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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CaptainControl

In the 31 days ending Oct 31, 2004:

activity # timemileskm+m
  Orienteering15 19:37:23 31.75 51.1 890
  Running18 10:25:00
  Speed Work4 13:25
  Total23 30:15:48 31.75 51.1 890

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Sunday Oct 31, 2004 #

Orienteering (HOWL O Day 2) 1:38:55 [3]

Running (Warm up) 20:00 [2]

Saturday Oct 30, 2004 #

Running (Warm up) 20:00 [2]

Orienteering (HOWL O Day 1) 38:02 [4]

Thursday Oct 28, 2004 #

Running (Warm up) 15:00 [2]

Orienteering (Billy Goat Sprint) 18:00 [4]

Wednesday Oct 27, 2004 #

Running 2:00:00 [2]

Running/ a little orienteering with George Walker in Northern Conn. George has a nice area just near his house that is great for training and would be even better for an orienteering meet. We ran on trails for the first half and then ventured into the woods to explore some of the more interesting terrain in the area. There are some nice cliffs and some interesting contour details as well. The run was nice, and not overly intense, a good thing for my present state of energy.

Orienteering (1 km Course) 7:00 [3]

A nice test course set up by George. It was fun in the nice woods!

Tuesday Oct 26, 2004 #

Running 45:00 [2]

A quick run around UMASS to get the blood flowing after a long break because of tiredness. It felt good to get out again, especially on such a nice day. I look forward to getting lots of sleep.

Saturday Oct 23, 2004 #

Orienteering (NEOC Meet) 1:30:00 [3]

Well its official my intense week of homework compounded with the trip to Wisconsin and lack of sleep has left be a broken boy. I had an interesting race with unprecedented amounts of error, and an overall lack of enjoyment in the entire experience, a first for me. I think I will take a couple of days off for R and R.

Friday Oct 22, 2004 #

Orienteering 1:00:00 [3]

A control picking course at the Notch, I was way too tired to be out running, and as a result, I had to cut the session short. I was a bit confused at points either because of my foggy mind or the map, I am pretty sure it was the mind going.

Wednesday Oct 20, 2004 #

Running (Warm up w/ Map) 22:00 [3]

Warm up before the tempo run. Whole time in the woods, which are by the way, especailly beautiful with the fall colors in full bloom. I had no idea what i was missing in the coniferous forests of Washington!

Running (Tempo) 25:00 [4]

In the forest for 15 minutes and 10 on the trail systems near UMASS. My legs felt fresh for the first time in a long while, although my left knee doesn't seem to have fully recovered from my crash during the Highlander. It might have been the fall temps that seemed to bring out the ache, but it has been improving over the past week, so I have no concerns about a long term problem. I also read the map a bit while I was running hard on the trails, trying to get me used to reading the map at a higher pace.

Running 5:00 [2]

Running to the fields for sprints after my tempo run. Ahhh its nice to not have tests on your mind :).

Speed Work 1:40 [5]

5x100m sprints at dusk, with route choice exercises after each sprint. This is where I started to feel my knee.

Running (Cool Down) 20:00 [2]

Jogging around campus, thinking about opportunities for improving my orienteering/ mental calmness that is required to run a perfect technical race. Long control picking tomorrow, should be interesting.

Tuesday Oct 19, 2004 #

Note

Three tests today, WHOA, too much studying to be done... especially with the weekend in Wisconsin.

Monday Oct 18, 2004 #

Note

Missed my flight to Hartford because of plane troubles in Minnesota and had to stay in D.C. overnight. Meant that I had to wake up early and drive to Amherst before classes, and then study all day for my Midterm study party. Too much for training. I perfect excuse to give my legs some rest + save up some motivation to have a great week of training after the tests.

Sunday Oct 17, 2004 #

Running (Warm up) 15:00 [2]

Warm up before Day 2 at US Champs, felt more confident today, especially with a full day in the terrain from yesterday. Much better mentally prepared for the race today. Got a full mental warm up in as well. I looked for a perfect technically race no matter how slow my running was.

Orienteering (US Champs Day 2) 1:30:14 [4]

Saturday Oct 16, 2004 #

Orienteering (Model Event) 35:00 [3]

Orienteering (US Champs Day 1) 1:15:45 [4]

Orienteering 10:38 [4]

Thursday Oct 14, 2004 #

Running (W/ Map) 25:00 [2]

Some light running to test out the ankle before the US Champs. Everything went quite well, and I feel like my ankle is in much better shape, and it will definetly improve with 2 more nights before I race. I have been doing my map exercises with the telemark maps exclusively, and am begining to get confortable with the terrain (if thats possible without actually going to Wisc.).

Speed Work (Get the Blood Flowin') 2:00 [4]

2x300m sprint with 5 min (route planning training) rest in between, just to keep the blood a flowin. My legs still might be a little tired from the Highlander.

Running (Cool Down) 7:00 [2]

Running with the telemark map!

