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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: expresso

In the 7 days ending Jan 19, 2009:

activity # timemileskm+m
  Orienteer3 6:37:29 21.19(18:46) 34.1(11:39) 650
  Bike1 1:10:00
  Swim1 1:00:00 1.86(32:11) 3.0(20:00)
  Lift1 30:00
  Run2 30:00 3.0(10:00) 4.83(6:13)
  Total4 9:47:29 26.05 41.93 650

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Monday Jan 19, 2009 #

Orienteer race 2:00:00 [3] 11.0 km (10:55 / km)
shoes: Icebug MR2 811

Georgia Navigator Cap - Extreme-O
I did not really know what to expect from this but I know some people are bonkers about it so I decided to stay another day and give it a shot. It's pretty cool. Kind of a gimmicky o-race on multiple different types of maps with different plotting mechanisms.
Highlights:
- extra points for finishing with an unbroken egg received early on.
- culvert crawl
- photo-o
- water crossings
- spooky cellar memory-o
It was a long race but had a lot of stops for various reasons.

Sunday Jan 18, 2009 #

Run warm up/down 12:00 [3] 1.2 mi (10:00 / mi)
shoes: Icebug MR2 811

Easy jog around field. Would have liked a longer warmup but pressed for time.

Orienteer race 2:00:42 [4] **** 9.3 km (12:59 / km) +380m 10:47 / km
shoes: Icebug MR2 811

Georgia Navigator Cap - Day 2 - Blue
Although there were a lot of positives, this was not a good race. Nevertheless, it got me where I need to be - alone in the woods planning & executing.
Good stuff:
- planned good route choices
- physical plant improving
- decent active & passive o'ing
Bad stuff:
- bad relocation (with a bit of bad luck)
- morale flagged when run became non-competitive
So the unfortunate story is really 2.5 bad controls. I had a good plan for all of them but this is what went wrong:
3) Planned to attack down the left side of the spur & fall into reentrant. As it was dark and the map had a green blotch over another reentrant, I did not see the potential for a parallel error else I would have been more certain before descending into it. Also, once there, I did not relocate well because I still did not see this reentrant (in which I was standing) on the map.
4) Maybe I was still rattled by 3 but I don't think so. This time I did see the parallel error potential. As I was picking my way across the top of the spur, I made sure to stay right so I would fall into the correct reentrant heading straight for the control. All of a sudden, things did not match-up well so I stopped to relocate before straying too far. No luck, the map is a bit generalized around here so there was a lot more to see than read. I moved around looking for big stuff from which to relocate but still had no luck. The only certain place was the top of the hill... ugh. So up I went and I confirmed that I was close to where I suspected during my failed relocation efforts.
10) This leg is rife with handrails yet I managed to completely boom it. However, I do not completely blame myself on this one. I attacked multiple times from the gully and it is mapped 80-90m north of reality. My mistake was not giving up on it and heading down the stream to find the trails. Again, poor relocation.
It's great to be out orienteering again and a day like today does not dissuade me at all; it gives me tasks to work on and the incentive to do it.

Saturday Jan 17, 2009 #

Event: GA Nav. Cup
 

Run warm up/down (grass) 18:00 [3] 1.8 mi (10:00 / mi)
shoes: Icebug MR2 811

Warmup run. Sunny & cool but perfect temps for oing.

Orienteer race 1:36:47 [4] *** 9.8 km (9:53 / km) +210m 8:55 / km
shoes: Icebug MR2 811

Georgia Navigator Cap - Day 1 - Blue
Technically a fairly easy course but the hills made it physically challenging. My nav is certainly a bit rusty after all my time off. My route choices were good (except one horrible choice). Execution was decent but too many hesitations. Physically lacking near the end affected all o-aspects. This is when my poor route choice happened.
Lots to work on short term & long term but really fun to be out on such a beautiful day.

Orienteer 1:00:00 [2] 4.0 km (15:00 / km) +60m 13:57 / km
shoes: Icebug MR2 811

Headed back out for some post-race practice. Confirmed some of my suspicions about minor map wonkiness; will need to be careful tomorrow.
Also reran the leg with the bad route choice and, sure enough, it was about 3 minutes faster going to the right. Arrrrggghhh!!!

Tuesday Jan 13, 2009 #

Swim 1:00:00 intensity: (40:00 @3) + (20:00 @4) 3.0 km (20:00 / km)

The saga of the split clock continues. It was still dead today so I dealt with that. Luckily, as I was leaving the pool area, I saw a staff guy there. I first asked him if he was a manager to communicate the importance of this issue and get him motivated. I explained the history and all the times I had reported it broken and he said, "It will be fixed the next time you come in." Cool, this is the guy I needed to find. I checked on my way out of the club and it was already working!! So I found him and thanked him and he said he had also ordered a new motor for it. Good man.
Decent workout:
400s, 300p, 6 * 50s e/h
5 * 100fwf, 200s, 300pwp
5 * 100sa, 200s, 300pwp
Felt good. Lots of drills & effort designed to keep my kick steady.

Bike (spin) 1:10:00 intensity: (10:00 @2) + (30:00 @3) + (25:00 @4) + (5:00 @5)

Spin workout. Still improving my HR control to mostly stay below threshold.

Lift (snow shoveling) 30:00 [3]

I rarely log my snow shoveling but today's effort was worthy. 1 hour actual.

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