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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Matej

In the 7 days ending Mar 23, 2014:

activity # timemileskm+m
  Orienteering4 3:14:29 17.83(10:55) 28.69(6:47) 111686c
  Trail Run2 1:41:41 11.84(8:35) 19.05(5:20) 499
  Track Run1 51:28 5.92(8:41) 9.53(5:24)
  Total7 5:47:38 35.59(9:46) 57.27(6:04) 161586c

» now

Sunday Mar 23, 2014 #


The US Senior Team to WOC 2014 in Italy was announced today, and I got selected as the 2nd alternate. I'm kind of surprised, considering this is the first A-meet where I've run Blue and I don't even have an M-21 ranking... That was one exciting weekend!
9 AM

Orienteering race (Mills College) 17:26 [5] **** 3.58 km (4:52 / km) +66m 4:28 / km
23c shoes: Adidas Thrasher 2 M (2)

Map link

A Team Trials, Sprint distance Blue course through the intricate narrow walkways of Mills College. I wasn't running as fast as I wanted to, but even then, the navigation was extremely challenging. There were several areas with many fine details; the section of the course between #16 and #20 was particularly tricky. I fell into the "dead end" trap on the eastern route choice to #2, and also made a 20 second mistake to #15 (I overran the control all the way to the clock tower before relocating). On well-designed Sprint courses like this one, there really isn't any margin for error... Congratulations to Will and Ethan, who finished in front of the entire US Senior Team!

I finished 3rd among US juniors, and 5th overall.
11 AM

Orienteering race (Mills College) 15:08 [5] *** 3.29 km (4:36 / km) +41m 4:20 / km
20c shoes: Adidas Thrasher 2 M (2)

Map link

An admittedly crazy but incredibly fun One-Person Sprint Relay at Mills College. All of the Senior and Junior Team guys started at the same time, on a unique permutation of four short loops. I'm not usually a fan of mass starts, but this event was truly fun from both the spectators' and runners' point of view (we passed through the finish arena between loops). In my first race against Ali, I narrowly avoided getting scalped, and I'll call that an accomplishment... (-;

I finished 4th out of US juniors, and 8th overall.

Saturday Mar 22, 2014 #

9 AM

Orienteering race (Shell Ridge) 1:40:03 [4] *** 15.01 km (6:40 / km) +614m 5:32 / km
20c shoes: Icebug Spirit2 OLX

An incredibly fun Long distance Blue course at Shell Ridge. Fun is obviously a subjective term, but in this case, the course was runnable, full of interesting route choice, physically challenging, technical in places, and free of angry hornets, ferocious cows, and scratchy bushes. If you ask me, that definitely qualifies as fun!

Map link (sorry for the relatively low quality of the image...)

#1 was a straightforward control at a rootstock (which I still managed to overshoot by a little bit), but at #2, the real fun started. I took the straight route, passing through the fence crossings in the saddle between the two big hills and following the long re-entrant southwest to the road. I then promptly overshot the control, but relocated quickly.

For #3, I ran west through the flattish area to the saddle between the two steep hills, and then up between the two green patches. On #4, I dropped down into the east-west streambed and followed it all the way to the control, passing some mountain bikers along the way.

#5 was the first major route choice, and I had already prepared for it, choosing the longer route that followed the winding road to the right but cut down the otherwise brutal climb to a minimum. After passing through the massive saddle, the rest of the leg was literally all downhill. #6 was straightforward, and I ran up through the spur junction to attack #7 from the clearing.

#8 was another critical route choice; I took the most popular and likely optimal route choice that followed the paths to the north of the line and avoided the southern route-choice's 20-contour climb (I had kind of had enough of 20-contour climbs after yesterday). #9, #10, #11 were technical controls in the intricate, rocky, and steep northern sector of the park.

#12 was the final major route choice; again, I tried to conserve climb, this time by taking the eastern path that led me past the start triangle, through Borges Ranch, down the re-entrant with control #14, and up through the saddle to #12. Again, most of the Senior Team went some version of the straight route, which was much more direct but also significantly steeper.

The rest of the course was pretty uneventful, except for what happened at control #17. I had been waking up quite a few of the controls on the course up until that point, but I received an awakening of my own here. As I was about to punch the control at the base of the cliff, I heard a sudden scratching noise quickly followed by a muffled thud and an ominous whirring suddenly heading in my direction. Everything happened in less than a second. Two eagles, each with a wingspan in excess of three feet, came flying out of a cave in the cliff at ground-level, their wingtips coming within inches of my face. I screamed; I'll admit it. That happened to be the control where Eric passed me (he beat me by 9 seconds in the end), so I guess I have a legitimate excuse... (-;

I finished 1st among US juniors, and 5th overall.

