Attackpoint - performance and training tools for orienteering athletes

Training Log: acjospe

In the last 7 days:

	activity	#	time	miles		km		+m
	Orienteering	6	5:26:36	18.81	(17:22)	30.27	(10:47)	501	23 /	103c	22%
	Running	6	2:37:10	12.44	(12:38)	20.01	(7:51)	287
	Hiking	4	1:53:21	4.05	(27:59)	6.52	(17:23)	712
	Yoga/Stretching/PT	6	58:00
	Core Strength	3	46:41	0.01		0.02		2
	rollerskiing	1	20:00
	Spenst	1	7:32	0.35	(21:32)	0.56	(13:23)
	Armchair o'	2	39							22c
	Total	11	12:09:59	35.66		57.39		1502	23 /	125c	18%
	[1-5]	11	10:13:42
averages - sleep:7.7 weight:124lbs

4:48

0:00

Tuesday Jun 18 #

6 AM

Core Strength 24:54 [1]
slept:6.8 weight:124lbs

Armchair o' 26 [4]
16c

Running 14:49 [1] 1.62 mi (9:08 / mi) +21m 8:47 / mi
shoes: TrailRoc236

5 PM

Running 29:45 3.3 mi (9:01 / mi) +17m 8:52 / mi
ahr:151 max:176 shoes: TrailRoc236

Workout fail; had to cancel the junior trail tempo, and then couldn't motivate to get out to the track after it became apparent that Harvard was already being used. Jogged to Goodwill to complete the banquet outfit, instead, with 4x strides. But wearing a heavy backpack is not conducive to good form in strides. Achilles was unhappy, too. Also, map fail, oops.

Yoga/Stretching/PT 8:00 [0]

Monday Jun 17 #

Note

I didn't sleep all that great while camping, and didn't sleep well last night, either, just tossing and turning all night. More tired from poor sleep than from training. Body seems to have mostly survived, though achilles is a bit unhappy about all the uphill hiking.

rollerskiing (Classic) 20:00 [1]
slept:7.5

Got through the warmup and a couple drills and then the storms arrived and we were soaked within about two seconds. Would have been fine except for the lightning, so practice was over, and I had planned on the CSU AGM, so couldn't do core at home. Tomorrow.

Yoga/Stretching/PT 10:00 [0]

Sunday Jun 16 #

9 AM

Hiking 22:57 [1] 0.72 mi (31:42 / mi) +229m 15:59 / mi
ahr:134 max:158 shoes: XTalon212-2013

Running warm up/down 6:43 [1] 0.51 mi (13:10 / mi) +14m 12:08 / mi
ahr:149 max:164 shoes: XTalon212-2013

Orienteering (O'tervals) 1:06:28 **** 6.77 km (9:49 / km) +76m 9:18 / km
ahr:159 max:181 24c shoes: XTalon212-2013

QR
O'tervals! Teamed up with Greg B, Will H, and Adrian, and unfortunately had more energy than them; couldn't outrun Adrian but could out-nav him. Kind of bummed to not do the exercise as a full group, but I got over that and had a super quality workout. Balter had been going on about confidence, so I was trying to run aggressively and with full confidence, and this felt good. Took one good header into a mud puddle on the way to 15, which tweaked both my achy knee and my elbow, but otherwise emerged unscathed.

S-3: Ran hard, ran straight, spiked 'em all.
4-7: Ran hard, spiked 'em all, had a very long wait for the others (I'd started first), and sort of kicked myself for not switching groups - I could hear the other group chit-chatting at 8.
8-12: Tricky area, with some physical up-down legs. Missed 10 to the right, corrected upon seeing the big castle-like rock, though I didn't see the streamer. Started last, and found everyone else in my group at 11, and thus thought we were stopping there, but then they all ran off to 12, oops!
13-16: ok, I'm getting tired now. Hesitant around 14's boulder, then took a header into a mud puddle while going straight to 15, but spiked the rest.
17-20: Ran down Balter and Will, held off Adrian despite things tilting uphill, spiked the controls, though I think I should have stayed on the trail to 20 a smidge longer and avoided tumbling down cliffs.
21-23: Got dragged left on 22 for some reason.

Great session, great to push the pace and practice running at an uncomfortable speed. Hopefully this will increase my cruising speed!

