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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: expresso

In the 7 days ending Oct 23, 2010:

activity # timemileskm+m
  Orienteer2 3:00:30 10.07(17:56) 16.2(11:09) 230
  Run4 1:58:00 12.4(9:31) 19.95(5:55)
  Total4 4:58:30 22.47(13:17) 36.15(8:15) 230

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Saturday Oct 23, 2010 #

Orienteer race (sprint) 16:34 [5] **** 2.0 km (8:17 / km)
shoes: ORoc 10

MNOC Camp Ripley - Sprint
Welcome change from urban sprints, good fun and got me warmed-up for the middle race. Small mistake on the parallel error to 2 and then a hesitation to 10 as I was concerned I'd made a parallel error going between the wrong two marshes. I hadn't but I wanted to make sure. Got a bit tired and walked up some hills. *sigh*

Orienteer race (middle) 37:25 [4] ***** 3.8 km (9:51 / km)
shoes: ORoc 10

MNOC Camp Ripley - Middle
Another fine course full of short legs through some good technical areas. It's like this glacial terrain actively changes shape as I move through it in an insidious effort to confuse me. I had good map contact and ok routes but did drift left on 10 and stayed too high on 12 in addition to a fair number of hesitations. None of this bothered me though as I truly enjoyed my run through the wonderful woods.

Run (path) 30:00 [3] 3.0 mi (10:00 / mi)
shoes: ORoc 10

Warmup/down on the road around the races.

Orienteer race (night) 42:00 [3] **** 3.5 km (12:00 / km)
shoes: ORoc 10

MNOC Camp Ripley - Night Score-O
Thanks to Ian for loaning me a light so I could at least attempt this race. Muddled my way through the north side of the map as well as a few on the south side. I think night nav is great practice and I wish I could do more of it. It certainly requires some technique adjustments.

Thursday Oct 21, 2010 #

Run (path & road) 40:00 intensity: (20:00 @3) + (20:00 @4) 4.6 mi (8:42 / mi)
shoes: Mizuno WR 10

Group run. Mile warmup/down and pseudo-tempo run between. Nice chat with Tom owner of running store). Told him about Inov8 shoes because he hadn't heard of them. ???

Monday Oct 18, 2010 #

Note

Monday morning lull after incredible weekend of orienteering. It's fun to read the great stuff everyone else wrote about Moreau. I agree with it all and will never miss an a-meet there. The plateau top is just so different from other NA terrain (I've seen). I have to wonder why it took so long to find/map it. Could there be more in the area??
Hope to scan maps, post QRs & writeups this evening.

Run (path) 36:00 [3] 4.0 mi (9:00 / mi)
shoes: Mizuno WR 10

Lap around the Savanna. With the heavy clouds, was dark the whole time and the sun set at some point. Was worried my car would be locked in by the LCFPP and ruin a good run. Nope, still a few cars left in the lot when I finished.

Sunday Oct 17, 2010 #

Orienteer race (classic) 1:24:31 [4] ***** 6.9 km (12:15 / km) +230m 10:30 / km
shoes: ORoc 10

US Champs 2010 - Day 2
Moreau Lake State Park, NY
Although I didn't run super hard yesterday, my legs were tired in the morning; must be the rocky footing and all the little ups & downs. Felt ok about yesterday and today's plan was to both run harder and keep solid map contact. I knew I could do both of those as I had in the middle part of yesterday's course.
1 - Turned north too early, thinking I'd passed the first marsh, but wet feet relocated me in a hurry. Skirted the second marsh but things didn't match-up near the end and I bobbled the finish.
2 - Ran fast and followed the map well until the control circle where I missed seeing the climb to the control and sailed past briefly.
3-7 Clean and pretty fast; had perfect map contact the whole time. Felt a bit weary on the long leg to 6; lacking fitness.
8 - Let myself be distracted and mixed-up the marshes. Dumb.
9 - Had a plan but that was derailed by another mindless descent. I had trouble on the steep rock areas both days. Is it mental fatigue, lack of experience, sloppiness, too much mass pulling me down the fall-line? Probably some combination; will work on it.
10-F Bing, bing, bing.
Much better map contact today made this a success. Although I gave up about 15 minutes of errors, this was a better day. Can not WAIT to return here for more-o at Moreau.
QuickRoute...

Run warm up/down (terrain) 12:00 [3] 0.8 mi (15:00 / mi)
shoes: ORoc 10

Good warmup.

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