 intensity: (12 @0) + (35 @1) + (3:09 @2) + (1:48 @3) 0.72 mi (8:01 / mi)
ahr:130 max:147

3 PM

Rowing 48:00 [1] 4.46 mi (10:46 / mi)

Afternoon row around Boyd Island in Deep Bay again. Windy, so really rough in the main channel although pretty nice in Deep Bay.
4 PM

Swimming 11:30 [2]

Haven't seriously swum in ages and ages, decided I might as well. Arms were super tired the first lap, then warmed up. Technique was not so good. I find it much more natural to look straight down in the water and not ahead....

Thursday Aug 26, 2010 #

7 AM

Running 1:58:27 intensity: (2:29 @1) + (25:19 @2) + (29:03 @3) + (1:01:36 @4) 15.32 mi (7:44 / mi) +173m 7:28 / mi
ahr:148 max:172

Looong run. Wasn't really looking forward to it last night, but was up for it when I woke up. Paddling over to the road was really tough though- strong wind, and I was heading straight into it. It kept trying to blow the canoe around with me as a pivot point.

Run itself went well, made less boring with the iPod, mix of music and spanish lessons- still on numbers, this time over 100 and learning to change money/ask how much stuff costs. Major bummer was twisting my ankle the one time I went off road for a pee-break. Seriously? So frustrating! Think I'll have to brace that ankle for at least the next month or so while orienteering, it's the same one I went over on three times in the relay, and I did sensibly have it braced for the COC long last weekend.

Miles were not that consistent. Blame partially the hills, and partially that I run slightly slower when listening to spanish lessons than music, too bad the garmin also doesn't keep track of that =): 9:14, 8:02, 7:16, 7:05, 7:52, 7:40, 7:31, 8:07, 8:07, 7:36, 7:28, 7:38, 7:42, 7:29, 7:14, 2:26

Wednesday Aug 25, 2010 #

Rowing 44:00 [1]

Very little wind, so I was tempted to go out and row despite the blisters. Had a nice one, went out the back way to Havercamp's island, although had one wrong turn on the way there in a dead-end bay.
8 AM

Running 6:12 intensity: (11 @0) + (50 @1) + (4:07 @2) + (1:04 @3) 0.65 mi (9:32 / mi) +7m 9:14 / mi
ahr:129 max:144

Todays workout: canoe-run-rollerski-run-canoe. Canoeing + running were to get me to the car to get my rollerskis, but the canoeing doesn't count as training because my heartrate only got up to about 80 max while canoeing. Although my arms may think it counts!

XC skiing 59:31 intensity: (7 @0) + (12:29 @1) + (34:30 @2) + (10:40 @3) + (1:45 @4) 9.03 mi (6:35 / mi) +99m 6:22 / mi
ahr:130 max:154

A skate and double-pole rollerkski. At least 10 min only double pole and 10 min without poles. Much nicer on un-busy roads than the cycle path at Amherst actually, except for the train tracks which are smack at the bottom of a hill going both ways. Awkward!

Running 5:51 intensity: (8 @0) + (33 @1) + (2:06 @2) + (2:19 @3) + (45 @4) 0.73 mi (7:58 / mi)
ahr:136 max:157

Tuesday Aug 24, 2010 #

7 AM

Running intervals 1:03:44 intensity: (23:38 @1) + (20:03 @2) + (20:03 @5) 8.04 mi (7:56 / mi) +49m 7:47 / mi
ahr:150 max:182

So, made a program on the Garmin to do a distance pyramid- 1/4,1/2,1,1,1/2,1/4 miles, with as long gaps in between as I wanted (did 2-3 minutes). Worked really well, neat to be able to do distance repeats on something other than a track, or pre-measured miles!

Times and avg. pace:
77.6, 5:10
2:53.2, 5:46
5:52.4, 5:52
6:14.5, 6:14
3:00.5, 6:01
93.0, 6:12

Some variation is due to hills, the first quarter was downhill, the last uphill. The first mile was also more downhill than the second. But probably also some getting tired out there.

