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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tRicky

In the 7 days ending Jul 28:

activity # timemileskm+m
  Orienteering (MTB)8 9:08:42 93.62(10.2/h) 150.66(16.5/h) 121635 /39c89%
  Mountain bike9 3:18:35 40.18(12.1/h) 64.66(19.5/h) 391
  Total9 12:27:17 133.8(5:35) 215.32(3:28) 160735 /39c89%
  [1-5]9 12:12:12

» now

Sunday Jul 28 #

9 AM

Mountain bike warm up/down 29:10 intensity: (16:02 @1) + (5:47 @2) + (5:47 @3) + (1:34 @4) 11.9 km (24.5 kph) +71m
ahr:125 max:164 shoes: Giant XTC Advanced SL 29er

Orienteering (MTB) race (Viborg C) 28:38 intensity: (7 @1) + (1:38 @2) + (12:07 @3) + (14:05 @4) + (41 @5) **** 10.38 km (21.8 kph) +85m
ahr:159 max:176 spiked:23/27c shoes: Giant XTC Advanced SL 29er


Complex sprint around the town centre. I had a questionable start after telling myself not to plan too far ahead, I then went out of the first control towards the second and thought I was one street further south than I was and attempted to navigate from there. Thankfully renegotiated my way back to the CP after overshooting it and quickly realising what I'd done but it could have been unforgiving if I hadn't sorted it out.

Took a wrong turn from 11-12, with my map facing north and me heading south, I accidentally turned left into a tunnel instead of right into the one across the road (yeah I know I should be turning my map board but making a wrong turn in that scenario is rare for me).

Questionable symbol on the map with passable walls drawn in a slightly thicker black line than curbs whereas impassable walls were a slightly thicker grey line, on the move it looked black and caused me to make an error from 19-20 when I went into a dead end, thinking I could get through. Very unhappy with that and I couldn't even tell it was grey until I looked at the map online and zoomed right in on it. The fact that 40 people (nearly half the field) made the same error, including the winner and a large bunch of highly placed finishers seems to indicate there's something wrong with that symbol.

Other than that I was fairly happy with my navigation for the most part although route choice cost me time on many occasions. Turns out I can't see routes on solid black tracks in urban sprint maps, missing the obvious route from 14-15 (though it did allow me to fold my map on the move going up the road), nor the legal route from 22-23 and the black path I rode on south of 19 I still didn't realise it was on the map until looking at it online later.

Really fun event though, shame about the grey versus black issue, though I doubt I'd have gotten out of the 50s without it (given the number of other people making the same error) and I reckon there'll be a lot of discussion around it. Last year's sprint I finished 57th and this year am 56th so I haven't really made any improvement.
11 AM

Mountain bike warm up/down 6:28 intensity: (2:56 @0) + (1:37 @1) + (1:54 @2) + (1 @3) 1.36 km (12.6 kph) +26m
ahr:97 max:134 shoes: Giant XTC Advanced SL 29er

Saturday Jul 27 #

1 PM

Mountain bike warm up/down 7:15 intensity: (5:37 @1) + (1:38 @2) 2.44 km (20.2 kph) +35m
ahr:108 max:134 shoes: Giant XTC Advanced SL 29er

Ride to today's sprint model event.

Orienteering (MTB) (Viborg Vest) 8:41 intensity: (2:45 @1) + (5:37 @2) + (19 @3) ** 2.9 km (20.0 kph)
ahr:128 max:145 spiked:12/12c shoes: Giant XTC Advanced SL 29er

WMTBOC Model Sprint

Easy potter around the sprint model investigating mapping and some such. Took me a while to remember I didn't have to wave my hand near the controls to set them off.

Mountain bike 6:39 [1] 1.65 km (14.9 kph)
ahr:89 max:104 shoes: Giant XTC Advanced SL 29er

More investigation of mapping.

Orienteering (MTB) 7:50 intensity: (32 @1) + (1:43 @2) + (5:35 @3) ** 2.98 km (22.8 kph)
ahr:144 max:161 shoes: Giant XTC Advanced SL 29er

Second ride around the model at slightly higher intensity. Checked a few different routes. Unfortunately my first download stood up as my time whereas Joel only downloaded after his last (4th? 5th?) time so swept the field.

Mountain bike 48:38 intensity: (12:09 @0) + (22:10 @1) + (8:16 @2) + (6:03 @3) 16.43 km (20.3 kph) +64m
ahr:104 max:153 shoes: Giant XTC Advanced SL 29er

More investigation of mapping with Joel and Tim, then I went off on my own to do some short sprints and to practice map flipping on the go. Seemed to work fine (on the bitumen).

