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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat Dealer

In the 7 days ending Nov 10, 2019:

activity # timemileskm+mload
  Running2 2:11:12 18.03(7:17) 29.02(4:31) 4639.7
  Orienteering2 1:32:12 8.14(11:20) 13.1(7:02) 40555.3
  Total4 3:43:24 26.17(8:32) 42.12(5:18) 45195.0

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MoTuWeThFrSaSu

Sunday Nov 10, 2019 #

10 AM

Orienteering 51:37 [4] 7.8 km (6:37 / km) +300m 5:33 / km

HVO Chase Start Red/Blue
8.8 km (5:53 / km) +249m 5:09 / km
Map
Route Gadget

Really fast and fun course in chase start format! Red and Blue shared the same course and I started 8 minutes behind the Red course leader, Andis, 3 minutes behind the Red course mass start, and 2 minutes behind the Blue Course leader, Greg. Saw only a handful of people, and didn't stick long with them ;) Didn't see Greg unfortunately. Pretty happy with my race but had very few errors that I need to straighten out if I want to win.

Errors:
4. 10 s
5. 40 s
13. 1m15s
22. 10s
Total: 2m15s

Cause:
Mistake on 4 was due to hesitation.
Mistake on 5 was a mixture of a poor exit and not correcting enough out of it / not reading the features of the hill in front of me carefully enough.
Mistake on 13 was due to a poor exit / poor compass. I overestimated how much climb it was too the control, and hit a feature similar to what I thought the opening was. I also hit some rocks here, and only started figuring out I was making a mistake when I saw there was no control there.
Mistake on 22 was due to not reading the leg / poor exit. Did not read the beginning of the route and missed the very obvious choice of running down.

Solution:
Big one is compass out of controls carefully and have a quick attackpoint immediately out of the control that can confirm I am going out of the control correctly. This will help me on bigger mistakes like that of 5 and 13.
Actually read the legs, even if it's at the end of the course and seems obvious.
If everything has been lining up, have confidence!

Saturday Nov 9, 2019 #

11 AM

Orienteering 40:35 [4] 5.3 km (7:39 / km) +105m 6:58 / km

WCOC Ansonia Nature Center Blue
6.83 km (5:57 / km) +143m 5:23 / km
Map

Really fast terrain, and minimal climb! Pretty much an ideal course for me; yet, I managed to botch this race up pretty badly. A bunch of small mistakes as well as a rather large mistake lost me quite a bit of time. Came out of the race pretty frustrated with my performance, another potential great physical run was squandered, but I think that might be part of the problem. I am too focused on running fast and getting good times right now. I need to place navigation and orienteering first, and then if everything is going well, then amp the speed.

Errors:
2. 20s
4. 15s
5. 3m20s <- Yikes
6. 1m10s
7. 25s
10. 20s
11. 20s
12. 15s
14. 15s
Total: 6m40s

Cause:
Most of the mistakes here were due to a very poor contact with the map. Honestly I was running and gunning for a lot of the controls, and would not have been able to pinpoint where I was on the map. Not exactly a great idea.
Other big mistake was poor exiting out of controls / poor compassing. This was the route of my mistake to 5. Exited 30 degrees the wrong way. Had no idea where I was after a little bit. Saw a control, it was my 13, and then exited from there 30 degrees the wrong way again. Now that's embarrassing.

Solution:
Uhh actually read the map. Ok that's a pretty good start. Keep contact with where I am, and what I am heading towards. Have attack points in mind before hand to check of, instead of hitting a feature, realizing I am there, and then continuing.
Other thing is compassing out of controls. Need immediate attack points to help give me feedback I am going the right way.

Friday Nov 8, 2019 #

Note

Some more biking but no running today. Also time to layer up, it's freaking cold.

Thursday Nov 7, 2019 #

4 PM

Running 34:38 intensity: (44 @2) + (32:52 @3) + (1:02 @4) 4.89 mi (7:05 / mi) +3m 7:04 / mi
ahr:151 max:162

Afternoon Run

Wednesday Nov 6, 2019 #

Note

No running today either

Tuesday Nov 5, 2019 #

2 PM

Running 1:36:34 intensity: (1:04 @2) + (1:34:44 @3) + (46 @4) 13.14 mi (7:21 / mi) +43m 7:16 / mi
ahr:151 max:163

Long Run
Haven't done one of these in a while.

Monday Nov 4, 2019 #

Note

Work, followed by class, followed by work, followed by exam, followed by attending a speaker event. What it's 9pm already?

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