Monday Aug 23, 2010 #

10 AM

Rowing 48:33 [2] 4.44 mi (10:56 / mi)

Woo, first time rowing in ages! Out in the family's nice stable single for a row around the island in Deep Bay. Kinda windy, but were some more sheltered really nice bits. Did power-20s in Spanish, learning my numbers!

Wore my Garmin, neat to see the track/speed. I wore it on my wrist and wonder if it's ok with the minor back-and-forth of the rowing stroke?

Sunday Aug 22, 2010 #

Running warm up/down 13:42 [1]

Warm up along the road at the start of the COC long. Wore Garmin, but not interesting enough to bother downloading, really. *And* I totally spaced on starting it for the race, which is a major bummer!! Would love to see my routes and where things were not-perfect.

Orienteering race 1:31:13 [4] *** 7.3 km (12:30 / km) +90m 11:46 / km

Wow, that was amazing!!! Such, such cool terrain and orienteering. Really tough, no trails, and tricky to find ways around uncrossable ponds and marshes.

I knew it was going to be pretty tricky, so my goal was to remain in contact. That worked pretty well, I didn't have any big mistakes, just a couple ~ 1 min things. (#4 in wrong green reentrant, had a really bad direction leaving #9, found trail poorly to #15, and was more confused than I should have been to last control.) That said, I was bleeding time to Carol and Tea on most of the controls, which is frustrating, because I don't feel like I could have gone that much faster and not ended up totally lost. Perhaps a bit more simplification and focusing on speed on the places where that was possible (yellow hill tops).

Still, amazingly, amazingly fun! Would so come back to orienteering on terrain like this.

Came in 3rd, 4 min back to Tea, 2 min back to Carol. But Carol was doing even better on all the detailed stuff (probably would have beaten me by 7 min), just made a big mistake leaving the road to early to #12.


Saturday Aug 21, 2010 #


Garmin up and running! Soooooo cool!!! =)
10 AM

Running warm up/down 19:00 [1]

Warm up, about 14 min before, and 5 min jogging cool-down.
11 AM

Orienteering race 13:16 [5] 2.3 km (5:46 / km) +16m 5:34 / km

COC Sprint @ NRC North

Went pretty smoothly, not too complicated so mostly running fast! Hesitated a bit on the one little woods leg (to #3), didn't hit the little patch of white woods to #9 and missed the back path along the fence to #14. But each of these were just on the order of 5 seconds, I think, so clean, but not perfect. Happy with the run for sure!

3 PM

Orienteering 12:22 [1] 1.9 km (6:31 / km) +4m 6:26 / km
ahr:136 max:153 16c

Proglogue for Chase Sprint - Carleton University Campus

Training with Alex in the afternoon, we luckily avoided the rain showers somehow! She started a minute up, didn't see her at all, we were both just jogging really though to save our legs for tomorrow. Not too happy with how I dealt with the bushes at the beginning. Also totally hesitant with the level that #9 was on- should have read ahead better on the 7->8 leg, other things went well!


Orienteering 20:47 intensity: (17 @1) + (1:12 @2) + (15:53 @3) + (3:25 @4) 2.4 km (8:40 / km) +22m 8:17 / km
ahr:140 max:157 16c

Chase Sprint Final Course - Carleton University Campus

Starting a minute behind Alex again, but we decided to do it backwards, because we were already at the finish. A much more interesting course than the prologue, and even this mornings sprint actually. Detailed stairs/building stuff right at the end. I still find multilevel stuff really difficult. Have to focus on those dotted line underpasses!! Very glad to have gotten out on this one, felt the most urban-building-technical of any sprint recently.


Running warm up/down 5:04 intensity: (10 @1) + (30 @2) + (4:24 @3) 0.56 mi (9:00 / mi)
ahr:134 max:142

Running warm up/down 5:17 [1]

Friday Aug 20, 2010 #

7 AM

Running 47:41 [1]

Woke up and motivated for the morning run, really the best time for it with the upcoming drive to Canada this eve and trying to fit some work in. Bonus of cooler temps, although still lots of humidity. Just did my Emily Dickinson trail loop, and listened to 2 spanish lesson podcasts- know my times and dates, and coincidently, how to say happy birthday!

