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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AliC

In the 7 days ending Oct 19, 2012:

activity # timemileskm+m
  Orienteering4 3:15:36 12.6 20.28 35162c
  Rollerskiing2 2:13:31 18.9(7:04) 30.42(4:23) 123
  Running4 1:26:53 10.36 16.67 5
  Cycling1 24:26 6.72(3:38) 10.81(2:16) 23
  Drills2 19:04 0.29 0.47
  Strength1 6:50 2
  Total7 7:46:20 48.87 78.64 50462c
  [1-5]7 7:44:24

» now

Friday Oct 19, 2012 #

9 AM

Orienteering 35:00 [1]

Arrived at NAOCs and headed out in the rain for a waltz around the model map, trying to note vegetation and other things. Noted that a distinct tree in the middle of the woods wasn't super-distinct and that veg boundaries were there, but difficult to make out in a flash.
1 PM

Running 6:00 [3]

Warm up- a little more intense than planned, as I had forgot my uniform top at the arena, whoopsie!

Orienteering race 35:27 [4] *** 4.3 km (8:15 / km) +130m 7:10 / km

NAOC Middle - Adams Creek - RouteGadget

A very solid race, 2 min back from Emma Johansson, just snuck in before Sam. It did feel like I was just jogging at some points, but I had no real mistakes or moments of confusion. I lost time in some little things, most notably right around the spectator run-through. I didn't give those controls enough respect, figuring they would somehow be 'easy' because of their proximity to the big open rocky area.

1 - A hard first control! I went in off the trail bend and contoured/kept to bearing which dumped me right at the reentrant and control. Phew!
3 - I went straight, Emma was signifcantly faster, I wonder how...
5 - Lost time hesitating choosing a route from #4, ended up using trail of white for a bit.
6 - Drifted too far right, slowed down to adjust.
8 - Was confident and just opened up and ran! Won that split by a bunch =)
9 - Wow, really lost time on this one, should have kept the running speed up, it was an easy one! I remember hesitating, should have just kept the confidence.
12 - I did the hillier route choice, should have gone right, I think.
13 - Ooh, terrible. Jeff Teutch came screaming by, tried to use him to pick up the pace, but that left less brain power to figure out actually getting to the spectator control...
14 - Again, not enough respect, just figured I'd see it on the other side of the wide open, and there were also other people around who I kinda figured might also find the control. But we were more left of the line than I thought, and another control was kinda similar in a narrow reentrant and then was starting to head too far E before correcting. Boo.
15 - I didn't have a good route, and was hesitant the whole way. Angelica came screaming by me at one point, which kinda kicked my butt into gear!
17 - High percent behind on this one, I was hesitant avoiding going to the lower (wrong) boulder.

Great fun, enjoyed the challenge of a nice, technical middle-distance!

Wednesday Oct 17, 2012 #

5 PM

Rollerskiing 55:01 intensity: (1:21 @0) + (39:15 @1) + (13:36 @2) + (49 @3) 6.81 mi (8:05 / mi) +56m 7:53 / mi
ahr:118 max:161

Very chill specific strength workout around the neighborhood. Lots of folks cleaning the leaves off their lawns. Read a map of Stuckey's Pond, finally getting out using the map holder!
9 PM


And did my orienteering homework, finally! Have QuickRouted both the SMOC meet at Mill Lake and my most recent training on the Wildwood map (both linked below). Turns out for the latter I missed a control site or two, whoops!

Also read up on Bulletin 3 for NAOCs- excited!

Tuesday Oct 16, 2012 #


Is anyone heading from somewhere along I-80 towards NAOCs on Thursday? I would really, really love to carpool, drop me a line if so!
5 PM

Cycling 8:50 intensity: (3:43 @1) + (5:07 @2) 2.53 mi (3:29 / mi) +5m 3:28 / mi
ahr:128 max:142

A very multi-color day =). Biked to Wildwood, because I'm trying to take it easy on my injured toe....

Running 4:06 intensity: (9 @0) + (2:14 @1) + (1:43 @2) 0.43 mi (9:32 / mi)
ahr:125 max:137

Orienteering 24:50 intensity: (10:43 @1) + (13:53 @2) + (14 @3) 1.73 mi (14:21 / mi) +35m 13:30 / mi
ahr:130 max:157 11c

And second time orienteering at Wildwood! Used more of the terrain, totally usable, except when I tried to get to the bit in the upper north-east corner, which it turns out, is on the other side of an uncrossable body of water. Well, probably crossable if I really wanted, but eh.

Surprised lots and lots of deer. Think they have learned that people generally stay on the trails.


Running 5:55 intensity: (5:51 @1) + (4 @2) 0.6 mi (9:56 / mi) +4m 9:44 / mi
ahr:122 max:130

Drills 9:21 intensity: (6:15 @1) + (3:06 @2) 0.29 mi (32:13 / mi)
ahr:129 max:152

Ankle plyos.

