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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tom O

In the 7 days ending Nov 16, 2014:

activity # timemileskm+m
  Orienteering3 3:20:28 13.17(15:13) 21.2(9:27) 86023 /25c92%
  Volleyball1 1:30:00
  Weights1 45:00
  Road Run1 45:00 5.9(7:38) 9.49(4:44)
  Sit-ups1 8:00
  Total5 6:28:28 19.07 30.69 86023 /25c92%

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Sunday Nov 16, 2014 #

Orienteering long 1:53:37 [4] 11.8 km (9:38 / km) +445m 8:06 / km
shoes: Icebug Spikes

Fountainhead Regional Park - US Ultralong Champs - Green course. I had been to this park way back in the 1980's during my brief stint as a QOC member. It has changed a bit since then and the new map is much-improved. I didn't have any major expectations for this race - had not trained well for the distance and I got virtually no sleep last night. The congestion from the cold and the scratchy throat were still bothering me. But I once ran a half marathon under similar conditions so I knew it would still be possible to compete.

I was feeling very groggy at the start and took a sub-optimal straightline route to #1 (the road would have been faster and safer). But it looked like a relatively innocuous control and I figured the pack would help me hone in on it. I thought I knew where I was when I crossed the ridge but when I dropped into the re-entrant, I saw no control. I was too far to the north. I bounced around the re-entrants and finally figured things out after losing about 4 mins (Attackpoint says 3:37 lost, which coincidentally was my exact time behind Spike, the winner). But I can't say it cost me the race. Things would have been much different had I been racing head-to-head with the other leaders and I think there's a good chance I would have made another bobble somewhere else. As it was, it allowed me to negotiate the course mostly free from the stress of the head-to-head competition, which is the way I like it.

I slowly reeled people in but was still not feeling very strong up through #6. I took a gu on the way to 6 and some Gatorade at the aid station which seemed to help. I felt a little stronger the rest of the race. I first spotted Pavlina leaving #8 but was unable to catch her until 14. Also ran 11-13 with Glen Tryson. 11-12 was an awesome leg. Very challenging both mentally and physically - I was relieved to get to 12 unscathed.

I knew the last few controls were relatively easy and it would be a good opportunity to pass people if I could muster some speed. I edged ahead of Pavi and then caught up to Peter just before crossing the road. We punched 15 and I headed out to the road toward 16. I never saw the out-of-bound X's on the road on my map - just didn't register in my brain. Peter and Pavi yelled to me to tell me I was out-of-bounds so I returned to the trail to complete the leg. Then it was a footrace to 16, 17 and the finish and I was able to avoid being passed.

This was a fine course set by Nadim and a good finish to a fantastic weekend of races. QOC did a great job on all counts. A nice capstone to a busy Fall A-event schedule in the northeast. I really enjoyed slugging it out with the other runners in a tightly contested M-50 class.

Saturday Nov 15, 2014 #

Orienteering race 34:14 [4] *** 3.7 km (9:15 / km) +175m 7:29 / km
spiked:11/12c shoes: Icebug Spikes

Hemlock Overlook Regional Park - Long Day's Night Middle - Green X Course. Another fun course courtesy of Tom Nolan. I was pretty methodical and clean the whole course until making a boneheaded decision enroute to 11. Was heading for the trail (obviously the best route) and then changed my mind and decided to run the woods thinking I could always bounce off the road just beyond the control if I missed. But I went too far right costing me a couple minutes and the race.

Friday Nov 14, 2014 #

Orienteering race 52:37 [4] *** 5.7 km (9:14 / km) +240m 7:38 / km
spiked:12/13c shoes: Icebug Spikes

Oregon Ridge Park - US Night O Champs - Green X course. I was really looking forward to this race - partly because I like Night O and partly because I love the open woods at Oregon Ridge. Had a bit of a cold/mild fever all day but it didn't really bother me once I got going. Basically a clean run. Just slightly high on #4 but quickly corrected. A really nice fun course set by Jan Merka. Weather was cold - 30's. Felt pretty good about my run but, alas, I was Baltered.

Wednesday Nov 12, 2014 #

Road Run 45:00 [3] 5.9 mi (7:38 / mi)
shoes: Asics GT-2000

Lunchtime run. Did an extra loop in the development. Probably the last warm weather for awhile.

Volleyball 1:30:00 [1]

Shorthanded tonight so we played 3 on 3. Lame games.

Monday Nov 10, 2014 #

Weights 45:00 [3]

Sit-ups 8:00 [2]

600

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