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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rosstopher

In the 7 days ending Nov 20, 2011:

activity # timemileskm+m
  orienteering2 4:06:48 20.26(12:11) 32.6(7:34) 170
  Trail run3 2:32:31 16.77(9:06) 26.98(5:39) 180
  Road run2 2:30:21 22.07(6:49) 35.51(4:14) 266
  Strength3 2:24:00
  Innebandy1 30:00
  Total10 12:03:40 59.09 95.1 616

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Sunday Nov 20, 2011 #

11 AM

orienteering 2:29:27 [5] 19.98 km (7:29 / km) +116m 7:16 / km

Vinterresjet. A really fun event. I guess I could call it a race, but it's really more of a spectacle. It's mass start, and mass confusion. The maps are peppered with hints about how to find the controls, but those hints are sometimes Swedish text, wrapping around the edges of the map.

My plan, going into this race, was to not get too hung up on knowing what was going on, to do an awful lot of following the lead if someone looked like they knew what they were doing, and to run hard.

I got a lot of help from other racers that translated stuff for me when I looked lost and when I said things like " I have no idea what I'm doing right now."

Some triumphs and some failures when it came to the tricks. I got caught hard by the mirror flipped control on the first map, I ran to where there was a control and a sign that said something like "Are you sure you're in the right spot?" I didn't realize the mirror flip until I had finished the whole course, basically... I just followed the first person that yelled "Ah!" and he lead me right to the flag.

I triumphed, though, on the swiveled control on map two, because I noticed the little patch of field, and realized that I couldn't follow my compass but instead had to go to where the field really was.

I also triumphed on the quiz about mushrooms section of the course. I hadn't read the information sheet in our packet, but I knew enough biology and enough Swedish to answer the questions correctly and thus I visited all the proper controls.

Perhaps the biggest time loss for me was making a Swedish translation mistake though. There was a section after control 20 that had been blanked out, except for a few narrow corridors that traced through the empty zone. There was a warning in the empty zone that I mistakenly read as "you are not allowed to run in the empty areas" but what was really a warning about not running in the "private areas" [a one letter difference from tom to tomt]. I ran a long way around to avoid that, but I should have just run straight through the blind zone.

Very fun day, and a cool chance to run with lots of people in various places around the course. It's really nice to see a small group of dedicated juniors put on such an amazing show. 90 starters, entry was free for juniors this year, and about 3$ for adults ( they had a grant to help offset costs this year). Between the 5 of them, they made a sprint map, creatively mangled everything in OCAD, had a cool arena, food, awards, and great atmosphere. Check out their website.
5 PM

Strength 1:00:00 [3]

It feels weird going to gympa on my own, but everyone else was either traveling or tired out from the weekend. So I biked down to get my strength on. I'm doing better and better.

Afterward, watched the first half of Olle's bandy game. I would have watched more but I was really hungry and 90 minutes is a long time in the cold when you have only a vague notion of the rules and whatnot. Olle did have at least one really good play, when he skated fast out of the goal on a corner kick (??) type play and intercepted the ball before the other team could get the shot off. My take on bandy is that it's easier to follow than hockey, but that all these sports are probably more fun to watch if you've played the game before.

Saturday Nov 19, 2011 #

1 PM

Trail run 1:26:54 [2] 15.43 km (5:38 / km) +111m 5:26 / km

The boys arranged for a game of paintball at a nearby course, and so I joined with a certain amount of trepidation. I love all kinds of social events, but I'm pretty bad at shooting type activities. We played about 5 games of 12 or so minutes, and in that hour of action I think I got hit approximately 40 thousand times. Proving at least two things a) I am not good at paintball and b) paintballs hurt.

I was also playing very differently than everyone else, as I did not use nearly as many paintballs. we all started with 500, and I had probably 100 or so that I gave to other people or had left at the end. I knew that I couldn't hit things too far away so all my time was spent trying to get closer.

I don't think I'll make a point of playing again, as the pain part certainly overrides the competition aspects for me. I would, however, gladly play again if I could get Jordan to play on my team or some of the other cadets. I bet their quite impressive to watch on such a course.

Anyway, the GPS and the exercise came afterward, when 6 of us ran back from the paintball course to the clubhouse, following along trails and some roads but also a long section of powerlines/marshes. Nice easy relaxed pace and good company. A good warm up for the Linné Gala in the evening.

Friday Nov 18, 2011 #


I wrote a blog post!

I did indeed write a blog post, but Sam is the one links the blog to AP and facebook. She's pretty awesome like that.
4 PM

Trail run 27:13 [2] 4.93 km (5:31 / km) +40m 5:18 / km

Not really feeling so awake, but motivated to get in a run before gympa tonight. I had lots of free time all afternoon in lab, but right when I was about to head out the door I got caught up with looking at some beautiful retinas.

Thus my run was shorter than I wanted, and I also got to gympa a few minutes late. I'm good at being late to things... lots of practice.

