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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Keith Andersen

In the 7 days ending Sep 20, 2009:

activity # timemileskm+m
  Orienteering3 4:02:00 16.33 26.27
  Run3 2:23:00 11.5 18.51
  Core work1 10:00
  Total6 6:35:00 27.83 44.78

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Sunday Sep 20, 2009 #

Orienteering race 2:34:00 [5] 12.1 mi (12:44 / mi)
shoes: VJ Falcons

Ultra Long.

QR posted here if you can blow up the picture...:


Point 1:
Too motivated. Green go Green? Yes. The fastest route is always through the green.
Attackpoint was the "y" in the river that isnt easily seen by the scan of the map, but did exist. (my paint circle is off by a bit, so please ignore)
Did not find veggy boundaries as easily as I thought so I spent 3 minutes running west then back east until I saw the control.

Point 2:
route was to curve north on the trail and then shoot southwest across the rivers so i could count and find the re-entrant of the southern most west branching river, and follow those rootstocks up. Turns out I ran the trail too far north; was hoping to just barely get to the open yellow "U-like" patch, but ran too far north and had to run back south. as a result, tired and bad route. I then was back on track and was doing well crossing the rivers and counting them, but when i saw the incline of the final river, I realized I was not going to be able to do my route. I was able to relocate 100% when I saw the hill top and standing water to the northwest of me. I was then able to shoot southwest and grab the point.

Point 3.
tried to go straight south to trail, drifted west and hit wrong trail so had to "bounce" and get to the right trail and then went down to the base of the hill to count re-entrants... too easy.

Point 4.
so motivated.... ran to the streambed and followed it in.

Point 5.
I stopped at the food point and grabbed some fig newtons to chew on while walking and compassing north to the stream I needed to hook up with. Worked well because I was strolling along and found the stream I wanted, which I had also previously crossed. I looked for my attackpoint which was a small re-entrant jutting off the river and rough compassed my way into the point. Could have been faster, but I was relatively concerned that if I got too antsy I'd miss my river.

Point 6.
My route plan was to head up to the open rough terrain then get to the horse-trail, then compass into the point. Failure to stick to my plan, which I convinced myself was complete crap, lead me to wander with nothing more than just rough compass ( you can see I was going to miss if I didnt see orange streamers).
How did I get there then?
Black Hole. that's really all I can say about that.

Point 7.
good route choice, terrible reading skills. I found my attack at the stream re-entrant and simply could not find the feature the control was on so I walked a circle until I stumbled upon it.

Point 8.
Was totally unprepared to do some more navigation, so I just took the long, safe route (minus the few corners I cut which didnt save much time) My route was slow, but I didnt make navigational errors. time lost due to forfeiting best route was about 3-4 minutes

Point 9.
Motivation increases; body starts to get back into a "rythm". Run south back down the trail, cut off into the re-entrant.

Point 10. Ate at the Aide point for a minute or two, ran down the stream-bed, and shot to the point after crossing the northward stream again. I did really well this point, IMO.

Green Go Green. Didnt see the trail on my map to the east/northeast, so I cut right across the green. I legitimately was at some points walking above the groundon on top of vegetation that I rangered through. I knew that I was committed, and at one point I almost threw myself into the pile to "crowd-surf" my way out. Stopped and got some water after that fiasco and then ran up the trail till after the green went away, then contoured around the hill until I could see the lake.

Point 12.
Route was to get to the trail by any means, and then run to where the trail stopped.
Made critical error by running a southeast asmuth, when it should have been a southsoutheast asmuth, which tangled me up in the pines and then had to head back west to get to the point.

Point 13.
Tried to run the trail then make a right angle and head directly east across the 3 open rough feilds, since that was easy and relatively easy in my mind, but vegetation had other plans for me. Hit the first green patch and was forced south after untangling myself. Continued east and hit my attackpoint of the stream re-entrant.

Point 14.
I knew that straightline would be shortest, but i was fed up with the undergrowth and clutter in the woods (doesnt sound like me, huh?) so I shot northwest to hit the trail to do some running and walking back up the hill.

Point 15.
Go Control. No excuse for not running down the hill faster and getting the best time.

Saturday Sep 19, 2009 #


1st in Sprints for Red.
4th in Middle.

Epic fumble on point 3, which lead to a wreckless 4, which then spilled into a failed 5. By point 6 I had hit the reset button in my mind and found my O "flow" for the rest of the points. Total error approx 5 minutes, and that is maddening to know that my high 36 could have been a high 31, since that would have put me in with the JWOC kids. Really need practice thinking my routes through, since I chose the second worse route to get to point 3, (the only worse would ahve been to go 180 degrees away from point 3 and run the entire globe before coming into point 3). Started searching for point 3 in the wrong reentrant. terrible concentration on my part there.

Wondering what the long is going to throw at me and how I'll react.

Orienteering race 36:00 [5] *** 4.2 km (8:34 / km)
shoes: VJ Falcons

Middle Course

Quick Route:

Orienteering race 17:00 [5] *** 2.6 km (6:32 / km)
shoes: VJ Falcons

Quick Route:

Thursday Sep 17, 2009 #

Run 26:00 [2] 3.35 mi (7:46 / mi)

Lee Gate Run.

Wednesday Sep 16, 2009 #

Run 55:00 [4]

L-W's suicide practice... 10 minute warm up, 6xODIA Hill Repeats 20 squats between with no rest, 7 partner Hill Sprints from Flirty Walk to near Trophy Point.

Tuesday Sep 15, 2009 #

Orienteering 35:00 [2] ***
shoes: Hedgehog GTX XCR

run/Find/re-set/run back/tell your partner, then they do the same.

Core work 10:00 [3]

Bernau's work out. My old roommate needed someone to work on core and he convinced me to drop my homework and do them with him.

Monday Sep 14, 2009 #

Run long 1:02:00 [3] 8.15 mi (7:36 / mi)
shoes: Hedgehog GTX XCR

Black Rock forest trail run.

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