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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tom O

In the 7 days ending Apr 23, 2017:

activity # timemileskm+m
  Trail Run1 2:20:36 13.23(10:38) 21.29(6:36) 312
  Orienteering2 2:05:27 6.28(19:59) 10.1(12:25) 38020 /25c80%
  Weights1 45:00
  Track Run1 40:05 4.96(8:05) 7.98(5:01) 16
  Road Run1 23:27 2.57(9:07) 4.14(5:40) 66
  Sit-ups1 8:00
  Total5 6:22:35 27.04 43.51 77420 /25c80%

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Sunday Apr 23, 2017 #

Orienteering 1:02:46 [4] *** 5.0 km (12:33 / km) +185m 10:36 / km
spiked:8/12c shoes: VJ Iroc

West Point A-event - Jackie Jones Mountain Green Y course. Surely I would be bulletproof today in my new Kevlar(r) Iroc shoes? I had forgotten how special this terrain is. This course left me wanting more. I was clean up through 6 and having more fun orienteering than I have in a long time. But after checking in at 6, my brain checked out.

I'm always amazed at the creative ways you can find to screw up in this sport. I've done 180's before but I'm not sure I've ever done a 90. Leaving 6, I set my compass using the edge of the map to align to north. My map was folded tightly and I failed to realize that the edge of the map was aligned east-west, not north-south. I realized my error after reaching the stream west of the control but should have caught it much sooner if I had been reading the map. I tried to recover but ended up a bit west of 7 and fumbled around for a while. 4 minutes lost on what should have been one of the easier controls.

Still smarting from 7, I proceeded to blow 8, losing a couple more minutes after being too high. On the long leg, I went right running the major trail a good ways and then climbing to attack off the clearing at the building. As I was nearing the top of a really steep climb, I looked at the map more carefully and realized I could have avoided about 5 contours by going further right and then through the saddle NE of the building.

On 11-12 went up and over but it looks like going around the hill to the left might have been more optimal.

This was a beautifully crafted course which certainly did justice to the terrain. I just wish my brain had held together better over the 2nd half. A fine weekend of orienteering from the cadets.

Saturday Apr 22, 2017 #

Orienteering race 1:02:41 [4] *** 5.1 km (12:17 / km) +195m 10:19 / km

West Point A-Event - Green Y course on the Lake Popolopen map. An ok run on an ok course. I felt like I was moving in slow motion over the first half of the course which featured most of the climb. On the long leg, I went right to get to the gravel road as fast as possible, hitting it at the sharp bend, cutting the corner through the clean woods then going SE on the road all the way to the end of the swamp before attacking. I was wearing trail running shoes which did not give me much traction in the wet conditions.

Thursday Apr 20, 2017 #

Trail Run 2:20:36 [3] 13.23 mi (10:38 / mi) +312m 9:54 / mi
shoes: Salomon Sense Ultra

Judge Morris Estate / Middle Run Natural Area / Papermill Park - A tough hilly long run. Felt like I was running at about a 9:30 pace for the JM loop but the GPS begged to differ. Very slow pace throughout. Went splat at about mile 8.5 but no real damage done. Was happy to make it up the hill near the end.

Tuesday Apr 18, 2017 #

Road Run 11:23 [3] 1.29 mi (8:49 / mi) +35m 8:08 / mi
shoes: Salomon Sense Ultra

From the Y over to Baynard Stadium.

Track Run 40:05 [4] 4.96 mi (8:05 / mi) +16m 8:00 / mi
shoes: Salomon Sense Ultra

(8) 400 m intervals on the Baynard Stadium track with 400m recovery in between. This felt better than last week and was a little faster, maybe because it was a bit cooler. Did a slow recovery mile to finish up.

Road Run 12:04 [3] 1.28 mi (9:26 / mi) +31m 8:46 / mi
shoes: Salomon Sense Ultra

From Baynard Stadium back to the Y.

Monday Apr 17, 2017 #

Weights 45:00 [3]

Sit-ups 8:00 [2]


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