Wednesday Oct 13, 2004 #

Running (W/ Map) 25:00 [2]
(injured)

Ran on the trails to the east of campus with the telemark map. My ankle still is a bit weak and swollen. Unforunite, but definetly improving. I hope that I will be in good form for this weekend. To the Homework!

Tuesday Oct 12, 2004 #

Note

Training plan called for a tempo run, but my ankle didn't really feel like it was ready so I skipped all physical training. I needed to study anyway. Hopefully I can at least get a short jog in tomorrow.

Monday Oct 11, 2004 #

Running (w/ Map) 20:00 [1]
(injured)

I was barely moving with my ankle, which didn't feel very good at all. I jogged around campus and felt like my ankle and knee needed some rest. If I didn't injure myself yesterday, I felt like my legs would have been quite fresh considering the long duration of the race.

Sunday Oct 10, 2004 #

Orienteering (Hudson Highlander IX) 3:37:10 [3] 26.2 km (8:17 / km)

Well, I came into the race with the strategy of going out slow, and finishing strong. I jogged the road run in the begining, as a warm up and then was staying with the pack pretty well through the first couple of controls, but was feeling like the pace was too high for the distance of the event. I backed off and ran behind the pack. I was feeling great in something like 10th place until I twisted my ankle running down the hill to control 7. I was hobbled and quite unnerved. Boris G then caught me with the same problem, a lame ankle, so we ran together to 8 and then seperated on the way to 9 and the map exchange.

I was now getting passed readily and wasn't too happy with my ankle. I just kept trudging along, until the 11th control where my ankle seemed to feel fit for a bit of running. I picked up the pace and started to pass the orienteers that had been passing me. I was orienteering well and lost very small amounts of time on each leg. I criused into the second map exchange feeling strong and not tired in the legs or the mind. I had been using Gus to keep me fueled, and they really seemed to help. I saw the first leg on Sebago and was in awe, it was quite epic but a trail run. I started out and began to pick people off. I was cruising into the 24th control when I tripped at the bottom of a cliff and hit my knee on a rock. I was quite stunned and even a bit nauseated, but I didn't feel too bad, so I kept moving. Proptly I saw Randy Hall ahead of me and in turn the pain in my knee to fade. I hit the 24th and then cruised until just after the 27th control when I torked my ankle even more than the last time. I was not happy :o(. I jsut walked it off, and since the nerve damage was probably quite bad by this point it went away fairly quickly and I continued to run. Then at the begining of the long trail run to 28 I saw Randy ahead of me again and once again a surge of energy shot through me. I passed him as well as Francis Falardeau on the trail run, and then tried use my speed to build a larger lead over the last leg. Well I came into the finish and was quite suprised to find that I had finished in second! I didn't feel all that tired in the legs or mentally, but the wear of running the forest had hurt me. My ankle didn't seem too bad then but it really wasn't in great shape the next day.

Overall, I was happy with my navigation with no large error in my navigation, I just missed a trail on one leg, and the a small parrallel error that cost my a minute or so. In the physical aspect I didn't feel too bad either, my only problem occured with the physical injuries associated with running in the forest, something that I hadn't though about before the race. I am now looking for an ankle brace to hold my ankle together for the US Champs.

I like the idea of passing people at the end of the race and I feel like my orienteering style reflects that. I like to start out slow and continue to gain confidence throughout a course. It was a great race and a great time. I look forward to running many more.

Saturday Oct 9, 2004 #

Running (Warm Up) 10:00 [2]

Jogging around Sebago before the sprint qualification with map. A nice day for orienteering.

Orienteering (Sprint Qualification) 21:51 [4]

I had an alright run, with some errors in the green and also in a detailed boulder field. Still need to work on having good plans as well as planning ahead. My legs were a bit tired from a large volume of training earlier in the week. Didn't look good for the upcoming highlander.

Orienteering (Sprint Final) 23:38 [4]

Felt good going out, and was cruising through the terrain, I had a strong run and tried to slow down in the terrain transition but apparently didn't make the adjustment and had a couple of stupid errors involved in the lack of planning and the inability to follow my control taking plan. Cost me first by twenty seconds. I felt like I could have run a couple of minutes faster if I would have made the transition better. I believe that this showed a major aspect of my orienteering that needs improvement. I have made mistakes in speed transitions before, and I feel like I can improve greatly in my execution of the transition. Will definetly work on the transition in the coming months. Begining to wonder if I should have gone to school out here in the first place. I guess that is nothing to think about now, I can always work to get around going to school in Montana, i.e. exchanges galore!

I have been quite excited about the improvement in my orienteering abilities, even in the short time that I have spent in the East. I will continue to train and learn as much as possible.

Orienteering (Control Pick up) 30:00 [2]

Slow walk/ jog control pick up/ map walk. Looked/ analyzed the legs during the sprint final. There were some portions of the map that I felt could be improved, but overall had a nice walk in the woods.

