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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DWildfogel

In the 7 days ending Oct 19, 2013:

activity # timemileskm+m
  Orienteering3 3:04:02 6.7(27:28) 10.78(17:04) 26519 /25c76%
  Stretching2 2:15:00
  Running2 27:39 2.24(12:21) 3.61(7:40)
  Strength exercises1 20:00
  Total7 6:06:41 8.94 14.39 26519 /25c76%

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Saturday Oct 19, 2013 #

11 AM

Orienteering race 50:23 [5] **** 3.2 km (15:45 / km) +65m 14:18 / km
spiked:8/12c shoes: Integrators Orange

US Classic Champs, Day 1 Brown. Sunny and cool, quite lovely. 11:33 start. Did 5 of the controls quite well (5, 7, 10, 11, 12; 10 and 12 were quite easy); 3 reasonably well but cautiously (1, 2, 9); one errors of about 2 minutes and one of about 30 seconds (6 and 4, respectively); and two errors of about 5 minutes (3 and 8). On both the big errors, I got to good attack points quite well, but then wasn't careful enough going to the bag; in each case I now see that there were things I saw in the terrain which were mapped and could've quickly straightened me out, but I didn't think of those things as mapped features and didn't check the map for them. Think I would do much better if I were in terrain like this again, but tomorrow's terrain (which is on today's map) is even more difficult than today's.

Peter ran the course in a splendid 30. The excellent Canadian orienteer Geraint Edmunds was second in 37. Rick Worner and Valerie Doverov had excellent runs for 3rd and 4th (41 and 44); my 50 was fifth. Phil Hawkes-Teeter's 59 was the only other time under an hour. Charlie was 10th in 63 and Chuck had a very tough day, finishing in 85 minutes.

Running warm up/down 12:00 [2] 0.9 mi (13:20 / mi)
shoes: Integrators Orange

10 minute warm up, in two parts. Started a cool down jog, but after a couple of minutes felt like I was better off just walking around for a bit and then stretching.

Friday Oct 18, 2013 #

Stretching 1:30:00 [1]

The usual weekly accumulation of stretching.
12 PM

Orienteering 1:15:00 [3] 2.0 mi (37:30 / mi)
shoes: Integrators Orange

Model Event at Bear Brook. I can navigate in this terrain if I take my time. Can I do it if I go a little faster?

Thursday Oct 17, 2013 #

(rest day)

Travel to New Hampshire. Get to the hotel around midnight.

Wednesday Oct 16, 2013 #

11 AM

Running (Easy distance) 11:55 [3] 1.14 mi (10:27 / mi)
shoes: Kayano 19's

Front of house. Warm (mid-70's, no wind). Just loosening up. Was hoping to feel better, but there's still a couple of days before the Classic Champs.

626, 529

Running warm up/down 3:44 [2] 0.2 mi (18:40 / mi)
shoes: Kayano 19's

Cool down

Tuesday Oct 15, 2013 #

5 PM

Strength exercises 20:00 [4]

Upper body only, 2 sets of each exercise instead of 3, and about 90% of the reps. A little less weight on the lifting exercises.

Monday Oct 14, 2013 #

Stretching 45:00 [1]

Rest day, but did 15 minutes of stretching 3 different times.

Sunday Oct 13, 2013 #

1 PM

Orienteering race 50:39 [4] *** 3.4 km (14:54 / km) +160m 12:04 / km
spiked:11/13c shoes: Salomon Speedcross 3

Tilden.With the US Classic Champs only 6 days away, goal for today was to not get too tired while getting in about 35 mins of practice (running it like the first 35 mins of an hour run). Did that pretty well, feeling reasonably efficient and smooth through #9, reached in 34 minutes. Should've stopped there, but saw there was only a small loop to go, so slowed down even more and went on. Alas, lost my concentration, too, losing my place on #10 and then after recovering, not realizing that there were 3 reentrants rather than two (I kept thinking that the middle and E one were the W and E ones).

Wore rubber-cleated trail shoes, a definite MISTAKE in this dry terrain. Thus had to be very cautious on several steep downhills.

Lost maybe half a minute on #3, #5 and #7 due to unmapped nasty vegetation. Also lost a minute on #7 as I came in too high, to the wrong boulder.

Started late, after working at the epunch tent for a couple of hours.

My route is on the BAOC RouteGadget site.

Orienteering warm up/down 8:00 [2] 0.6 mi (13:20 / mi) +40m 11:03 / mi
shoes: Salomon Speedcross 3

After working at the epunch tent for 2 hours. Up the big hill from Lake Anza to the start, and then a little jogging. Quickly discovered that my rubber cleats were not going to be adequate for this terrain.

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