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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Will.Tucker

In the 7 days ending Sep 11, 2011:

activity # timemileskm+m
  Orienteering3 5:09:11 6.03 9.723c
  Strength Training1 1:00:00
  Other2 44:00
  Cross Training1 30:00
  Running1 19:12 2.5(7:41) 4.02(4:46)
  Total7 7:42:23 8.53 13.7223c

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Sunday Sep 11, 2011 #

10 AM

Orienteering race 1:36:41 [5] **** 6.5 km (14:52 / km)
13c shoes: Brooks Cascadias

First real course in awhile. Controls not discussed were decidedly ordinary

1- Meh, took me a little bit because I didn't have a definite route selected through the green. Once I got to the power lines I found it fine though.

2-Not too bad, had somebody in front of me who kept me honest in my endeavours. Wouldn't say I spiked the control but nothing to really complain about.

4- Dead reckoned and used the rocks to keep me on track, a short leg, SPIKED.

7- Got a little tripped up by the green and could've made this faster. Error wasn't too devastating though since it was a short leg.

8- HOLY SHIT. I spent 33 minutes looking for this thing. In retrospect I got into that KT mode where once I wasn't sure where I was I blundered about in the odd chance that'd I'd find the point in my black hole. Never works. Once I finally said screw it after following two different people and revisiting terrain several times ran to the river and found the rock fields I was looking for and headed in. If I drop 25 minutes off this point I go from finishing 29th to about 11th or 12. LTC(R) Turbyfill would probably asked if I measured. Which I didn't. In this case he'd be completely right. Oh well, such is Orienteering.

9- The Cross Country event of the course. Ran down a little trail and cut over to the road and then scaled a steeeeeeeep hillside and rank to a stone wall to find my point. My time was actually much slower than most people's by a good 4-5 minutes. Probably a combination of poor route micro route choice and just my general fitness level.

11- Didn't go far enough at first, should've known better even though it didn't make a huge difference.

12- There's no real optimal route through all that green I think. Was especially wet in there. No idea how people go that much faster through green that definitely warrants a fight.

13- Best split for getting to the go control. Literally just run through the campsite, haha.


Overall impressions-

I once again failed to measure like I should. My precision compass in terms of direction wasn't bad but without pace I'm using a handicapped tool. I think using terrain association with my PC went pretty well and I think with a couple more races maybe something'll click there.

Really working hard on never fully stopping, even when taking a bearing to my next point. Also still need to wean myself off handrails I think and work on my contours

Improve:
Fitness
Contours
Measure & Pace

Sustain:
Precision compass w/ precision and rough terrain.
As always, rough compass.

Saturday Sep 10, 2011 #

11 AM

Orienteering 3:00:00 [3]
shoes: Brooks Cascadias

Various training things...

Friday Sep 9, 2011 #

9 AM

Other (Graded Fight) 4:00 [5]

Won my first bout on points and lost my second bout on submission.

Wednesday Sep 7, 2011 #

9 AM

Other 40:00 [3]

Tuesday Sep 6, 2011 #

5 AM

Cross Training 30:00 [3]

Guppy Cow IOCT workout
5 PM

Orienteering 32:30 [4] ** 3.2 km (10:09 / km)
10c shoes: Brooks Cascadias

Running 19:12 [2] 2.5 mi (7:41 / mi)
shoes: Brooks Cascadias

Monday Sep 5, 2011 #

8 AM

Strength Training 1:00:00 [5]

*grunt*

Went to the Steel Mill because Arvin doesn't open before 9

Bench Press
10x45
2x10x145
9x145

Hammer Curls
3x10x35e

DB Triceps Extension
3x10x30e

Standing Shoulder Press
3x5x65

Incline DB Bench
5x50
2x8x45

Barbell Curls
-Wide Grip
2x10x68

-Close Grip
2x10x68

One-Armed DB Rows
3x8x60


Then three supersets of:
Chest Flies
10x30

Isolation Curls
8x30e

Standing Tricep Extension
8x35

Weighted Sit-ups
3x25x35

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