Friday Oct 8, 2004 #

Orienteering (Training on Hogencamp) 45:00 [3]

I went out for a short o session in Harriman before the sprint meet on Saturday. My legs felt tired as usual, I am begining to wonder what my speed would be like if I ran with fresh legs? Prehaps I would be a worse orienteer because I would want to run too fast, or prehaps I have improved enough to know when I am running too fast. Anyway, I ran a couple of middle length legs and then went into some technical terrain and ran some short legs. I then ran back to the car. but forgot my keys at the start triangle so I had to run back, but I was reading my map the whole way, so there was no problem with that!

Thursday Oct 7, 2004 #

Orienteering 37:11 [4] 4.53 km (8:12 / km) +90m 7:28 / km

Running the Billygoat short (blue) at Mount Tom 10:000. Peter most kindly set streamers. I ran pretty well, but was a bit slow on the first couple of controls which seems to be a pattern, and then I blew #15 by running too far to the terrace below the control. Other than that I felt pretty good. A nice course. Overall I am tired from the week of training, and I am looking to not overdo the training as I have in the past. This is accentuated in mind, with the Highlander and the US Champs in the near future. I am a bit concerned about running the Highlander so close to the US Champs.

Running (Warm up/ around school) 5:00 [2]

Jogging in the woods before the training run and also running to class in order to avoid tartiness.

Wednesday Oct 6, 2004 #

Running (Forest/Grass) 50:00 [3]

Medium intensity running through the woods for 30 min and then on grass to the track for 20 min. A bit dark in the woods, because I go out to run to late in the evening. I will make an effort to get out and train earlier. A nice run through the woods, I can already feel my increased speed in the woods even with the short time I have spent consitently running in the forest.

Speed Work (Intervals) 8:00 [5]

6x400m on track, with jogging and physical activities in between. Felt pretty good at 80 sec each. A nice balance of endurance and speed during this workout.

Running (and Physical Training) 12:00 [2]

Jogging in between intervals, along with physical activities. A nice continuous pace throughout the workout.

Running (Cool Down) 20:00 [2]

Running back from the track. My body feels a bit tired and in need of some rest. I'll get a good amount of sleep tonight.

Tuesday Oct 5, 2004 #

Running (Warm up in Forest) 18:00 [3]

Running on the hillside above my dorm.

Running (Tempo) 25:00 [4]
ahr:165

A tempo run at threshold pace, Mostly in the forest, until it got too dark to run hard in the woods. I then ran on the grassy trails behind the hill that lies beyond my dorm. Anyway, a good quick paced run. I felt faster than usual.

Running (Cool Down) 8:00 [2]

Cool Down before running my 100m sprints.

Speed Work 1:45 [5]

7x100m sprints with 30 second rests. Felt great to run and feel fast!

Running (Cool Down) 16:00 [2]

Jogging around campus as cool down.

Monday Oct 4, 2004 #

Running (In Forest) 47:00 [3]
ahr:145

A nice run through the woods just above my dorm. I contoured and worked on running straight through the woods. It is really great fun to just run through the woods even without a map. I felt a little tired from the weekend, but overall I am feel great and ready for more training!

Sunday Oct 3, 2004 #

Orienteering (Day 2 DVOA A-Meet) 1:18:14 [3] 10.18 km (7:41 / km) +330m 6:37 / km

Another fine day of orienteering! A new map everyday, what more could an orienteer ask for? Course was on the Rockhouse Mountain map in Harriman. The 1:15000 scale forced me to slow down in the begining of the course, but I adjusted fairly quickly. No mistakes in terms of finding the controls, only some hesitation/ uncertainty with my location and perhaps one slow route choice. I liked the change in terrain between day 1 and day 2. Today was much faster when not slipping through the Mountain Laurel. The thick Vegetation came into play much more today than yesterday. A great meet!

Orienteering (Control Pick Up) 20:00 [3]

Eric Weyman and I went out for a nice session of pick up the control. I did a strech of trail running to my control hot zone, and then proceed to pick up cups, controls, and stakes.

Running (Warm up) 10:00 [2]

Running to the start with map of technical training routes in hand.

Saturday Oct 2, 2004 #

Orienteering (Day 1 DVOA A-Meet) 1:30:45 [3] 10.19 km (8:54 / km) +470m 7:14 / km

A great physical as well as technical course! I had a pretty good run, although I could have been quite a bit faster with better specific planning. I generally had pretty good route choice in comparison to the other runners, which was a bit surprising to me. I had a minute and a half error on control 7 and a bit of a meander in my route to number ten. The terrain was also awesome! It looks like quite a few Norwegian maps that I have. Overall a good run. + this was the first run that I used Alexei's suggested mental/ technical warm up. Wow what a powerful tool, everyone should at least try solving a few orienteering problems before they go out in the woods.

Running (Warm up) 10:00 [2]

Running to the start on Hogencamp map.

Friday Oct 1, 2004 #

Orienteering (Compass Training) 1:30:00 [3]

I met Alexei in Harriman for some training. While he set ribbons for the Highlander, I ran a course where I was required to run on the line using the compass while checking my possition in relation to the line with the surrounding features. Although I already knew it, I really need to work on taking bearings. With a bit of help from Alexei, I felt like I was improving by the end of the session.

Running (Warm up) 10:00 [2]

Running on roads to the start of the compass training.

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