Thursday Aug 19, 2010 #

2 PM

XC skiing 55:22 [1]

First rollerski workout of the season! Told myself I didn't have to rollerski until after WOC, so now it's time. My goal is to get out rollerskiing at least once a week until the winter. Should probably up to 2 times mid-October actually...

Went out on the Norttowok bike path, east to its beginning. It's pretty flat and has some potentially ski-stopping frost heaves, but no cars trying to kill me. Will be good when I don't have time to drive elsewhere.

Mostly skating, but put in 20 min of double pole too. Hands now covered in blisters, ug!

Wednesday Aug 18, 2010 #

Running long 1:49:51 intensity: (1:00:00 @1) + (49:51 @2)

Looooong run with Alex. Was supposed to be 7mi. But I didn't quite know the Atkins reservoir route well enough,. oops! So we ended up staying on the Robert Frost trail too long, nearly coming out at Amethyst Brook! Made it my first OD in ages, kinda nice to get a long one in, and have awesome company, but we definitely could have used some water out there!

Sunday Aug 15, 2010 #

Running warm up/down 19:00 [1]

10 min before race, 9 min after race, chatting with Louise

Orienteering 52:35 [4] 6.3 km (8:21 / km) +330m 6:37 / km

WOC Relay, Leg #2

Wowzer! Well Sam had an amazing run and started me off in 7th place, really right in the thick of things! It was a super-duper fun race, and although I dropped from 7th to 12th, I didn't make any huge mistakes, and had the 12th fastest time on my leg.

I'm most happy that I didn't get badly distracted by folks going to different controls. Control #1, I went to my control, not at all tempted to follow Maja the wrong way. Control #5, I was maybe tricked into a slightly non-optimal approach to the control because the French and Czech girls had a different one, but was a viable option. The third fork, I didn't even notice.

My biggest problem was to the final control. It was the same final control as all week, so I just figured if I could get out into the ski-tracks, I'd have no issues getting to it. Except somehow the green pushed me uphill, I lazily didn't double-check the map, and I took an extra 50 seconds to that final control! Ug. Else I would have come in right with the Russian and Ukrainian. Lesson to never give up focus!


Friday Aug 13, 2010 #

Running warm up/down 13:40 [1]

Cruise to the start for today's WOC Tour race. Beautiful day, again, we are soooo lucky!

Orienteering race 47:55 [4] 4.8 km (9:59 / km)

WOC Tour day 3, Middle, Granåsen-vest
(territory of yesterday's long final)

Had a goal of running under 10 min/k in this terrain, so just snuck under that! But there were a few legs that went not so excellently and lost time.

There were tons of people out there on the course together- 150 starting in a 2h timeblock! When I got there, they had just given up on starting 1 per minute and just let people start as soon as they got their map in the case and control descriptions in the holder.

1- Easily found, direct route, but possibly faster to trail -> marsh and in.
2- Easy, straight.
3- Silly me. Bad route choice down to big track and then back up. Especially as to get to the road I had to battle through tons of green.
4- Attacked from fence junction, easy from there.
5- Decided to head through marshes, then up and in, but I didn't take into account the deep green covering the first marsh, bad decision, it was very slow. And the I ran right past the knoll because I missed the first open yellow patch, not a great one.
6- Most of this leg should have been done on paths, I kept going through green, and then brashing yellow, poor choice.
7- Down to path, missed the ride I wanted because it was actually a stream at the beginning (as mapped, I just didn't notice), but headed in and hit the rough open anyways, along the top of that and into control.
8- Followed elephant track to wrong control, but quickly corrected.
9- Long leg. I had a serious pause to consider routes. Saw 2- one along marshes, one a long a nice big track. Opted for the track, think it was a pretty good choice although may not have been too much different.
10- A slog up, but clean in.
11- Should have shot over to the top of the ski jump then down, but didn't, went extra up then down really steeply. Again a poor choice!
12- Pre-sprint.
13- Sprint in! But Eddie won. =)

Takeaway: On most legs, should have had slightly more patience and considered routes for a few seconds more. Because I'd say I made 4 pretty poor route choices out there today.


