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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DWildfogel

In the 7 days ending May 12, 2013:

activity # timemileskm+m
  Orienteering3 2:18:27 6.09(22:43) 9.8(14:07) 32518 /22c81%
  Stretching1 1:30:00
  Walking2 1:15:00 3.5(21:26) 5.63(13:19)
  Running3 41:48 3.78(11:03) 6.08(6:52)
  Strength exercises1 12:00
  Total8 5:57:15 13.37 21.52 32518 /22c81%

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Sunday May 12, 2013 #

9 AM

Orienteering race (US Champs) 1:09:45 [5] 4.6 km (15:10 / km) +165m 12:51 / km
shoes: Integrators Orange

US Long Champs, Camp Wakpominee, near Lake George, NY. M65 Brown. Sunny, chilly.

My best race of the weekend, despite 10 minutes of lost time. 2 and 3 were very difficult legs; I proceeded cautiously, giving up 4 to 5 minutes, and despite some uncertainty along the way (OK, a good deal of uncertainty), found the controls without any wandering around. 5 was also very technical, and I did it very well. Lost 4 minutes going around the wrong side of the swamp to #6, but after that did very well all the way to #10. A little shaky on the last 3, but survived. Finished 3rd in M65, 4th overall, behind Peter, Bob Lux and Tony Federer.

#1. Seemed very easy, but surprised I had the fastest non-Peter split since I usually start off slowly.

#2. Went for the little saddle NNW of and on the same contour as the control, but the "light" green made it a bit hard for me to find it. Proceeded very cautiously along the contour because I really couldn't identify anything, but just as my pace count was about to run out, spotted the bag a bit ahead and further uphill.

#3. Fought my way over to the big trail that we'd walked up to the start; seemed to take forever despite not reading the map, just rough compassing. Down the trail (saw PG walking up), left at what I thought was the bend just above the red line - but immediately nothing made sense. Followed a bearing towards the big rocky area just N of the red line, but even when I saw that couldn't find anything to convince me that it was definitely the right set of rocks. Finally got up to a flat part and could see the spur just a bit ahead, so turned left towards where I hoped the control would be. Just then, someone who I thought might be Tony Federer (it was) came up on my left and headed down, but even if it was Tony, I wasn't sure if he was on the same Brown course, so I ignored him. Proceeded down to where I thought the pond would be, but no pond - wait! There's a little dark body of water under those trees - whew! Around the pond to the control.

#4. Down the nose right to the control. Surprised to see Tony leaving as I was coming in.

#5. Tony headed left of where I was heading and I lost sight of him, focusing on the steep and rocky decent to the trail. Did a good job of recognizing the rocks on the left side of the trail and then reading the terrain all the way to the SE edge of the clearing. Someone had been running parallel to me for the final 150m, but I didn't realize until after the race that it was Tony again. I pulled ahead across the clearing and got to the control first.

Headed on a bearing to #6, hitting the E edge of the first swamp on the red line. Was thinking I might turn left when I hit the trail so that I could go across the big dam at the W end of the lake (E end of the swamp - because I could not make out the map detail on the W side of the swamp and so I was afraid that somehow I'd get stuck and wouldn't be able (!) to get across. But crossed the trail without seeing it and popped out at the edge of the swamp. Soon someone popped out to my right (Tony again, but I didn't notice it was him) and headed W, but I was still afraid to go that way. Tried going across the swamp for a few steps but it was too wet. (Later found out that Geoman walked straight across.) Frozen with indecision for half a minute, finally went E and fought my way up to the big dam. That bad decision cost me about 4 minutes. Only solace is that PG made the same (bad) decision, though he still did the leg nearly faster than anyone else.

Once on the other side of the lake, the orienteering got a lot easier. Did the rest of 6 and then 7 and 8 very well. Then realized we were back where the Sprint had been held, and picked up the pace, running very good legs to 9 and 10. However, the long course, the additional speed, and the final hill up to 10 must've eroded my brain: I was quite sloppy the rest of the way. Went around the N side of the bldg E of 10 (should've gone next to S side), then ran along the S side on the way out (should have been on the N side). As a consequence of the latter, didn't see the building on the other side of the road and wound up in the parking lot below. Fighting panic, told myself that this was where the sprint started, just find that on the map, which I did, and then went to 11 without further ado. Shaken, I took a very safe, all-trail route to 12. Too much clutter on the map near 13, I just assumed it would be in the same location as the GO control on Day 1 - but it wasn't, costing me 5 secs or so. Little did I know that I was now :01 behind George Walker (who had nipped me by :01 on the final day of the recent Flying Pig). Fortunately, my hard run in the chute pulled me ahead of walk by a couple of seconds.

My route is on the meet's RouteGadget website.

Orienteering warm up/down 6:00 [2] 0.5 mi (12:00 / mi)
shoes: Integrators Orange

Jog to start with Erin Binder.