Friday Mar 21, 2014 #

2 PM

Orienteering race (Black Diamond Mines) 1:01:52 [5] **** 6.81 km (9:05 / km) +395m 7:03 / km
23c shoes: Icebug Spirit2 OLX

This was brutality at its most fun, a Middle distance Team Trials Blue course that wound through deathly steep hillsides overgrown with manzanita bushes and open fields where mining activity had created a unique set of complex contour features.

I had a prolonged struggle at the start line with my control description holder; I finally got it to work, two seconds before I started. As a result, I started off the race quickly (perhaps too much so), and was fortunate to have no issues with the first two controls. The third control was where the climb factor began to kick in; I overshot this control by a bit to the right, and Austin, whom I had passed to #2, punched in front of me.

#4... was more mountaineering than orienteering. I crawled (literally, we were on all fours) up the hill steadily, but not as fast as Austin, who gained a substantial lead to #4. We followed the trails through the thick, nasty green to #5; the approach to the control involved some more belly-crawling under manzanita, and I got my visor ripped off my head on multiple occasions.

#6 was a tricky control, but I attacked it from the clearing far to the east and hit it straight on (Austin took a route to the south). On the way to #7, I used the rootstock visible in the distance to find the surprisingly well-hidden pit, and #8 was straightforward. On the way to #9, I lost sight of Austin as I entered the steep thickets once again. I plunged down the big re-entrant to the indistinct path, which I then followed into the control (which I found after thrashing in the green for a while). For #10, I contoured to the rock outcropping, found the area of bare rock, and followed it into the boulder.

#11 and #12 were my biggest mistakes of the day. I almost mispunched on #11; there was a remarkably visible control on the Red course to the north of mine, and I remembered to check the control code just in time. On both of these controls, I thrashed around in the dark green for a while before finding them; the contours were almost impossible to read at such a fine scale.

#13, #14, and #15 were brutal slogs up hills, but once I got into the saddle where the start triangle was, everything changed. The course ran downhill, and I was finally able to pick up speed and actually run while orienteering. I overshot #17 but hit the power lines and quickly relocated. I ran to the trail bend on the way to #18 to save some climb, and found #19 and #20 without a problem. Climbing two wrong spurs on the way to #21 was another annoying mistake (I was getting a little brain-dead at that point), but I pulled it together, running up the last few hills and down to the finish.

Overall, I would say I had a decent race; I made a lot of mistakes, but all of them were minor bumbles in the control circle that were resolved within seconds. The Long distance awaits tomorrow...

Map link

I finished 1st among US juniors, and 4th overall.

Thursday Mar 20, 2014 #

(rest day)

Start times:
Friday - 2:05 PM for the Middle at Black Diamond
Saturday - 9:01 AM for the Long at Shell Ridge
Sunday - 9:12 AM for the Sprint at Mills College
- 11:00 AM for the Sprint Relay at Mills College

Wednesday Mar 19, 2014 #

2 PM

Trail Run tempo (Edgewood) 58:03 [3] 10.83 km (5:22 / km) +178m 4:57 / km
shoes: Adidas Thrasher 2 M

A slower-paced tempo run. Can't wait for Team Trials, though I feel like I've been saying that for the past month or so...

Tuesday Mar 18, 2014 #

12 PM

Track Run intervals (Foothill College) 51:28 [3] 9.53 km (5:24 / km)
shoes: Adidas Thrasher 2 M

The Pyramid (Of Doom)

Warm up

400m (target time 1:23) (real time: 1:20) 0:42 rest
800m (target time 2:47) (real time: 2:48) 1:23 rest
1200m (target time 4:10) (real time: 4:21) 2:05 rest
1600m (target time 5:33) (real time: 6:01) 2:47 rest
1200m (target time 4:10) (real time: 4:23) 2:05 rest
800m (target time 2:47) (real time: 2:55) 1:23 rest
400m (target time 1:23) (real time: 1:29) 0:42 rest

Warm down

Monday Mar 17, 2014 #

3 PM

Trail Run (Wunderlich) 43:38 [3] 8.22 km (5:18 / km) +321m 4:26 / km
shoes: Adidas Thrasher 2 M

Hill sprints at Wunderlich, again mostly in preparation for Friday. I went very easy on the downhill recovery (not taking any chances before the coming weekend).

3x1.13km (+107m) hill sprint, 1.61 km (downhill) recovery
6:16, 8:17
6:11, 8:18
6:23, 8:13

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