Thursday Aug 12, 2010 #

Orienteering 49:12 [3]

Middle/Long Model event- Solemsåsen

Drew a course between the controls, and treated it like a course, except a few times went back to do controls over when I wasn't happy.

Didn't like 31 and 32, scary controls without good attackpoints. I found them both ok, but felt slightly lucky. I think both might have been a bit more secure if I really paid attention to the shape of the reentrants they were in. I redid 34-35 twice, and really wasn't happy with it. Not much to go to between the two besides a bearing and distance judgment and neither of those seemed to be working well for me. By the distance on the map, should be around 50 paces, but was 70ish, maybe in the densish woods, had to pick my way around stuff too much and take more steps. A good thing to know.

Really dark green seems to mean lots of deadfall- much more difficult to get through than the next lighter green. Little blue streams are ditches, which are evident when you go over them, but not much before. Picking out the ski tracks (yellow rides) can be difficult too.


Wednesday Aug 11, 2010 #

Running warm up/down 6:00 [1]

Just on the way to the start, and a bit of prancing about in the field once we got there.

Orienteering (sprint) 16:04 [5] *** 2.6 km (6:11 / km)

Open Sprint Race, Kristiansten festning

Gorgeous day, fun sprint race! More or less same area as sprint final, but most of it wasn't too familiar. In general went pretty well, made some good quick route choices, but a few issues- out of #2 had a slow descision, should have looked at map more on way in, and also from #14 was a bit silly, ended up going through more nettles, and slower. Ross caught me at #5, and we had a good battle throughout the really urban part, I had a few better chosen controls, but he totally took off up the hill after #12 and I couldn't keep up.


Tuesday Aug 10, 2010 #

11 AM

Running warm up/down 11:00 [2]

Up up and more up to the start for the WOC Tour open race, chatting with Thomas (Canadian) on the way up. They had run out of the Open A1 course map (longest) so we all had a bit more chill time up top.

Orienteering race 1:06:43 [4] 6.2 km (10:46 / km)

WOC Tour Day 2 - Long - A1 course

Went lots better than yesterday. A silly 3 min error on #1, but not other big mistakes. Was fun to compare splits to Eddie and Nikolay afterwards, they pretty steadily gained throughout. More and more comfortable through out the race with marshes and cliffs and all the details.

Most psyched about the long legs going well today, planned and executed well!

1- So what happened here, is I thought I found the yellow marsh that I wanted to turn up at and went up looking for my reentrant. But I hadn't gone far enough. I was very puzzled, and didn't put thing together particularly quickly. Went back to the marsh to relocate and realized what was up.
2- Prob faster to run around the hill than up through the saddle.
5- Went to the low side of the hill, missed the thin yellow which would have been a faster approach.
7- Prob should have gone straighter.
8- Happy long leg! Eddie had caught me at 7, I thought he would just run away quickly, so thought up my route and started off. Was still near him in a big open marsh though, so decided to try to keep up! But then he turned a different way than my plan a bit later, so I stayed with my plan. We ended up at 9 about at the same time, so pretty good!
9- Ooh, this was a bit of a mistake actually. A bit off on my bearing and was relying on that too much.
12- Slowed *way* down, in a super tricky bit. Nikolay was about a minute faster on a 2.5 min control, jeez! But I'm not sure I could have gone much faster and remained in contact with the map...
13- In the zone of my big mistake yesterday, nervous! But went ok this time!

Takeaway: Pretty good stuff, could have been more focused at the beginning. And running on just a compass bearing is silly here, the features are really helpful and should be used!