C • Nice 2

12 PM

Orienteering (Controlpick/pick-up) 59:44 5.05 km (11:49 / km) +89m 10:52 / km
ahr:147 max:166 spiked:19/20c shoes: XTalon212-2013

Decided that achilles felt ok enough to go out for a slow-moving control pick, so ran along focusing on visualizing the circle and knowing my exit direction. Let myself walk the uphills, but kept the pace at trot-speed on flats and downhills. Ran into Daddy-o who started stealing controls from me. After running through these woods at speed, this was a breeze! So beautiful. I'm so happy we came here to train this weekend!
QR

Hiking 20:49 [0] 0.72 mi (28:50 / mi)
ahr:104 max:119 shoes: XTalon212-2013

Yoga/Stretching/PT (Stretching) 10:00 [0]

Saturday Jun 15 #

Event: US Team training weekend

9 AM

Hiking 26:32 1.09 mi (24:21 / mi) +253m 14:09 / mi
ahr:145 max:167 shoes: XTalon212-2013

Found Sue, Chris, Will, Andrew, and Ethan in the parking lot, and we headed up as a group (Ken, Nathan, younger Will), with Ali and Adrian having left about an hour earlier to hang some controls, and Kestrel and Allison heading back to pick up a forgotten compass from the campsite. The climb up to the plateau was already becoming a bit of a bear.

Running warm up/down 5:04 0.32 mi (15:35 / mi)
ahr:146 max:169 shoes: XTalon212-2013

Orienteering race (Brown X) 19:35 ***** 2.4 km (8:10 / km) +26m 7:45 / km
ahr:174 max:184 9c shoes: XTalon212-2013

Quickroute
First intensity of the weekend - racing the Brown X from the middle champs a month ago. Started behind Will H and Adrian, with some Childs behind me, and it was fun to run down my rabbits, though I couldn't lose Adrian. Drifted on 2, but relocated relatively quickly. Momentarily confused at 3 because I didn't see the control, and 4, because I expected the control to be on the cliff under the dot knoll hill. Tried to out-run Andrew to 7, which didn't work, and then I went to the wrong control first; thankfully noticed and went to the right one, but by then had lost Andrew. But, a pretty clean run, and I was happy to be able to run aggressively the whole way.

Orienteering race (Brown Y) 27:00 ***** 3.06 km (8:50 / km) +28m 8:27 / km
ahr:174 max:185 10c shoes: XTalon212-2013

Quickroute
Definitely a little more tired for this one. Stopped short at a likely-looking marsh on the way to 2, and when I got there, Ali was already there. Tried to keep the pace up to 3-4, catching Adrian and attempting [unsuccessfully] to hold off Ali and Ethan, and then I drifted too far right on the way to 5. Checked out the wrong marsh to 6, and then tried wading through the green marsh to 7, and it was not fast, and it sucked the energy out of my legs. Alone after that, though I saw a flash of red (Andrew or Will) somewhere near 8, and just kept pushing to the end, only tripping once because I was too tired to pick up my feet.

Running 22:36 [1] 1.49 mi (15:10 / mi) +48m 13:47 / mi
ahr:146 max:162 shoes: XTalon212-2013

Jogging out along the trail to hang the southern section of controls. Beautiful day, I could have run all day up there.

Orienteering (Control setting) 29:27 ***** 1.87 km (15:47 / km) +31m 14:35 / km
ahr:137 max:163 8c shoes: XTalon212-2013

Running 16:13 1.22 mi (13:14 / mi) +11m 12:53 / mi
ahr:150 max:167 shoes: XTalon212-2013

3 PM

Hiking 22:15 [1] 0.79 mi (28:04 / mi) +230m 14:46 / mi
ahr:141 max:155 shoes: Oroc340-2013

Orienteering (Partner simplification) 59:43 ***** 4.89 km (12:13 / km) +78m 11:19 / km
ahr:148 max:174 9c shoes: Oroc340-2013

I shouldn't be allowed to stop my watch; I missed two legs, one of which I was leading. D'oh!
Quickroute
Teamed with Will and Nathan, and did my memory at the same time as Nathan's, occasionally correcting him. I thought this was great, because I've never successfully simplified this terrain before, and I thought I did it pretty well, though I was *very* dependent on compass bearing. Physically I was tired enough that I was walking all the uphills, and the boys didn't seem to mind. I led 1, 3, 4-8, 10, F.

Orienteering (Marshy moreau!) 29:15 [1] 2.29 km (12:45 / km) +44m 11:38 / km
ahr:138 max:159 spiked:4/4c shoes: Oroc340-2013

Only did one loop here, because achilles was starting to twinge in an unpleasant way. QR. Mostly walked through the marshes, which were deep and squishy and only a little scary, but I never went in deeper than my knees. Achilles hurt by the end, so I walked verrrry slowly down the hill.