Saturday May 11, 2013 #

11 AM

Orienteering race (US Champs) 48:01 [5] ***** 2.6 km (18:28 / km) +120m 15:00 / km
spiked:8/10c shoes: Salomon Speedcross 3

US Middle Champs, Moreau Lake, near Glen Falls, NY. M65 Brown. Rain. On the way to the first control, some wet brush wiped across my glasses, making the map very difficult to read. That happened many times. Pretty much all I could see on the map were the marshes, so was reduced to taking bearings from marsh to marsh and marching over whatever was in between. This worked fine for the 2, 4, 5, 6, 7. On 1, must've narrowly missed the control then wandered around for a couple of minutes. On 3, lost contact with the map very early in the leg and proceeded very slowly in the general direction of 3 until I luckily ran into a trail; rest of the leg was easy.

Got a big break when PG came by on the last part of the leg to #7. I could see Peter a lot better than I could see the map. Got a big boost sticking with him for the next couple of legs. Was able to do 10 on my own (compass bearing to the Finish), though I was now moving much faster than I had been before seeing Peter.

Very unsatisfying day (despite winding up 3rd US). Would like to try that forest when I can see the map.

My route is on the meet's RouteGadget website.

Walking warm up/down 35:00 [2] 2.0 mi (17:30 / mi)
shoes: Salomon Speedcross 3

1.6 km, 150m climb walk to the start on a rocky trail, and then the same trail back. Going back was tough because it was steady rain and my left big toe was very sore.

Walked up part way with Jeff Seager and part way with Peter; walked down with Marie Josee.

Friday May 10, 2013 #

3 PM

Orienteering race (US Champs) 14:41 [5] *** 1.8 km (8:09 / km) +40m 7:21 / km
spiked:10/12c shoes: Salomon Speedcross 3

US Sprint Champs, Camp Wakpominee, near Lake George NY. M65 Brown. Good weather, felt physically ready, though as usual, hard to get the eating completely right for an afternoon start (2:52pm). Did very well for most of the course, but a ridiculous error at #9 cost me two places and I wound up 4th (Charlie DeWeese was 2nd, Rick Worner 3rd).

After first 7, only :17 behind Peter and :50 ahead of the next competitor (Chuck Spalding). First thought for #8 was to go around on the trails, even though it was a lot of extra distance, because it would be highly likely that I would do that well - and I can go so much faster on trails then in the woods, especially in green. But then I thought the optimal possible time would be through the green to the clearing, and I ought to go for the max. Mistake. The green slowed me down so much I certainly would have done better going around. Making matters worse, never saw the clearing, had to bail to the creek. Lost :25 - :30.

Making matters still worse, I stewed about that wrong decision a bit as I headed to #9. Nailed 9, but when I got there, the control code was not what I had in my head. Turned out that I still had the code for 8 in my head (probably because I'd been stewing about the wrong decision going to 8). But didn't think to check my clue sheet! Tried a few different places but kept coming back to the same spot. Finally, Gary Kraght, who I'd passed leaving #3, punched that control, which made me look at my clue sheet and discover that I'd been in the right place all along. Aargh!! 90 secs blown.

Regrouped, had a real good leg on #10; did 10 -> F only :06 slower than Peter. But the crazy error at #9 did me in: missed 2nd by :22 and third by :09.

My route is on the meet's RouteGadget website.

Running warm up/down 12:00 [2] 1.0 mi (12:00 / mi)
shoes: Salomon Speedcross 3

Good warm up.

Thursday May 9, 2013 #

Stretching 1:30:00 [1]

The usual weekly accumulation of morning stretching.
10 AM

Walking 40:00 [2] 1.5 mi (26:40 / mi)

Casual walk around the DeWeese's property. Given how I felt walking up the hills, figured that that was enough for today.

Wednesday May 8, 2013 #

(rest day)

Travel day. Up at 5am, plane at SFO at 8:58. George and Leslie pick me up at Newark and we drive to Charlie and Rhonda's, arriving just before 10am.

Tuesday May 7, 2013 #

12 PM

Running (Easy distance) 11:08 [3] 1.14 mi (9:46 / mi)
shoes: Kayano 19's

Front of house, 2 easy loops: 603, 505. Felt considerably better than yesterday; back and hip issues seem manageable.

Running warm up/down 3:15 [2] 0.3 mi (10:50 / mi)
shoes: Kayano 19's

Cool down

Monday May 6, 2013 #

1 PM

Running (Easy distance) 11:56 [3] 1.14 mi (10:28 / mi)
shoes: Kayano 19's

Front-of-house, two easy loops: 621, 534

Starting to today, wanted to start moving my schedule forward to make the transition to East Coast time easier. Instead, got up an hour late, ran an 2 hours late, etc.

Running warm up/down 3:29 [2] 0.2 mi (17:25 / mi)
shoes: Kayano 19's

Cool down
4 PM

Strength exercises 12:00 [4]

Theraband only, 2 sets for each of the 3 exercises. These are irritating my back, too, so no more for a while.

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