17/2000 =)

Monday Aug 9, 2010 #

7 AM

Running 16:00 [1]

Woke up with tight-ish hamstrings, so decided to head out for a little jog and stretch.
2 PM

Running warm up/down 5:00 [1]

Warm up running first.

Orienteering warm up/down 6:00 [1]

Backwards around the warmup course. Kinda green. Not feeling confident.
3 PM

Orienteering 40:58 [3] *** 3.1 km (13:13 / km) +155m 10:34 / km

WOC Middle Qual, Course A, Jervskogen

Well, first half went really well, second half not so much, particularly control #6 where I lost ~6 min at least. Gosh! A bit disappointing, was in 10th til then. But mistakes are part of the game, and almost everyone lost some time out there.

1- Most proud of this really. Despite the girls I started with being around, I was focused and went straight to my control. It was tough too, uphill, in green.
2- Straight up hill.
3- I choose to head to the pond as my route choice, which I think was fine. Let me know I was exactly there, then come through a rentrant, well setup to the control.
4- Not that fast, picked my way this way and that way, but didn't totally lose contact. Actually, my GPS track (ie. the truth) went up a different little reentrant than I thought I did, so not in perfect contact, but added things up quickly enough that no damage.
5- Down the marsh, and to the wrong cliff. Gr. Came back and found the right one.
6- Oh, so painful to watch my GPS track. I went down to the marsh, then through the rocky gap, so knew exactly where I was. Then stayed in that deep reentrant a bit too much, and headed up the linear marsh to a marsh, instead of the dry hillside which was earlier. Then didn't realize things weren't adding up immediately, and tried to execute a plan that made no sense. Eventually relocated coming all the way back to the big cliffs, and even then, didn't do a very good job, so frustrating!!!
7- Well, this was also painful. Went straight to the control, but then looked at the number on my control description thought I needed 118, and saw 74 on the control. There was a guy at it taking pictures or radioing, so I went off, embarrased trying to figure out where I was again, but no, actually was my control, I read the next control number by mistake...
8- Down to trail along, into woods to all the cameramen, which made it pretty obvious.
9- Took the straight, level, route choice through some gaps in trees, think that was good.
Finish- Slightly twisted right ankle on way down. Gr. But it's not bad at all really.

Takeaway- Need more experience in this stuff, should have earlier suspicions and double-checks on #6.

Sunday Aug 8, 2010 #

8 AM

Running warm up/down 10:00 [1]

Warm up for the WOC sprint qual. Warmed up in trainers, so mostly stayed on the big field, along with lots of other gals- with 3 in each minute starting, *everyone* was warming up at the same time. Felt ok, but worried about a dry throat. Maybe I just needed something to freak out a bit at all, didn't feel it in race or afterwards.
9 AM

Orienteering race 17:41 [5] *** 2.55 km (6:56 / km) +95m 5:51 / km

WOC Sprint Qual, Course C

Woo! Made it just barely, 13th, 1 sec in front of 14, 2 in front of 15, 6 to not-quite-making it 16th. Super psyched!!

The beginning was definitely rough for me. Then things picked up, which actually does coincide with the navigation getting a bit easier. And the Czech girl who started 1 min back caught me. We ran with slightly different route choices, but seeing each other frequently for the rest of the race. Can't say it didn't help, because it did, but for sure wasn't blindly following, just racing!

1- Pretty chill at start. Just wanted to find the silly triangle! Then easy 1st control.
2- Lost 30 sec to winner here, eep! Started out east, decided to run through some low nastiness, but then to head west on road after all... should have just stuck with east, *and* avoided the nasty brashing.
3- Slightly distracted by a not-mine control, otherwise fine.
4- Silly, silly route choice. Didn't go through the nice white woods, instead went way around on paths... brain, please work!!
5- Road to path at the bottom of cliffs right to control, finally getting into it!
6, 7, 8, 9- Switch to urban-o, much better.
10, 11- The two woods controls, but totally simple. First at the edge of a big yellow that it was fastest to just take paths to, second was visible from the first... not so tricky.
12- Mistake again: two openings in uncrossable fences made a great diagonal across a paved area, but I ran way around it. Bummer, and I kinda saw that option beforehand, but got dragged by a hill in the way. Should have had more discipline.
13, 14, 15, 16- Fast running, simple urban stuff.
17, 18- Little more woods, again not complicated, slightly slow to 18 deciding which fence opening.
Finish- sprint! Although my time on the splits read some ridiculous time... not sure how it was.

