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Attackpoint - performance and training tools for orienteering athletes

Training Log: Cat-ch↑

In the last 7 days:

activity # timemileskm+mload
  Orienteering6 7:07:55 29.46(14:32) 47.41(9:02) 1195155.5
  Strength2 1:05:0039.0
  Total8 8:12:55 29.46 47.41 1195194.5
averages - sleep:8.4
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Wednesday Jan 16 #

Note
slept:8.0

Tuesday Jan 15 #

Note
slept:8.0

11 AM

Orienteering 50:14 [3] 4.29 mi (11:43 / mi) +171m 10:25 / mi



O course intended to be taken out on race pace. Overall I am pretty happy with how I did on this course, physically I was still sore before the run but was still able to keep moving at a reasonably fast pace. I mostly would slow down and lose time in the circle of the controls as the exact spur, or exact re-entrant would be vague at times to me.

For 1 I was going around some fallen trees and curved into the spur from below. At 2 I knew I was in the general area of the control, but was not sure where the exact spur was. Since I thought I was close enough I decided to keep going.

My biggest problem came at control 8 and 9. Even though I did hit 8 right away, there were a lot of pine trees in the area that made it very hard to see how the contours actually looked. It did not seem to me that I was in a re-entrant so I thought that I was up to high on the hill. I dropped a little, and found something that resembled a re-entrant and thought I was at 8 there. This resulted in me undershooting 9. Once I climber up the hill to 10 I was confused to as where I was because once again, there was a tone of pine trees in the area and I could not tell if I was on the highest point of the hill or not (left or right of 10). I followed the spur for a bit and once I saw the river I knew where I was in general and attacked from there.

Despite rolling my ankle at control 7, it was a fun and fast course!

Monday Jan 14 #

Note
slept:7.5

11 AM

Strength 20:00 [4]

Round 2, thankfully this time Greg only had 20 minutes to torture me.
1 PM

Orienteering 1:22:32 [3] 4.7 mi (17:33 / mi) +160m 15:52 / mi



So...I found this training pretty difficult on a technical level. I was pretty confused where I was for the majority ot this course, yikes.

For the first control, in the beginning I went around a good chunk of green and thorns which left me not completely sure where I was. I relocated after crossing the first stream, but afterwards got thrown off by the contours in the area and ended up following down the wrong spur. For a map like this and with this exercise, it would have been safer to keep going East until I could see the marsh, which would have kept me not crossing the maze and would also let me have a good approach into the control.

Since I thought I was at 1, my plan was to go south around the two marshes and hit 2 from the west side. But upon exiting I didn't see the marshes. This left me pretty confused and I decided to relocate. Once I hit a marsh I decided to "cheat" and go through it and the maze to make sure I knew where I was. On the bright side I did hit two, but the mistake stemmed from the mistake made at control 1.

For 3 I had a good start, but got thrown off my the amount of boulders in the area. When I saw the field, I decided to reset there and continue to 4. For 3 I think I should have lowered myself since the control was quite far down, and it would have been easier to see the contour details from below.

4 I hit nicely, 5 not so much. Honestly, I think I just compassed wrong here. Also probably got pulled down by the hill too much.

The stream in between 5 and 6 was huge and freezing, I kept following and eventually found a fallen tree that crossed over. Didn't fall in which is nice. But I figured I should go to 7 from here. 7 and 8 I thought were fine, but by this point I had about 20 min to get back to the car. So I went back to the nice tree bridge and trecked westward. Halfway through got my leg submerged to the knee in cold water so that was nice...

Honestly the course beat me up today good, but I want to pay it back someday.

Sunday Jan 13 #

Note
slept:8.0

11 AM

Orienteering 1:40:45 [3] 7.49 mi (13:27 / mi) +378m 11:38 / mi



Long distance Orienteering training. The woods felt really good to run in except for a few areas. Felt pretty happy about how I ran today, the contours were pretty vague in some areas, but I was more focused on flowing in and out of the general area of the control today. Also the gps track was a bit weird today and I can't get it to line up with where I was in some areas. Overall I was pretty happy with I ran. I only really made a serious mistake at 14, I guess I was just tired or climbing that hill, and from where I was it did not look like the hill was going any higher. I feel like I am getting more confident in approaching the terrain with this style of mapping.

Saturday Jan 12 #

Note
slept:9.0

3 PM

Orienteering 38:21 intensity: (23:21 @3) + (15:00 @4) 2.76 mi (13:54 / mi) +58m 13:03 / mi



Was very cool to go out onto an actual published orienteering map! Hickory Run is still pretty tricky with its contours in some areas, especially in the beginning (2 and 3), but I started getting into the map after that. For the most part, getting into the map means getting a feel for the contours and how they look in real life. For instance I went over the hill on the way to 2 which resulted me in hitting the wrong spur. Also I realized that in these competitive intervals, I am trying to read the map as fast as I can since I know Greg will catch me quickly if I read to long. Doing this helps me realize how much wasted time I actually spend in races with over reading. After the first few controls, I felt smooth going into most controls, with a few that I passed being within eye-sight. In any case I'm happy that tomorrow I wil get to go on my own pace for a long time, might try out what I learned in this interval session.

Friday Jan 11 #

Note
slept:7.5

9 AM

Strength 45:00 [4]

45 min of torture
3 PM

Orienteering 1:20:29 [3] 4.58 mi (17:34 / mi) +325m 14:24 / mi



Checking out a new area to see how good it would be for training. First impressions was much climb. Paired with general soreness I was slow jogging/ walking most of the course :(. While it was very hilly, the woods were very nice and open for the most part, with a few areas covered in pines or fallen trees. There were also some great views! Today I was not as close to the controls as I would have liked to be, 2 was a bit lower in the reentrant than what I imagined, and I went to the wrong spur on 4. For 4 I should have looked at the contours more closely and would have seen that in general I had to climb some contours to get to 4, which would help me choose the right spur to go to. On 5 I missed the spur and was pushed to the left by some of the pines and fallen trees in the area. I decided to skip a few controls to make it back to the car in about 75 min, but I ended up not making it to 8. On the map where I stopped, is a tiny spur which in person looked huge. Also since I was climbing up I misjudged how much distance I traveled. In general, most of the mistakes I made came from either overcompensating the size of the features and how they would appear on the map, or under compensating. I think this came from not running to much on 1:15,000 maps, so the more I practice with them the easier it will be to adjust to them.

Thursday Jan 10 #

Note
slept:8.0

10 AM

Orienteering intervals 1:15:34 [4] 5.64 mi (13:24 / mi) +103m 12:41 / mi



Interval training with Greg, we would alternate who would start 30 seconds ahead with me starting ahead first. I was reading the map pretty well and knew where I was always close to the control up until the 4th interval. I never made it to the second control when I thought I did, which made me mess up the next few controls. After getting my bearing, I decided to go to the finish. For that control I should have stayed on top of the hill longer instead of cutting to the side of it. The only other control I messed up was the last control on the last interval, for some reason I miss read the spur as the top of a hill and ran to far right. Overall I think these trainings are helping me generalize contours and is good to see how potentially detailed areas can be broken down into large cliff sides and contours. Also it feels good to push hard through the woods, especially when the blueberries are entangling your feet.
3 PM

Note
slept:3.0

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