Friday Jul 26 #

10 AM

Orienteering (MTB) (Fussingø) 1:05:49 intensity: (43:41 @1) + (13:48 @2) + (8:20 @3) *** 15.04 km (13.7 kph) +236m
ahr:114 max:158 shoes: Giant XTC Advanced SL 29er

Part 2 of the long event from training camp (we were meant to do part 1 the other day at Ålum but thought two maps in a day was enough) with Tim, Joel and Conal. Cruised around at a very easy pace though there were still a few climbs to get through. Missed two or three track junctions slightly, which seems easier to do when not racing. Also I think many of our maps over the past week have been printed on A4 when they're designed for bigger so they've all been at a smaller scale than required and harder to read on the go. The Champs should sort that out!

Mountain bike warm up/down 2:12 [1] 0.6 km (16.4 kph) +10m
ahr:90 max:109 shoes: Giant XTC Advanced SL 29er

12 PM

Orienteering (MTB) (Ålum) 1:22:22 intensity: (53:08 @1) + (21:25 @2) + (7:49 @3) *** 18.65 km (13.6 kph) +318m
ahr:114 max:159 shoes: Giant XTC Advanced SL 29er

Wasn't going to do the first part of the course but there was no-one sensible enough to talk me out of it and I decided that getting the map reading right was more important than resting myself (though that's fairly important too), plus we had to wait for Joel's dad to return with the car swap (they were having problems with their hire car and he had to drive to the nearest airport to swap it). Ended up doing part 1 (the Ålum part) in reverse. No-one else was silly enough to do it. Only one overshoot of a track and one accidentally changed route when I turned at a junction instead of crossing over but it was at the decision point to take the alternative route (I hadn't really decided which was the best one) so wasn't terrible.

I sideswiped the Italians'(?) car when executing a route choice because they decided to park two cars on either side of a track with a bike behind in the gap so I couldn't neatly get past. Assumed it was them because I saw one of them out there and it's the type of thing they'd do.

Mountain bike warm up/down 6:19 intensity: (1:53 @1) + (4:26 @2) 1.38 km (13.1 kph) +62m
ahr:123 max:136 shoes: Giant XTC Advanced SL 29er

Tomorrow's sprint model event should be interesting given we're specifically prohibited from riding through yellow but they've put a control on it. That won't confuse anyone at all for Sunday's event.

It'll at least make up for today's enthusiasm somewhat given it's just 1.9km straight line.

Thursday Jul 25 #

11 AM

Mountain bike warm up/down 11:57 intensity: (10:26 @1) + (1:31 @2) 4.02 km (20.2 kph) +18m
ahr:107 max:141 shoes: Giant XTC Advanced SL 29er

ANT stick has now had the bomb on Andrea's laptop so no more uploads for a while, until Joel gets his back from Marquita in three days' time.

[edit] I have a working ANT stick again.

Orienteering (MTB) (Sjørup) 58:18 intensity: (53 @1) + (6:19 @2) + (41:49 @3) + (9:17 @4) ** 18.38 km (18.9 kph) +152m
ahr:153 max:170 shoes: Giant XTC Advanced SL 29er

With the Russians again on a fairly straightforward map although today we used SI Air on about half the controls and we also had a mass start with them. They had two of their top riders (Ruslan and Grigory) so we were outclassed from the start but they also had a junior male and two of their girls so we figured we should at least beat some of them.

I essentially raced the first three controls though we had a bit of a mixup on the first when Joel and I didn't see the tape so we went out to the next track and back up the next one further south but turns out we were right the first time (that won't happen on an actual event because controls are a lot easier to see than tape tied to a tree). Caught back up to the three younger Russians by CP3 and I stuck with them for a while with the others falling behind a bit though Tim got ahead by 5 but mucked it up.

I committed the ultimate sin today (well two actually) on my way from 6-7 and broke my rule #2. I had a perfectly good route with the Russian junior ahead of me but then he turned to go another way and I followed him rather than sticking to my route and it essentially took me across to the other route but by a much longer way and it was also worse so cost myself heaps of time. I really need to get it drummed into my head, once I'm executing a route, DON'T CHANGE IT!!!!!

Sat with the Russians to the next one then took a different route to #9 but got there with them then at the map flip #10 I misread the map and went down a dead end route and through white onto the track beyond (my other sin). If it had been an actual event I'd have gone all the way back to avoid the DQ but didn't bother this time. That's another one of my things to remember, flip the map before I get to the control so I can plan a route on the way instead of making a two second decision at the CP. There will be plenty of map flips at these events!

