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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cedarcreek

In the 7 days ending May 7, 2009:

activity # timemileskm+m
  ARDF Setting1 1:00:00
  ARDF 2m1 1:00:001 /4c25%
  Rollerblading1 36:00
  Running1 33:18 2.6(12:47) 4.19(7:57) 75
  Total3 3:09:18 2.6 4.19 751 /4c25%

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Thursday May 7, 2009 #

ARDF 2m race 1:00:00 [4] ***
spiked:1/4c shoes: Adidas Tri-Star Cleats ($35)

Thursday Night ARDF Practice at Mt. Airy Forest (using the old map), set by Bob Frey. We picked Thursday night because Bob decided it was too risky to do something during Mother's Day weekend. I sure appreciate Bob's wisdom, and I think the other two adult attendees do as well. (Maybe we should add an AP event for Mother's Day so it's in our log and on the event list...)

Transmitter 3 wasn't working. That one is mine, and I am still verifying what happened with the batteries. Since the event, I've replaced the NiMH pack with a 7-cell AA alkaline pack, which should last a year or so before needing replacement.

This course basically kicked my butt. I started about 1 minute late, and 2 was on, weak and north of the loop-road-spur. So I said to myself, "No problem, that's for the end of the course", and stopped paying attention to it, which was a big mistake.

Minute 3 was silent. Four was strong and a little to the right of the sunset ridge trailhead. I waited near that trailhead and drew bearings for 1 (which was to my left, and obviously next since 4 was so strong and obviously close to the trailhead).

Unfortunately, when 4 came on again, it wasn't close, and in fact it was one full value weaker than from the top of the hill (spur). Which meant it was probably on the spur where the relay started---which meant I was going to have to go back for 1. So---I screwed up the order.

Addison and I left 4 to the north, where I had 5 and 2 plotted. Brian DeYoung was at 4, but he apparently had a reflection plotted for 5, and went south out of 4, which cost him some time.

I plotted a crossing for 5 which was about 50m away from where it actually was. This is very surprising since it was in a reentrant, and I would have expected that placement to reflect worse.

As I was waiting on 5 to come on so we could run it down, 2 came on, and it was weak. I had what I thought was a good bearing from a high location at the start, and looking at the terrain, I identified a spot for 2 that would explain both bearings. So we got 5 and then headed toward where I thought 2 was. (Addison was checking my bearings and I was trying to explain my thought process to him, and ask him questions he could figure out.)

We got to a good spot to wait on 2, and looked for it, but couldn't see a flag. When it came on, the signal was much too weak to be nearby. I had no idea what had happened, but knew I needed 1 and decided to get it and see if I could get some bearings for 2 along the way.

We passed the start and got a signal for 1 to the left of the loop (where the eastern-most controls for the relay were). This didn't line up with my bearing from the sunset ridge trailhead (near the antenna and building just west of the loop), but the signal was strong and as I followed my bearing when 1 was off, I could see on the map a little spur that would make those two bearings fit. Dick, Addison, and I went toward the spur tip (which was where I thought it was), and it came on before we got there. We had overrun it by about 50m.

I got it during the transmission, and as it went off and 2 came on, 2's signal was just terrible. There was no obvious peak---it was just this diffuse omnidirectional signal. This was really frustrating. My first bearing was for 2 to be north of the start, but i had been there and it wasn't there. Now I'm obviously closer to it, but the signal is reflecting from all around me, even though I've got a decent high receiving location. I decided I needed to get even higher, or maybe get somewhere high enough that the receiver can tell me which side of the main ridge line to start searching---somewhere where the signal is stronger to one side than the other. (This diffuse signal thing is very rare, in my experience.)

Addison and I headed toward the loop. I saw the shelter at the the top of the little hilltop inside the loop and thought that might be the best place to wait, but it was several minutes before 2 came on, and I thought I should keep moving. I suspected 2 was on the end of the sunset ridge spur, and when I got a signal from both sides of the spur (from near the trailhead), I ran as fast as I could down the spur. Addison said I just in front of him one second and 100m ahead of him when he looked up again. Just before it went off, 2 was a little stronger to the left (E?), but I decided to go to the tip and wait.

When it came on, it was weaker than from the saddle area. This was getting frustrating. We moved toward an area of 3 depressions (one where I put a control for the relay). I noticed tapes in two of the depressions, which I thought was funny.

