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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mr Wonderful

In the 7 days ending Mar 30, 2015:

activity # timemileskm+mload
  Orienteering4 4:31:46 16.96(16:01) 27.29(9:57) 108157 /65c87%667.8
  Walking6 2:45:03 4.94(33:24) 7.95(20:45) 77104.8
  Running2 57:03 5.2(10:58) 8.37(6:49) 9132.9
  Total11 8:13:52 27.1(18:13) 43.62(11:19) 116757 /65c87%905.5
  [1-5]10 6:55:52
averages - sleep:7.2 weight:207.1lbs

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Monday Mar 30, 2015 #


The Pig was so much fun and so inspirational, one wonders about something like:

2016: B meet. S: EMU, L: Bishop, M: Chilson

as a warm up, doing as many A meet level things as we could

then target something like:

2018: A meet. S: mysterious other U that looks promising but with which we do not have a current relationship, L: TBD new Oakland Co, M: TBD new Oakland Co

Then use the DNR people ("We can bring 100-400 people to the park, but need unprocessed lidar from the county") to help work with the county with a huge population and fewer maps than the A2 area.

At the banquet, I can't believe dinner conversation welled up right in time to obscure the punch line at the next table over. "If SMOC ever hosted an A meet again, I'd................." Curious what he'd do!

Sunday Mar 29, 2015 #

9 AM

Walking warm up/down 15:02 intensity: (2:27 @0) + (11:23 @1) + (1:12 @2) 0.88 mi (17:05 / mi) +14m 16:17 / mi
ahr:113 max:145 shoes: IceBugs

Thankfully not as cold!
10 AM

Orienteering race 1:00:20 intensity: (6 @0) + (7:19 @1) + (12:00 @2) + (25:03 @3) + (15:38 @4) + (14 @5) *** 3.61 mi (16:43 / mi) +330m 13:01 / mi
ahr:155 max:185 spiked:20/22c slept:8.0 shoes: IceBugs

Flying Pig Middle at Carter Caves

Igor wisely tricked me into running strong at the start - he was only two minutes ahead, so if I could catch up, I could sit and kick for the win.

Naturally, that mean I stuffed up #1 by three minutes, missing my bearing again! and hitting #8.

ARGH! Race ruined right at the start. :( But's M35! I can still bang this thing out.

Off slowly to #2, then found me mojo.

But, foiled again by big long "side hill", forgetting to mind my pace, undershooting, then dropping down to the wrong bag, then back up, then back down finally to the right one. Argh! But wait, it's M35!

Decent enough all the way to #19. I paused for a few seconds to confirm I was in the right spot, which looks to be enough. Maybe right was faster as well. Igor wasn't sure.

I didn't make a mistake to #20, the fast guys are just still too fast and flew up the hill.

Igor and I tied for fastest in the brutal uphill chute spanning four 5 m contours.

Hooray! I cracked an hour. This is great redemption for the beat down I received in the Canadian Champs middle in Hamilton.

Igor wins 3 for 3 in our heads up battle, but I'm in M35, so I got second, woo woo!

After the race I walked down to the gorgeous giant arch, which was amazing. Thanks for Minium and the nice lady hyping it on the PA so I made it down there.


Saturday Mar 28, 2015 #

9 AM

Walking warm up/down 30:31 intensity: (2:32 @0) + (27:09 @1) + (50 @2) 1.66 mi (18:23 / mi) +25m 17:34 / mi
ahr:110 max:146 slept:8.0 shoes: Brooks Ghost 5s

cooooooooooooooooooold. I was not sure what to wear for the race. I went with two tech shirts, no hat, no gloves.
10 AM

Orienteering race 2:13:57 intensity: (10 @0) + (14:48 @1) + (35:48 @2) + (1:07:05 @3) + (16:06 @4) *** 8.39 mi (15:58 / mi) +560m 13:13 / mi
ahr:153 max:173 spiked:12/15c shoes: IceBugs

No start box this weekend, so flip and figure it out. Which took a while, that is a good size sheet of paper!

Finally got going, but some trails were harder to follow, so already on #1 I jumped into the horse camp, then was good to #1. Got close to #2 and luckily found it - again, the big stuff is not too bad, but being accurate to the precise spots was a problem. AP shows an error but I think I was just generally cautious down the hill.

I took a very circuitous route to #4, but no AP error so maybe not too bad.

I took a gel preparing to wash it down at the #5 water stop, but the jugs I tried were frozen so I moved along. :)

Two issues to #7 - one, the horse trail sucked off an IceBug; I need to install some longer laces! Then I went up the correct hill, but managed to miss the pit, realized I overshot it, found the other pit, and then got it. Several minutes (3?) lost there - I should be less optimistic and work from shorter distances, like going through the nearby depression first.

#8 shows as an error, but I did nothing wrong, other than not taking the longer but flatter route. In the heat of battle, I briefly considered that, but ruled it out for some reason. I got an extra hill for my trouble.

Wandered a bit to #9 to avoid climb, probably did lose some time. Saw Damian fly by across wrapping up his Blue course. If I could run with a fraction of his power and conviction!!

I did not see the tiny gap in the impassable cliff by #10, so I went around. Comparable split to Igor, so okay.

#11 was my biggest stuff up of the weekend. I didn't realize it was pretty much on the reentrant / valley junction. Instead I marched way up the hill, close to someone's yard, came back STILL too high, then finally got low and was slightly helped by a Chicago? guy.

#12 I aimed off then tripped over it. Something in following my compass needs work!