Rest of the course was no real pressure. I got ahead of the Russian juniors but then one of the girls caught me at the second last control then I overshot the final track turn by a couple of metres, as did she, but she managed to block me on the way back when I was going to go past her so she pipped me to the finish with the other girl <30sec later.

Good race anyway, set us up for the pressure of the mass start and maybe the relay (depending who of us goes first). Nav was (mostly) fine in a fairly grid map with a few sections of random single track out there.

Mountain bike warm up/down 14:55 intensity: (13:21 @1) + (1:34 @2) 3.93 km (15.8 kph) +43m
ahr:112 max:135 shoes: Giant XTC Advanced SL 29er

Along a section of single track, which was a mistake because I copped some more stinging nettle (which I hadn't done during the race).

Wednesday Jul 24 #

11 AM

Orienteering (MTB) (Haunstrup) 1:21:28 intensity: (18:38 @1) + (30:25 @2) + (32:22 @3) + (3 @4) *** 21.09 km (15.5 kph) +1m
ahr:135 max:162 shoes: Giant XTC Advanced SL 29er

Nice little area, not overly complex but with some areas of insanely fun, technical single track that required full attention to navigate. The Russians were there again(!) along with 3/7 of the US team (one is stuck in the US with an expired passport at the moment) and random French riders. The Russians once again put out shaving cream at control sites. Natalia is good to us :-)

Object for me today was to ride several entire legs on map memory and the occasional one or two at something resembling race pace. I picked a few substandard routes in the process, some intentional and some not so, but really only made a couple of minor errors. Happy with my ride; not so my gear changing before pinch climbs. Many stops at controls to take in the full picture for the next leg.

Mountain bike warm up/down 12:46 intensity: (11:23 @1) + (1:23 @2) 3.79 km (17.8 kph)
ahr:100 max:133 shoes: Giant XTC Advanced SL 29er

Bulletin 4 has finally been released (first event is in just four days)! We were hoping for fewer map flips at this year's WOC (after last year's 4, in the mass start (3 maps), middle (2), long (2) and sprint (2) events) but turns out we have map flips in all five races this year:
-sprint 2 x A4 1:5000
-middle 2 x A3 1:7500
-long 3 x A3 1:15,000
-mass start 4 x A3 (shudder) 1:7500 (hooray)
-relay 2 x A4+ 1:10,000

A4 is possible but I don't much like the idea of trying to flip an A3 map on the move.

Sounds like the organisers have been out in force making track junctions obvious, either clearing or taping. Just need to switch my brain on for each event now. I think this is going to be fun!

Tuesday Jul 23 #

10 AM

Mountain bike (commute) 24:45 intensity: (22:47 @1) + (1:58 @2) 8.06 km (19.5 kph) +42m
ahr:89 max:139 shoes: Giant XTC Advanced SL 29er

Ride to the start of today's first training map with Joel, Tim and Peter.

It wasn't raining today so that made a nice change. Trails still wet though.

Orienteering (MTB) (Houlkær) 48:40 intensity: (8:06 @1) + (14:01 @2) + (23:18 @3) + (3:15 @4) *** 15.66 km (19.3 kph) +119m
ahr:141 max:166 shoes: Giant XTC Advanced SL 29er

Mostly an urban map with some urban bush areas, not really relevant to WOC (as noted by the Russians when we saw them later) but good to get in some quick decision making. I went off first with the others at two minute intervals behind and never saw them out there. Advertised distance was 8.7km but as with all their non-WOC events, they seem to use straight line so it took a lot longer than expected.

Made a couple of minor errors, including reading a tunnel crossing as a bridge so lost a few seconds going out to the road to attempt to cross it. Also a route choice from 7-8 where I took the shortest but also most turniest route imaginable. In streets, keeping on a straight path for as long as possible is key to getting up speed. Used some mowed grass paths just to see what they were like.

Otherwise happy with my ride.

Mountain bike (commute) 17:07 intensity: (14:07 @1) + (3:00 @2) 5.28 km (18.5 kph) +21m
ahr:101 max:132 shoes: Giant XTC Advanced SL 29er

Over to the other map, near our accommodation.