2 came on, and it was uphill. I ran as hard as I could, and the signal sort of bent several times as I crested a gentle spur. I got a bearing just as it went off. It was pretty strong, and I guessed I was within 100-150m. I started off on the bearing, sort of looking around, and saw it off to my right, about 20m away. So---it wasn't a spike, and it wasn't pretty, but we got it. This is the T for which my first bearing put it north of the start. It's 700 or 1000m SW of the start. Either I wasn't paying attention, or this is just one crazy spot to put a transmitter.

There wasn't water dripping off the trees, but the ground was fairly soft from rain earlier in the week. That probably made the reflections a lot worse.

One really good practice session. Crazy confusing.

Rollerblading 36:00 [2]

I rollerbladed while Katie ran.

You're asking yourself---"Matt, why are you rollerblading with a broken wrist? Are you stupid or something?"

To which I'd answer, "Maybe." Katie wanted to run, and I was tired from the ARDF. I thought about biking next to her, but that seemed painful for the wrist. Rollerblading should be okay if I didn't fall. So my choice to rollerblade was really more about my confidence not to fall than stupidity. Or at least I hoped.

I decided to use real rollerblade wrist guards rather than my custom-built splint. I decided they would offer more protection.

It was a really easy effort, although I did top 20mph twice going down 2 hills. I didn't fall, although I was a little shaky at low speed, and I was definitely running scared.

It was a decent low-effort workout, but I decided it was probably not something I should do again, at least in the dark.

Monday May 4, 2009 #

Running 33:18 [4] 4.19 km (7:57 / km) +75m 7:18 / km

One hill route with a loop around the rec center.

I haven't done this route in a long time. I felt great. Good songs kept coming up on my iPod, causing me to push a lot harder than I would have otherwise. I don't think that's the whole explanation, though---I was going a lot faster than normal. I wasn't plodding at all. It was awesome.

Coming up the big, long hill, the iPod kept me going. I started slow with U2, Beautiful Day, sort of a nice steady start. When it finished I had to skip about 4 songs. Then I got Blink 182 Aliens Exist (Live), which is kind of a moderate tempo song. Near the end, there was an up-change in tempo, and my legs just automatically tried to match it, but they were really heavy and they just found their own rhythm. As the hill slope diminished as I approached the top, another Blink song came on, Wendy Clear (Live), and I tried to shorten my strides to match the tempo. It worked pretty well, but I was breathing pretty hard. My legs were a little lighter. It was neat to feel both the lungs and the legs struggling.

Right after the crest (which is very subtle), *another* Blink 182 song came on, Carousel (again Live), which has an even higher tempo than the others. I did my best to run it in, and I did, but my stride was getting jerky.

Certainly this was one of my hardest training workouts in a long time. I hope I can run so easily in the weeks to come---that it wasn't a fluke. It felt so awesome to float for so much of the run.

Sunday May 3, 2009 #


(Didn't attend)

Saturday May 2, 2009 #


ARDF 80m Practice at England-Idlewild, Burlington, KY

ARDF Setting 1:00:00 [2] ***
shoes: Adidas Tri-Star Cleats ($35)

Setting an 80m microtransmitter course for Bob, Dick, Brian, and Addison at England-Idlewild Park in Burlington, Kentucky (just west of the CVG airport). The microtransmitters are really neat. You just wait for the right time, then plug in the battery and it works. (Actually, a switch and a container with the battery inside would make it kick butt, but these are so small and so easy to carry, it's hard to complain).

I took longer than I expected to put out the course, and my lack of a master map and my own forgetfulness caused me to place the first 2 transmitters with numbers 1 and 2, rather than 3 then 1. So I had to quickly do the mental figuring on where I wanted the remaining T's. I settled on the "best order" being 12543, rather than the planned 31425. (This is arcane, easily ignored information that is intended for me when I read this in the future---sorry.)

The plan was to set a course that allowed you to draw bearings to each transmitter, *and* to have actual cross-bearings as you ran along the course. You orienteer to the crossing, then wait for the transmitter to start, and then you run it down. It is more common for an 80m course to prevent you from having cross bearings for 1 or more transmitters as a way to increase the difficulty. I think it was well-received. The vegetation made it a little harder than I'd hoped.

Brian came in first, then Bob with the "ideal" order. Then Addison with 3 T's (missing 2 and 5). Then some time later Dick with the order 14523, a really bad order, and a GPS that said he'd gone about 6 miles---about double the others.

Everyone helped take the course down, and Dick took Addison out so he could find 2 and 5.

It was a beautiful day, with temperatures well above what I saw predicted. I was dressed for a high of 50, and it was at least 60.

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