Cycling 15:36 intensity: (11 @0) + (15:25 @1) 4.19 mi (3:44 / mi) +18m 3:41 / mi
ahr:117 max:128

Strength 6:50 [1] 0.0 mi +2m null / mi

Hammies and push-ups (up to 20!)

Monday Oct 15, 2012 #

5 PM

Rollerskiing 1:18:30 intensity: (51:16 @1) + (27:04 @2) + (10 @3) 12.09 mi (6:30 / mi) +67m 6:23 / mi
ahr:126 max:156

Bike path + Wildwood loop rxc, alternating between double pole, no poles and with poles about every 10 min. The Wildwood loop does have some gradients, one I even V1'ed up in a bit of a lazier mood...

Sunday Oct 14, 2012 #

1 PM

Running warm up/down 2:52 intensity: (27 @1) + (2:12 @2) + (13 @3) 0.33 mi (8:41 / mi) +1m 8:36 / mi
ahr:136 max:164

Met oodles of friendly SMOC folk in the parking lot/at registration before heading out!

Orienteering race 1:17:18 intensity: (15 @0) + (5:15 @1) + (20:11 @2) + (32:06 @3) + (19:31 @4) 6.61 mi (11:42 / mi) +152m 10:55 / mi
ahr:155 max:175 14c

SMOC Red course @ Mill Lake

Very, very happy that both my ankle and toe survived with no extreme pain upon dorsiflexion, woo! Had a great time out there, but I had a bonus adventure doing a 180 degree error that led me of the map and totally, totally confused. I'm not sure I've actually ever 180'ed so badly, but hopefully that gets it out of my system for next week!

With that error, guskov trounced me, and I just snuck in a half minute or so before Mark V.

Will write up in detail, because I haven't been doing much orienteering recently, so can stand to learn from each leg.

1- Undecided - saw the low trail, thought that looked nice, then kind wimped out about reclimbing contours. So stayed high and ran into an 'erased' trail - meaning it is (mostly) erased in the terrain and also (mostly) erased on the map. Ok, but probs the low trail is fastest
2- Up and over on bearing, then I hesitated becasue it looks like left reentrant was circled, but control was in the right reentrant, went down to check and my code, so punched.
3- Trail run, I turned off well.
4- Trail run, but I probably put too much effort into skirting the Crazy Hilda's Halloween House (= OOB).
5 - Trailed it again, after looking at some thick veg on the edge of the field.
6 - A bit thick at first, I found decent ways through though, then the most gorgeous and interesting bit of map! Nobbly and open!
7 - Hesitant, becuase I wasn't 100% sure I'd found the marsh crossing I wanted, but then other features lined up, so I had to have. Approaching control, didn't sense things lining up for awhile, so remained hesitant.
8 - Ug. So this time, I didn't find the marsh crossing I wanted to, so was initially confused, and so the going-south plan didn't work. Then something happened, and Aha! I figured out I had to go north??? except, I didn't... so I ran off the map. Took awhile to realize and then battled across a marsh to get back on the map. Phew.
9- Yeehaw, found the helpfully-marked-on-map new trail.
10- Went left of immediate marsh- maybe right was more direct?
11- Stayed on ridge, some running into thorns, ran through the graveyard... it wasn't marked OOB...
12 - Went on big trail and then in.
13 - Run, run, run, and then I missed the control because it was not right adjacent to stream-ditch as marked on the map. So went too far and then returned with a more-looking-up-and-around approach.
14 - More running, took the road, although I didn't get out to it very well, tried to cut a corner but it was thick green stuff.


Orienteering 23:01 intensity: (6:27 @1) + (14:47 @2) + (1:47 @3) 1.59 mi (14:29 / mi) +34m 13:34 / mi
ahr:136 max:158 10c

Control collecting. Chatted more before and after!
5 PM


Post-SMOC meet, mosied over to IKEA. Mmmmm swedish meatballs. And a new dresser and bookshelf, which will do the immediate rounding-out of apartment. Next mission is to assemble them... for another day.

Saturday Oct 13, 2012 #

9 AM

Running 1:08:00 intensity: (8:00 @1) + (30:00 @2) + (15:00 @3) + (15:00 @4) 9.0 mi (7:33 / mi)

Ooh, so goofmuppeted this morning. Last night, I looked up and saw that the NEOOC night-o was a good 3h drive away and decided I wasn't quite up for that, given recent long drive from Poughkeepsie and the very-soon long drive to NAOCs. So I decided to go to a local 5k instead. Except, whoops, it's tomorrow...

So ran at Wildwood instead, did my tempo. 2 x 15 min, with sometime in the later half off-trail, trying to keep tempo intensity but running through the woods. The woods are really open so this is kinda possible. I think I'll know Wildwood like the back of my hand after 2 years here in Toledo.

Drills 9:43 [2]

Normal running drills. I so hope that both these and the ankle drills are helping the ankle strength get up to snuff!

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