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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Apr 28, 2013:

activity # timemileskm+mload
  orienteer4 3:06:48 7.83(23:52) 12.6(14:50) 535495.9
  run/walk4 1:20:00 0.75 1.21 9880.0
  weights1 40:00120.0
  erg1 15:0030.0
  Nordic track1 15:0030.0
  stretch 5 5
  Total8 5:36:53 8.58 13.81 633755.9
  [1-5]7 5:35:32

» now

Sunday Apr 28, 2013 #

7 AM

stretch 1 [0]

run/walk warm up/down 20:00 [1] 0.75 mi (26:40 / mi) +98m 18:58 / mi
ahr:115 max:135

orienteer race 1:09:29 intensity: (11:47 @1) + (21:50 @2) + (35:28 @3) + (24 @4) 4.0 km (17:22 / km) +215m 13:41 / km
ahr:151 max:179

West Point Middle, day two

Start to 2: I felt good at the start. I was reading the contours, and moving well. I was moving with confidence.

2 to 3: then I got cocky. Or maybe tired. I started only paying attention to one or two details, instead of processing ALL the information that was available. I convinced myself that I had gone all the way down the length of the hill on my left. I never saw, or considered: the hills on my right, or the shape of the reentrant I was looking for, or the curve of the hill just before my control. Stopped soon, wandered around, ran to another control, finally stopped and figured out what to do.

3 to 4: clean navigation, but it was a pain. Not only going uphill through thick mountain laurel. But I had an early start, and the sun was in my eyes. I thought ”just go up and look for the big cliff” but I couldn’t see a damn thing! Fortunately, I managed to keep a straight line and did hit the cliff I was expecting.

4 to 5: another case of stopping too soon. I knew where I was when I passed the first hill, but somehow I forgot that I had one more hill to go, and went up too soon. Ironically, I did find a marker up here (just hanging by itself, no SI unit). As usual when I miss a control in the rocks, I felt compelled to look around a bit to make sure I wasn’t overlooking it. Then I finally looked at my map again, and figured out what I had done.

6 to 7: Izzy passed me on this leg. She started 6 minutes after me. I was glad that it took this long for her to catch me :)

7 to 8: are you kidding me?????? As I was going to 7, I thought, OK, we’re heading downhill already, so we must have some control picking at the bottom of the hill. I rarely look ahead at my course, so I was pretty shocked when I finally did look at this leg. 17 contour lines straight up! I slogged my way slowly up the hill, watching Izzy run away, then seeing Jenny run past me. Made it to the top of the hill, and couldn’t find the marker. Decided I had to search, so headed a bit west. At some point I stopped and looked around, and then I saw the marker, just a few feet away from where I had first come up the hill. Argh!

9 to 10: really tired after the last two climbs, so I made a poor decision. I just didn’t feel like contouring any more.

I was bummed when I finished, disappointed in my two big mistakes. But, it turns out they weren’t as drastic as I feared. I’m getting better at stopping and relocating, instead of wandering forever.

11 AM

run/walk warm up/down 20:00 [1]

12 PM

orienteer race 32:06 intensity: (1:16 @0) + (35 @1) + (4:35 @2) + (25:33 @3) + (7 @4) 2.3 km (13:57 / km) +139m 10:43 / km
ahr:159 max:175

West Point Sprint, day 2

I was physically beat after the middle race, so I lay down in the car for a short nap. Jenny and Mike came back to the car and woke me up at just the wrong time. Mike asked if I could drive (poor Mike had twisted his ankle!) but I could barely grumble a negative response as I crawled into the back seat to keep sleeping. It was strange. Luckily, I was able to nap some more, and woke up refreshed.

I made sure to do a long warm-up today, since my legs were pretty stiff for the first few minutes of yesterday’s sprint. But I forgot to turn on my GPS until I was in the start line. I was distracted with trying to get it started, and I wasn’t sharp at the start.

Start to 1: frantically trying to find the start triangle and read the trail on the map. Left the trail, but wasn’t really reading the map, and just followed someone up the hill. As I approached the marker, I could see that it was in a marsh (not my control!) but I still went up to look (not my control!!) Finally looked at the map, and went to my control.