The forest was beautiful tonight, and since my headphones officially died today, I enjoyed them in relative quiet. I ran underneath the watertower in the center of the park, and could hear traffic sounds being reflected in an echo-y cool way.
5 PM

Strength 1:00:00 [4]

SnyggMagnus Gympa. A hard session tonight, my triceps are quite achy now. I'm learning the choreography a bit better though, and I'm good about staying back and out of the way of others during the parts that require balance and coordination :)

Thursday Nov 17, 2011 #

6 PM

Road run 10:28 [2] 1.9 km (5:31 / km) +17m 5:16 / km

Warm up before intervals. There is a thick layer, really thick layer, of frost on all the roads tonight, and running around was quite slippery. I wonder if the cold weather was keeping the numbers down tonight... still a big group, but not so many as we've had other intervals sessions.

Road run 56:21 intensity: (26:21 @2) + (30:00 @5) 12.38 km (4:33 / km) +63m 4:26 / km

A ladder session 1-2-3-4-5-5-4-3-2-1, with 90 seconds jogging rest between most of the intervals and 3 minutes between the two 5 minute intervals. The loop we ran tonight was a bit different, but still covered familiar territory for me - south of the Stadskoggen, then past the math building, and the BMC, then north of the Stadskoggen and back along Norbyvägen.

Henrik was leading the group tonight, running the fastest and also making a point of jogging all the way back to the slowest section of the group during the rest so as to keep everyone together. A nice team feeling when everyone starts all the intervals together.

A short cooldown after the session, then shower, sauna, and home to a dinner already prepared by Sam. Also got roped into testing christmas themed foodstuffs.... life is pretty good.

Wednesday Nov 16, 2011 #

6 PM

orienteering 1:37:21 [4] 12.63 km (7:43 / km) +54m 7:33 / km

Hammerskog. Night orienteering club training. Really cold tonight, so I made sure to wear enough clothing. Course was 10k, and my last night-o outing was less than perfect, so I was hoping for a faster time and some redemption.

Started out with very conservative routes, and started going more straight along the line on the way down south to 5. I got momentarily lost on the way to 8, and on the way to 9, but in both cases I was able to relocate fairly painlessly. The northern section of the map was quite junky, and I got really bogged down in the woods going to 13 and 14. Saw a light at 14, and it turned out to be Johan, but really mostly was alone in the woods. Only 3 finished the long course tonight, so that's a podium finish :)

Very happy with my progress thus far.

Tuesday Nov 15, 2011 #

6 PM

Road run 1:23:32 [4] 21.23 km (3:56 / km) +186m 3:46 / km

Half Marathon day. Feeling really sleepy as I headed over to KG, but as usual the training woke me up and had me feeling quite alive at the end.

At the start, the group headed out at a slower pace but Inga really wanted to run faster tonight, and quite soon she pulled ahead of the pack. Lutas went along with her, but the rest of the group hung back. I decided that I should catch up and run at the faster pace, and that made for a great outing... glad that I didn't stick with feeling sleepy and slow.

We ran into trouble with the construction around the shopping center, and to get around the obstruction we ran the long way around to the south... which meant that we ended up reeling the rest of the group in again over the next couple of k.

I was enjoying the pace and the group and was really surprised when at 10k Inga and Lutas just stopped. I need to learn more Swedish so that I can understand when people are chatting beforehand :) I kept going and was by myself for 10-15 minutes before Henrik ran forward to join me and pace me through the rest of the course. I really needed the help too, starting at about 18 k, I was starting to fade. Chasing down Loefaas was a nice motivation, and resulted in my fastest time for one of these half-marathons so far.

Afterward, lots of hanging out in the clubhouse. A shower and a sauna go a long way towards curing anything that ails you. Also cool to have fika waiting in the clubhouse and people sitting around talking, doing homework, having club meetings, etc. Makes for a good atmosphere.

Monday Nov 14, 2011 #


Just a note to post that I too have counted my number of controls visited, starting the day after WOC, though I do not have a goal for how many I'd like to visit before next summer. I just like to be involved in all the fun stuff that everyone else is doing. :)

So I've gotten 721 so far. I'm not counting Hittaut points, because I never did any of them with any real navigational intensity.

5 PM

Trail run 38:24 [2] 6.63 km (5:48 / km) +29m 5:40 / km

With Boris, around the lit track in stadskoggen before strength tonight. I will be sad when he goes back to the US.

Strength 24:00 [3]

New and Improved Rockgympa, led by Henrik. I can't tell which part is the hardest... the jumping up and down on one leg or the deep lunges. Possibly the planks at the end. Because of the various gympas, I now associate a lot of music with specific moves or exercises...
7 PM

Innebandy 30:00 [3]

Playing with the club after Rockgympa. Sweating a lot, and feeling like I'm getting the hang of this ball and stick thing. Fun times.

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