#1 in the chute on red. But not overall, those blue folks are fast!

I'm a bit embarrassed by the mistakes. I think Igor's vast experience lets him come in smarter off less recent training. I should commit to some practice immediately before any big meets. Also, I should get thinner and fitter!

But, my ability to be born in the correct year trumps my orienteering, and I scored bronze in the US Champs for M35. woo woo!


Friday Mar 27, 2015 #

2 PM

Running warm up/down 10:09 intensity: (2:03 @1) + (4:03 @2) + (4:03 @3) 0.85 mi (12:00 / mi) +2m 11:54 / mi
ahr:145 max:160 slept:6.0 weight:207lbs shoes: Brooks Ghost 5s

Warmup at Morehead State University.

Running warm up/down 7:52 intensity: (1:35 @1) + (3:03 @2) + (3:14 @3) 0.69 mi (11:21 / mi) +3m 11:12 / mi
ahr:146 max:159 shoes: Brooks Ghost 5s

Slightly more warmup
3 PM

Orienteering race 25:33 intensity: (18 @1) + (9 @2) + (3:43 @3) + (17:24 @4) + (3:59 @5) 2.73 mi (9:21 / mi) +76m 8:37 / mi
ahr:141 max:189 spiked:21/23c shoes: Brooks Ghost 5s

Flying Pig Sprint at MSU

The model map was very helpful acclimating since we don't sprint much here in the D.

I intended to go accurately, verify every number, and hopefully not screw up too much.

Sprint is so crazy compared to woods running. You have already passed by a paved area by the time you figure out which one it is! Luckily I didn't run off the map a la Canadian Champs. I did exit #16 without paying enough attention, and the correction was a mistake - I should have committed to the high route or gone low (south), not switched.

I pat myself on the back for not getting caught in potential traps at 18, 20, and 21, but my slower pace no doubt helps.

My most egregious error was not seeing the finish, so I missed any chance at a fastest split by running into the volunteers and having to jump the tape. :(

Very super fun, highly recommend. Igor beats me, but I am fast enough for a silver in M35. Woo woo!


Walking 7:42 intensity: (3:35 @1) + (4:07 @2) 0.54 mi (14:19 / mi)
ahr:133 max:151 shoes: Brooks Ghost 5s

Back to the start
4 PM

Walking 44:36 [0] 1.1 mi (40:37 / mi) +1m 40:30 / mi
shoes: Brooks Ghost 5s

Back to the finish to watch the times and spectate a bit. The bridge control was visible from the finish, so it was fun to watch runners sort it out.
6 PM

Orienteering 51:56 intensity: (11:12 @0) + (37:43 @1) + (2:27 @2) + (34 @3) *** 2.23 mi (23:18 / mi) +115m 20:05 / mi
ahr:109 max:157 spiked:4/5c shoes: Brooks Ghost 5s

Checked out the Carter Caves model.

In what should have been an open, I was very good at keeping the big stuff sorted, but not so good at hitting the specific points on the large stuff. Overshot the first one I went to. The scenery was fantastic - I would love to come back with Kimberly and hike all over this park.
8 PM

Walking 1:01:06 intensity: (16:50 @0) + (44:16 @1) 0.43 mi (2:22:06 / mi) +35m 1:53:25 / mi
ahr:91 max:124

X Cave tour. I enjoyed it; guide loves caves. I like it when they are passionate about their subject.

Thursday Mar 26, 2015 #


Reports are back surgery went well over in Grand Rapids.

Barbara crossing sketchy bridge is outperforming Jens crossing cool swamp log on click rate and cost per click. Still unsure why original ad reverted to snow pic and was shown to people who already like us, like Jennifer and my wife, rather than new folks. Perhaps a hiccup in fb's system and their preference for chrome over opera. It's confusing because the ad creation process is incredibly different depending on how you initiate the process (create ad versus promote).

I am currently not using newsfeed ad, instead using the less obtrusive side column, mobile side column equivalent, and third party options. Unless my alert readers say the newsfeed things are not too annoying. Or maybe I'll try them next either way.

Wednesday Mar 25, 2015 #


In Grand Rapids today. Father in law was helping a neighbor with a snagged tree when it fell wrong broke and clipped him. Both legs broken, some spinal fractures, cracked ribs, and a helicopter ride, but he can wiggle his toes and make jokes. Surgery on several items this morning. His retirement could be off to a better start....of course we are very lucky it wasn't worse.

On a less serious note, SMOC ad Day #1 - shown to 214 people at a cost of $.81, resulting in nine clicks to the website.

Tuesday Mar 24, 2015 #

slept:9.0 weight:207.2lbs

First ever SMOC facebook ad should be running shortly. First week will feature: me crossing a log. Next week we'll try w4j crossing a sketchy bridge. Budget is uber modest. Too modest? We shall see. I had it point to the website. Targeted interests: trail running, mud runs, obstacle racing, outdoor recreation in the metro Detroit area.
3 PM

Running 39:02 intensity: (7 @0) + (2:05 @1) + (24:27 @2) + (8:38 @3) + (2:24 @4) + (1:21 @5) 3.66 mi (10:40 / mi) +4m 10:37 / mi
ahr:150 max:188 shoes: Brooks Ghost 5s

Easy. Much of it in the unpaved neighborhood.
4 PM

Walking warm up/down 6:06 [1] 0.34 mi (18:09 / mi) +2m 17:49 / mi
ahr:105 max:137 shoes: Brooks Ghost 5s

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