3 to 4: fun leg. Had to stand still for a few seconds to decide on a route choice.

4 to 5: not paying attention. Just frantically running again. Hit the trail, went to the junction, and was very confused. Quick relocation back to my control.

After that, my brain settled down and the navigation was fine. But I was tired. By control 10, I was wondering when this course would end. I had gone out at sprint pace, and was expecting a 20-23 minute race. I had nothing left at the end, so no finish chute sprint today.

Overall, I was pleased with my races this weekend. Sure, I made mistakes, but I recovered quickly and none of them were true disasters. It’s been a long time since I had four consistent races in a row. I see this as a good sign of slow, steady improvement in my orienteering.


Saturday Apr 27, 2013 #

9 AM

stretch 1 [0]

run/walk warm up/down 25:00 [1]

orienteer race 1:01:53 intensity: (12:20 @1) + (10:40 @2) + (25:54 @3) + (8:02 @4) + (4:57 @5) 4.2 km (14:44 / km) +116m 12:57 / km
ahr:159 max:213

West Point Middle, day one

Start to 1: Ugh! Rarely have I looked at a leg and had less desire to do it. It didn’t help that the hillside was covered with rocks, downed trees, mountain laurel and leaves. I should have stayed on top, but instead, I contoured around until I could see the rocks and the flat terrace below me. Then I went straight down the hill.

1 to 2: as I was approaching the hill, I told myself to look up, in case I could see the marker. I did see a marker, but told myself it was too soon, and went on. Of course, it was my marker, and I had to contour back to get it.

2 to 7 went fairly smoothly. I wasn’t moving fast, but I was paying attention and reading the map.

7 to 8: I decided to go a bit south to skirt the hill, but I went too far south. I was really tentative on this leg, and couldn’t make sense of the flat area. I was a bit confused about where I was when I crossed the trail, but the marsh gave me a clue. I continued on until I hit the big cliffs along the reentrant, to be sure I knew where I was. But I was flustered at this time, and stupidly ran north to another control, just because I saw a bunch of folks leaving it. Stood there a second, got my bearings, and went over the hill to 8.

8 to 9 was fun: a chance to actually run downhill!

9 to 10 was a poor route execution, and then choice, then execution. Meant to leave the control to the SW, but went straight S. I was confused when I hit the road, and went the wrong direction. Then, I saw the option of running on the road, but chose instead to go through the woods. This was a slow slog, where I had little confidence, and stopped at two other boulders (with markers) before hitting mine.

10 to finish: glad to be done.

Overall, I was very happy that my brain showed up at the start today. And it functioned fairly well when I had to relocate. Also happy that I was not exhausted after this effort.

1 PM

run/walk warm up/down 15:00 [1]

orienteer race 23:20 intensity: (1:07 @1) + (58 @2) + (11:35 @3) + (8:47 @4) + (53 @5) 2.1 km (11:07 / km) +65m 9:37 / km
ahr:167 max:199

West Point Sprint, day one

After an enjoyable couple of hours socializing with Sandy, Barb, Gail, Valerie and others, it was time to sprint. I was looking forward to this race, as a test of my (possibly?) increased fitness. But I should know better than to think about running, rather than navigating. Also, the course had some tough woods running at the beginning.

1 to 2: I saw Jenny go bounding past me, as I was tentatively walking over the rocks, and I foolishly thought, “I can run too”. Alarm bells were going off, that I needed to stay near the steep part of the hill, but I ignored them. Came to the pipeline, and finally stopped and looked around. I noticed that all the steep contours were above me, so up I went. Ugh.

2 to 3. Maybe still a bit brain dead and hesitant.

6 to 7: something is funny with my track here. I definitely stayed in the road as I left the control, and turned up the path.

10 to 13: I was pleased that I was able to move steadily and confidently here.

13 to finish: I beat Jenny :)

So, pleased with the physical, disappointed with the mental effort in this race. Must remember that mistakes are deadly in a sprint.


Friday Apr 26, 2013 #

stretch 1 [0]

Wednesday Apr 24, 2013 #

stretch 1 [0]

weights 40:00 [3]

Monday Apr 22, 2013 #

stretch 1 [0]

erg 15:00 [2]

Nordic track 15:00 [2]

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