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Training Archive: danf

In the 7 days ending 2007-10-14:

activity # timemileskmclimb
  Orienteering2 4:18:32 10.81(23:54) 17.4(14:51) 650
  Running1 59:13 6.87(8:37) 11.06(5:21)
  Aerobic Cross-Training1 30:00 525
  Physical Therapy / Stretching1 5:00
  Total5 5:52:45 17.68 28.46 1175
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Sunday Oct 14

Orienteering race 1:31:33 [3]**** 8.1 km (11:18 / km) +310m 9:29 / km
shoes: NB 808
FR 10.31km
Note
A few months back I may have been quite frustrated with my performance this weekend and while I'm not overly happy with how things went, I'm not terribly upset either. There are a few reasons for this. First, this event tested some skills that I haven't focused on much yet in my orienteering career. The visibility was relatively low. Route choices involved choosing how much to avoid the green. More than a few controls were undersized features on relatively bland hillsides (much as I imagine French Creek) which required precise compass/distance navigation. I have not practiced these kinds of things much. Probably the Barebones is the only thing close. Secondly, I had a decent if imperfect run on Sunday, very near my unstated goal of a 70-point USOF rankings run - a clean run would have gotten me near 80 points. Third, the kinds of mistakes I made indicate definite areas to train (in particular compass and distance work), so I can use the event as a learning experience and springboard. Finally, I have only rarely run Blue courses, and Saturday's appears to be the longest I've ever done, so there's some sense of accomplishment in that.

I think the reason "the boom" on Saturday doesn't bother me more is that it feels like such a freak event (true or not). I was navigating perfectly well, but the combination of getting close to the edge of the map and seeing several houses which felt they were too close (and they were as I had missed further down that I originally realized), the undersized feature, and the over-awareness that you should listen to alarm bells caused me to panic and over-react. The best course of action would have been to calm down and reason the situation out. Instead of asking myself whether I was in the right spot or not (which I did repeatedly), I should have asked myself 1) If I'm not in the right spot, is there any other place I could reasonably be (no) and 2) if I am in the right spot, why is there no flag (inaccurate bearing and distance from the hilltop with the flag below an undersized point feature). There's not too much point in over-analyzing the rest of the course as I completely lost focus after this mistake, on #12 thinking "oh, here we go again" and on #16 thinking that I really didn't want to be orienteering anymore. I even went so far as to pause at #12 before punching for a bit just to try to reset my focus and imagine that the rest of the controls represented a new course (This ultimately didn't work).

I'm not too worried about route choice mistakes at this point of which I made a few. My priority is to run cleanly. I'm also not terribly concerned with my (sometimes quite significant) compass/distance mistakes, as that is something that is fairly easy to work on. Rather, my biggest disappointment from this weekend was that I didn't orienteer systematically in any sense. Even on legs I ran relatively cleanly, I often didn't have much of a plan. Often, I looked at one route, didn't see anything obviously wrong with it, and headed out. I really want to get into the habit of looking for strong attackpoints and safe, fast routes, and spiking controls in the circle (even if it means slowing down a lot). I think I had too much of a sense of urgency this weekend - my attitude being that I didn't have time to navigate more carefully - and that is a dangerous approach.

I think I can do some armchair orienteering (as well as taking maps with me on my training runs) to develop this more systematic approach. I also think it would help at this point to do a little map study immediately before every race as mental preparation.

Blue 2 - Splits

Saturday Oct 13

Event: 2007 Western States Orienteering Championships
 
Orienteering race 2:46:59 [4]**** 9.3 km (17:57 / km) +340m 15:11 / km
shoes: NB 808
FR 14.57km

Blue 1 - Splits

Thursday Oct 11

Note
slept:7.5
nutrition: too many to count

Wednesday Oct 10

Note
slept:8.0 weight:148.5lbs (rest day)
I'm going to start keeping track of my diet with the idea being that better self awareness will lead to better eating habits. The recording system is simple - every time I eat something that consists of junk calories, I'll add a number corresponding roughly to the number of junk hectocalories to that day's "nutrition" value.

nutrition: 5

I still have significant muscle fatigue from the previous few days, so I am taking today off to be at least partially rested for this weekend.

Tuesday Oct 9

Running (road, flat) 59:13 [2]6.87 mi (8:36 / mi)
slept:8.5 weight:150lbs shoes: NB 1221a
Physical Therapy / Stretching (gsh) 5:00 [1]

Monday Oct 8

Aerobic Cross-Training (stairmaster) 30:00 [3]+525m


 

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