Orienteering (MTB) (Viborg West City) 20:29 intensity: (2:21 @1) + (6:26 @2) + (11:26 @3) + (16 @4) **** 4.98 km (14.6 kph) +46m
ahr:143 max:162 shoes: Giant XTC Advanced SL 29er

Quick decision making in the complex grid network in the north of the Viborg map. 12 controls close together with constant attention required in the grid plus some bonus single track wiggles thrown in for fun. I came across the first single track much quicker than expected and wondered just how I got there so fast. Lot of hesitations after that but nothing major. Apparently this terrain is similar to the mass start so that will be gnarly. Key to success is to avoid making too many turns and bang it to a T junction if possible. I started third on this one and passed the others out there (Joel was having ankle issues).

Orienteering (MTB) (Viborg West City) 20:21 intensity: (2:14 @1) + (5:40 @2) + (12:27 @3) **** 5.18 km (15.3 kph) +43m
ahr:142 max:159 shoes: Giant XTC Advanced SL 29er

Same as the previous exercise but in reverse, 12 back to the start. I was the only starter on this exercise with Joel out of action and Tim's bike requiring attention (now fixed). I was ever so slightly quicker the second time around but had a worse ride given I managed to follow a bit of single track through 10 and crossed three track crossing without even realising it (passing #1 in the process), then did something very similar going through #1 later in the course. At WOC I'm sure the presence of a control stand will give it away for me (we were using orange tapes today and among all the orange flags marking the tracks, I sometimes didn't see them, in fact I'm kind of lost without actual controls). Still getting used to what passes as a track here though today's map was better than yesterday's, which had many unmapped tracks on it.

Orienteering (MTB) (Viborg West City) 18:25 intensity: (7:57 @1) + (9:38 @2) + (50 @3) *** 6.4 km (20.9 kph) +13m
ahr:124 max:146 shoes: Giant XTC Advanced SL 29er

Ride back to accommodation via the urban part of the map, from start to CP 13 through to 18 (the nearest CP to our motel). We abandoned the third map of the day with none of us too interested in riding any further, plus it was a half hour drive and we'd managed not to use the van today (we have a 100km per day limit/1500km total before they start charging excess and we already used 350km on the first day just getting here, which will be the same on the return).

Monday Jul 22 #

10 AM

Mountain bike warm up/down 10:24 intensity: (7:21 @1) + (3:03 @2) 3.81 km (22.0 kph)
ahr:116 max:136 shoes: Giant XTC Advanced SL 29er

Warm up with Tim, followed by a photo shoot before we got dirty.

ANT stick is now installed on Andrea's laptop because mine is stupid.

Orienteering (MTB) (Ulvedal Stendal) 22:19 intensity: (54 @1) + (3:43 @2) + (16:26 @3) + (1:16 @4) ** 8.06 km (21.7 kph) +52m
ahr:149 max:164 shoes: Giant XTC Advanced SL 29er

Training "with" the Russians (i.e. we started where they were and they provided us with the maps and put out shaving cream for controls). First activity was to ride the same course twice with the first time being on your preferred route choice and the second time an alternative. Turns out two of my initial choices were worse than the second time (one was marginal though, the other substantial). The long way from 3-4 (that I picked initially, even having to slow down for horse riders) was far preferable to the navigationally challenging way, where I got confused by the unmapped tracks - there were many in the forest.

Orienteering (MTB) (Ulvedal Stendal) 25:25 intensity: (1:06 @1) + (10:58 @2) + (13:21 @3) ** 7.24 km (17.1 kph) +76m
ahr:142 max:161 shoes: Giant XTC Advanced SL 29er

Second time around the course, shorter but took much longer.

Orienteering (MTB) (Havred Stendal) 59:57 intensity: (40:50 @1) + (16:53 @2) + (2:14 @3) **** 13.72 km (13.7 kph) +77m
ahr:117 max:152 shoes: Giant XTC Advanced SL 29er

Longer course in the NE and more complex part of the forest. There were several unmapped tracks, including MTB tracks, and the difficult and slow tracks through the forest were typically not much more than a gap in the trees (which you had to distinguish from the other gaps in the trees that weren't tracks). Had to stop on several occasions to read the detail around the complex single track. Made a couple of errors, notably around #7 where I firstly failed to correctly count tracks from the north (hard to count tracks when you're trying not to fall off your bike riding through puddles, long grass and over sticks) and then when approaching on the better track from the west, failed to see the track that cut in from that side.

Rained pretty much the whole morning so reading the map was tough anyway. Can't say I'm a fan of the way they've mapped MTB specific tracks with grey framing under the black dashes. Just looks like solid black when you're riding. I'm sure people commented on this during the training camp but they've decided to go ahead and use it for WOC regardless. Dunno what the point of international standards is if countries just go and use their own symbols anyway.

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