C • marshy 4

Hiking 20:48 [0] 0.72 mi (28:48 / mi)
ahr:100 max:116 shoes: Oroc340-2013

Yoga/Stretching/PT (Stretching) 10:00 [0]

Middle Brown X - Splits

Middle Brown Y - Splits

Friday Jun 14 #

10 AM

Core Strength (core) 17:21 [1]

8 PM

Running 33:54 1.97 mi (17:13 / mi) +141m 14:05 / mi
ahr:138 max:166 shoes: Oroc340-2013

So, the weekend started off with me leaving from Boston later than planned and sort of in a rush, because I feel like lately I've been trying to juggling flaming chainsaws and I'm starting to drop them. Dropped one of those flaming chainsaws when I left the maps and controls for the training camp (400+ maps) in Boston, and didn't notice this until Albany when I was picking up Ali and Will from the train station. It all worked out in the end, because Ian hadn't left Boston yet, so when we got through to him he was able to pick up the maps for Saturday and Sunday, and Ed went home to upload my night-o and all controls maps to the internets so that I could print them from an OfficeMax, but things could have worked out quite differently.

So anyway, we got to Moreau, checked in, set up camp, and ran over and up to the plateau, unfortunately missing Andrew and Ethan by a half hour or so. We split up a few controls to hang, and then my light broke, so I didn't even get to do the night-o. Boo. I could have gotten upset at this point, but decided not to, and enjoyed a nice long stretching session in the dark waiting for Ali and Will to finish up.

Orienteering (Control setting) 16:46 [1] ***** 0.86 mi (19:30 / mi) +46m 16:43 / mi
ahr:135 max:163 4c shoes: Oroc340-2013

Core Strength (Legs) 4:26 [1] 0.01 mi (5:39:45 / mi) +2m 3:50:09 / mi
ahr:117 max:129

Running 22:25 [1] 1.46 mi (15:20 / mi) +18m 14:46 / mi
ahr:132 max:160 shoes: Oroc340-2013

Yoga/Stretching/PT (Stretching) 10:00 [0]

Thursday Jun 13 #

Event: CSU Park-O Finale: Pine Banks

Armchair o' 13 [3] ***
6c slept:8.8 weight:124lbs

Speed squiggles. Tired and sleepy this morning, and left leg is falling apart - tight butt, sore knee, poison ivy, bee sting, and a sore achilles. Right leg seems to be doing ok, though.

6 PM

Running warm up/down 5:41 [1] 0.53 mi (10:40 / mi) +17m 9:42 / mi
shoes: Innov8

Orienteering race 18:38 [3] 2.57 km (7:15 / km) +83m 6:15 / km
15c shoes: Innov8

Quickroute.
Last park race. Mass started with Ari and Ben, and they were both faster than me to the first two controls. Well, to the third, too, but they both made mistakes. I need to get into maps faster, my early splits are always slow.

I missed 3 by a bit - map was confusing and didn't quite match how I'd envisioned reality. Missed 6, too, felt like it was much further than it should have been. Slow through the blueberries, but tried to read ahead enough to know direction leaving and the next route. I felt decently smooth out there (3 and 6 aside), but not too fast.

Spenst 7:32 [1] 0.35 mi (21:32 / mi)
shoes: Innov8

Didn't have time to do any drills beforehand, so just did them after as a cooldown. Knee is stiff.

Yoga/Stretching/PT 10:00 [0]

Finale - Splits

« Earlier

Next Up

0w, 6d: Presto's person's post PhD presentation party & picnic Y!
2w, 3d: WOC 2013 Vuokatti, Finland Y!
8w, 3d: Fishbones Middle Distance ?
All Upcoming

Injuries

L Lower Leg	Achilles Tendonitis	780+days
R Arm	Other	1,783+days
complete history

Training Targets

Jun 1–30 (30d) Pre-WOC. One o' week. Focus on physical fitness and map reading at speed.
Total	45:00:00
actual:	29:55:55	66%
projected:	49:53:12	110%
Armchair o'	8:00		200c
actual:	1:58	24%	61c	30%
projected:	3:17	41%	102c	51%
Orienteering	18:00:00		300c
actual:	10:15:27	56%	200c	66%
projected:	17:05:45	94%	333c	111%
Total [3-5]	4:15:00
actual:	3:18:43	77%
projected:	5:31:12	129%
Core Strength + Spenst	5:00:00
actual:	2:31:07	50%
projected:	4:11:52	83%
Yoga/Stretching/PT	4:00:00
actual:	2:27:00	61%
projected:	4:05:00	102%

Apr 2–1, 2014 (365d)
Total [1-5]	550:00:00
actual:	116:28:09	21%
projected:	545:00:58	99%
Orienteering	200:00:00		2000c
actual:	44:37:00	22%	858c	42%
projected:	208:46:59	104%	4015c	200%
rollerskiing + Classic skiing + Skate skiing + Double pole	160:00:00
actual:	3:31:57	2%
projected:	16:31:49	10%
Running	150:00:00
actual:	42:55:28	28%
projected:	200:51:52	133%