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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ernst

In the 7 days ending Apr 17, 2016:

activity # timemileskm+m
  Trail running6 2:09:00 10.0(12:54) 16.09(8:01) 70
  Orienteering3 1:59:45 8.33(14:23) 13.4(8:56) 325
  Mt Biking1 30:00 6.0(5:00) 9.66(3:06) 60
  Running1 15:00 1.0(15:00) 1.61(9:19)
  Total9 4:53:45 25.33(11:36) 40.76(7:12) 455

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Sunday Apr 17, 2016 #

9 AM

Trail running warm up/down 15:00 [1] 1.0 mi (15:00 / mi)
shoes: New Balance MT 101

10 AM

Orienteering race 50:21 [4] 6.3 km (8:00 / km) +130m 7:15 / km
shoes: New Balance MT 101

Classic Green Course. 5.2km . I felt this was generally easier on the navigation than yesterday. Also, most of the running was on trails, so just had to pay good attention to attack points and not missing turns., Control locations were also not very difficult; course had more orange feel to it. I pushed hard at the beginning and moved pretty good through 4, but then started to get a bit brain-and body tired. Went N around to 5 which implied unnecessary climb. Took the trail down to long cliff leading to 6. Again did not read the contours well and never saw the up-around route choice. Drifted E from the attack point off trail to 7 and lost 1 minute. Then reved it up through 8 and 9, then too the middle route half top 10, but then changed to the left around option. Was just behind Stefan who took the right around after the half point. Surprisingly I arrived before him at 10. Then pushed moderately through the end having Stefan on my tail. Slow into 12 (thought that control was above the reentrant), and lost a bit of steam go 14. I was really surprised to be first on the course. I expected to be 3 - 5 minutes behind the winner.
A superb weekend - great orienteering - perfect weather - fun time hanging out - Thanks NEOC!
11 AM

Trail running warm up/down 24:00 [2] 1.3 mi (18:28 / mi)
shoes: New Balance MT 101

Warm down to the Parking lot and back to arena

Saturday Apr 16, 2016 #

11 AM

Running warm up/down 15:00 [1] 1.0 mi (15:00 / mi)
shoes: New Balance MT 101

Several rounds of warm up - slightly chilly weather at the Troll Cup. I had arrived with sore back/mini spasm probably from loading/unloading the car, also a busy week behind me at work. Once warmed up enough I felt much less of it.

Orienteering race 31:02 [4] 3.1 km (10:01 / km) +85m 8:48 / km
shoes: New Balance MT 101

Troll Cup, Prelim Green X course. 2.7 km. This was like a "woods sprint:". Very busy map, so much so, I felt I could not even get my running engine in second gear. Not enough experience in fast reading, deciding all while keeping running. Lost 2min on 9 overshooting plus some minor inaccuracies adding to another 1.5 min. 3' 15'' behind the best (Tim) on the course.

Trail running warm up/down 18:00 [1] 1.0 mi (18:00 / mi)
shoes: New Balance MT 101

3 PM

Orienteering race 38:22 [4] 4.0 km (9:36 / km) +110m 8:26 / km

"Final" Middle distance Green X course, 3.5 km. A bit less of a sprint, short legs mixed with longer legs. I felt like I found a better overall rhythm. Lost 1/2 ' at 2 (drifted W not seeing the marsh boundary very well). Lost 1 ' at 6, got a stick caught in my shoe, then drifted to left not paying attention on the downhill. Went left around to 11, but could not keep a nice line. Lost about 30''. Caught up with Alar on the way to 12, and pushed hard to the finish. Went straight through the green to 14, would have been faster going around to trail. Ugh. Great courses today with plenty of challenge. 3'25'' behind course winner (Tim).

Thursday Apr 14, 2016 #

12 PM

Trail running 25:00 [2] 1.8 mi (13:53 / mi) +30m 13:12 / mi
shoes: New Balance MT 101

Run with Jena around Spruce Hole.
1 PM

Trail running 20:00 [3] 2.4 mi (8:20 / mi) +40m 7:55 / mi
shoes: New Balance MT 101

Then over to Clydes, buzzing around at a good speed to get the engine lubricated.

Wednesday Apr 13, 2016 #

1 PM

Trail running 27:00 [2] 2.5 mi (10:48 / mi)
shoes: New Balance Minimus

Easy run on and off trail just to get my feet in gear after two days of intense professional meeting (intense = no time to go running).
5 PM

Mt Biking 30:00 [2] 6.0 mi (5:00 / mi) +60m 4:51 / mi

Bike to town , then to office, then home. Perfect day for it.

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