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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ricka

In the 7 days ending Oct 11, 2014:

activity # timemileskm+m
  Orienteering3 3:34:33
  Walking3 3:30:00
  Running1 15:00
  Total6 7:19:33

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Saturday Oct 11, 2014 #

Orienteering warm up/down 15:00 [1]

Warm-up on small model map next to Start - nice idea!

Orienteering race 1:05:48 [4]

Tough technical terrain - 4 1-2 minute errors - but stayed close and mostly in map contact. Then frustrating 6 minute error at end - UGH. Still, 24/59, about 40th percentile - about my expectations for M55-64 . Pace counted on every leg - really helped!

Great news - I'm healthy! Felt real good out there. I was dehydrated and totally exhausted after model run yesterday but then it felt that that purged my system. Looking forward to the Long.

S-1: Didn't notice trail option right so followed 2 women and elephant tracks through tall grass - good option.

1-2: small depression was on gnarly knoll with lots of slash yellow. Went for knoll and spent 1-2 minutes in control circle - ugly. Trail to rock face to depression looks best way to attack ugly control circle. (-1 min)

2-3-4: Straight - read small knolls correctly.

4-5: Went left to take advantage of open pine forest, then over-corrected to right. Quickly realized that I was too close to power line - relocated quickly (-2 min)

5-6: Longest leg - getting through power line cut was tough. Tried to used knolls and swamp - kept pace counting and bearing - lost contact and could not match subtle features. Thought I'd need to hit water and bounc e back - looked left to see orienteer and control! Lucky leg of day!

6-7: Knolls and other runners pushed me left - straight to #8! Easy run back to 7. (-1) So 7-8 to 0.5m boulder was fast.

8-9: Went left a bit to avoid green - turned right, read knoll to attack control.

9-10: Right looked much cleaner - read features well but hesitant.
10-11-12: Now the short legs - clean
12-13: Looked easy "run to big hill, turn right" Found the hill and then brain-dead for 5 minutes (forgot to STOP!). Wandered, found #14 (50m from #13). Probably went to wrong nose from 14 - up to14 again. I'll take bearing - probably made 180. Back to 14 - Careful bearing and still struggled to find 13. UGH - but 13-14 was fast!
14-F: Clean finish

Friday Oct 10, 2014 #

Orienteering 1:30:00 [2]

On model map for Long and Middle at NAOC 2014. Much more challenging technically than last week - "be careful out there". With 25m contour intervals, terrain is much more subtle. Vegetation very well mapped - white and light green fast, avoid medium green! Rocks are "under-mapped" by midwest standrards - very consistent and just need to get used to it.

Thursday Oct 9, 2014 #

Walking 1:00:00 [1]

Easy hike at Charleston Lake PP - beautiful lake and rock formations. Scared my 4th grouse in 3 days. Recovery continues - still low energy.

Wednesday Oct 8, 2014 #

Walking 1:30:00 [1]

Trail and off-trail hike at Charleston Lake PP. Saw a pileated woodpecker but too furtive to get a picture.

Tuesday Oct 7, 2014 #


Just realized that I've had a 'head cold' for a couple days: achy, low energy, clogged. Probably started Sunday but adrenalin carried me through. Feel better about lazing Monday and Tuesday. Much better Wednesday. Will get on model maps Friday.

Now at Charleston Lake Provincial Park - very empty. Beautiful. All night rain. Sadly, canoes rented only on weekends in off-season. Saw a porcupine. Hanging out at Gananoque book store/coffee house.

Monday Oct 6, 2014 #

Walking 1:00:00 [1]

Easy walking along Lake Ontario shore and 1812 battle field at Sackett's Bay. Enter Canada tomorrow on way to NAOC.
Rest day - legs really needed it.

Sunday Oct 5, 2014 #

Running warm up/down 15:00 [1]

Orienteering race 43:45 [4]

Best run in a while - 5th of 24 in M60.

S-1: Hesitant - could not decide among left to trail and up; straight; or high and drop in (seemed hardest). But kept moving, I hit trail and bounced up 2 contours. Perhaps lost 1 minute. Weak start.
1-2: Slightly distracted by other runners and by 3 'nice' spurs. Figured out terrain nicely.
2-3-4-5: Late start - some elephant tracks helped.
5-6: Pace counted but still hesitant. Slow, then lost track of re-entrants - not sure when I turned left up one - assumed I'd overshot it. Hey, there's a control in side re-entrant - mine! [-2 minutes]
6-F: Minor hesitations but stayed clean:
climbed to 10 - where IS re-entrant??? Oh, 10m left!
11-12: checked small knoll first - cost little time
12-13: tired, drifted left, got to 'foot of spur' - no control! Hmm, there's one up 2 contours - UGH - this is not the "foot"!

I finished 5th with only one top 5 split - consistency pays! 4th was 3+ minutes away and 3rd was 8 minutes ahead.

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