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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iansmith

In the 1 days ending May 5, 2009:

activity # timemileskm+mload
  Running1 32:07 3.36(9:34) 5.4(5:57) 24024.1
  Orienteering1 21:05 1.8(11:42) 2.9(7:16)21.1
  Total1 53:12 5.16(10:19) 8.3(6:25) 24045.2

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Tuesday May 5, 2009 #

Orienteering 21:05 [4] 2.9 km (7:16 / km)
shoes: 200811 NB Absorb EX 12

Pia Kivisakk's Peter's Hill Park-O at the Arnold Arboretum. I had a good race, except for my MP of the first control. I checked the code (as I always do), and noted that the '27' seemed incongruous, when usually the codes for Park-Os are the index of the control. The control (which was for the beginner course) was about 30 meters short of mine, on a cliff instead of a knoll. I blame my poor decision making on not being in the right mindset for the race. In any case, I noted the probably incorrect code, punched, and cheerfully went on my way.

Ross had a time of around 18 minutes; Clem, Brendan, and Sam were in the 20 range. I lost about a minute physically grabbing the punch and punching my map, and probably 1-2 minutes planning routes slowly at the control. Sprints are my relative forte, and I'm hopeful the next few Park-Os will bear that out.

I encountered Michael Commons twice, the first time, I was flying down a hill to control 2, but on the second, I was moving on a trail passing him going in the opposite direction, so I couldn't perfectly dodge his impulse to socialize. If I remember correctly, he said something relatively nonsensical, like "here you are again;" I surprisingly placated him by bending my right wrist in a rough approximation of a wave before we passed.

Running (Hills) 32:07 intensity: (22:55 @2) + (9:12 @5) 5.4 km (5:57 / km) +240m 4:52 / km
shoes: 200811 NB Absorb EX 12

After the Park-O, Clem invited Brendan and me to join him running hill intervals up Peter's Hill. The path we chose was about 175 meters long with about 30 meters of climb. I ran the first three intervals as goat and ran way too hard; I dropped back after that and was seriously considering quitting after the fifth. Brendan passed me on the fifth hill and kept encouraging me to keep going, which was helpful. Also at Brendan's suggestion, we had a long (500 meter) recovery on a paved trail with a steady grade, which also kept me going - it was much easier to decide to run another hill after that three minute cooldown.

Times (up/rest):
52.2 / 2:21.3
1:02.7 / 2:37.5
59.8 / 2:41.0
1:11.0 / 2:41.8
1:12.2 / 3:19.8
1:16.6 / 2:44.6
1:22.2 / 3:00.5
1:15.6 / 3:28.1

I guess the biggest lesson is to run what feels to be ludicrously conservative at the start of long sessions (e.g. the Billygoat, or really any non-sprint course). I have the same problem running mile time trials. I speculate that I have a relatively high proportion of fast twitch muscles relative to most orienteers (that could be completely bogus); alternatively, I just really suck at pacing.

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