Takeaway: On the detailed first bit, should have taken a fraction more second to route choice. Otherwise, pretty good. I ran within my able-to-make decision bounds. Happy!

1 PM

Running warm up/down 10:00 [1]

Warm up for the final. Pre-start exactly where the model was yesterday. Nice sunny day!
2 PM

Orienteering 17:20 [5] 2.6 mi (6:40 / mi) +75m 6:07 / mi

Sprint Final, Kristiansten festning map

Pre-start run amusingly included a bit through an empty (for Sunday) shopping mall. And then, you emerge and there are crowds of people! I totally didn't know where to go- apparently onto the stage, where you start through a little wand, just like in a skiing race!

Lots of city-like orienteering, more normal than the qualification, with an interesting bit in the castle at the top of the hill and a park-like bit following. A unwise choice of descent off route into head-height brambles (oops, wearing shorts) heading to 12 was a bummer. Otherwise, think I lost some time because a crease made some of my map come off, showing an opening at the top of a fence that wasn't actually there -> confusion! A few slightly poor route choices, but none killer, and didn't hesitate, which is important!

Definitely psyched with coming in 37th!

Saturday Aug 7, 2010 #

Running warm up/down 10:00 [1]

About a 7 min warm up just around, and little jog after. Gorgeous in the sunshine!!!

Orienteering 20:00 [3]

Sprint Model: Nidarø-Kalvskinnet

Sandra connected the points for me, which was nice, more focus than deciding which control to go to next step-by-step like yesterday.

Pretty smooth, lost a bit of contact running down one road, but easy to get back with features around. Nothing too tricky. After going around, ran backwards through the map, checking out the underpasses and interesting shades of green.

Feel lots better running today, pretty spritely, hard not to go hard!

Friday Aug 6, 2010 #

Orienteering 1:00:00 [3]

Middle Model: Øvre Jervan

Whoa, and back into some serious orienteering! Marshes and dot knolls and contours, oh my!

Did not feel that spectacular running around, just tired, and out of practice running in terrain. No major ankle rolls, but they didn't seem too stable...

Did start, 41, 39, 40, 52, 51, 50, 46, 44, 45, 43, 42, 41, 39, 40, 38, home. Guess that was a fair number of controls! Lots of blueberries around. Totally ate some when I fell down once, also on the way back on the track.

Things noted: light green wasn't too bad visibility or battling through branches, but was rougher under foot. Love the marshes at the top, really fun.

Wednesday Aug 4, 2010 #

Running 56:04 [1]

Early morning run with Tucker! Nice run around Port Meadow, luckily between rain showers.

Tuesday Aug 3, 2010 #

Running 40:00 [1]

Quick run while laundry washing!

Monday Aug 2, 2010 #

Running 42:00 [1]

Lunchtime run, up Cherwell for a bit (many fewer people punting on the weekend) and around Parks. A few 2 min strides.

Strength 45:00 [1]

Circuits, with special guest Tucker! Good to catch up with him, he's apparently taken to actually rollerskiing around Oxford... My last OUOC circuits for awhile.

Sunday Aug 1, 2010 #

Running hills 1:35:30 [3]

Over to a friend's house to try to borrow his bike, but I only succeeded in flattening both tyres because the pump that was right by his bike needs a new valve, apparently.... I felt really stupid, good to know it is actually broken.

So ran up to Shotover instead and did 7 x (1 min up, 45 sec down (easy), 30 sec up). Wanted to do 9, but hamstrings were getting tight after 7, so decided not the time to get myself injured!

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