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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 30 days ending Apr 30, 2013:

activity # timemileskm+m
  Field work1 8:00:00
  Orienteering8 6:21:35 20.57(18:33) 33.1(11:32) 152015 /66c22%
  Road running8 4:39:24 29.93(9:20) 48.17(5:48)
  Map Walk3 3:00:00 5.59(32:11) 9.0(20:00)
  Trail Running2 1:47:45 10.7(10:04) 17.22(6:15)
  Core strength5 1:40:00
  Total27 25:28:44 66.79 107.49 152015 /66c22%

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Sunday Apr 28, 2013 #

8 AM

Orienteering race 55:39 [5] *** 4.0 km (13:55 / km) +185m 11:18 / km
13c shoes: Icebug olx

West Point Day 2 Middle Green X. Cripes, orienteering sure can be frustrating. After a slow start to #1, I ran a great race, only to blow it in a moment of haste and inattention leaving #10. Focusing closely on the control, I didn't pick up that we were crossing by the start. All I saw was the road, and I was convinced it was downhill, so down I went. The wrong way. Had to relocate, climb back up, get back to the attack point, at least 4 minutes lost. Dropped 2 places in overall standing to 3rd in M60.

I liked this course better than yesterday's, probably because it suits my style better. Longer runs and less trickiness with the control placements. Some good opportunities for careful route choice. Maybe more towards classic than true middle distance.
1 PM

Orienteering race 26:51 [5] *** 2.0 km (13:26 / km) +180m 9:16 / km
shoes: Inov8 X-Talon

West Point Day 2 Sprint Green. I think this time the issue was O-overload. Physically, I felt good, and was able to keep running up the hills and stairs (contrary to prior expectation). But mentally, some cogs were definitely loose. Hared off at the start, and immediately lost contact. Backtracked, found the control, and promptly did the same thing again. Stupidly ran up around the top end of the big cliff and down to the control, then ran up there again 2 controls later. Had trouble seeing the way between the buildings and walls after that and basically went where I saw others going. Not such a bad result after all, but I think I owe it to pure stamina on the uphills. Overall, another 3rd in M60. Glen T. and Ron B. were pretty steady in all 4 races. They did well.

The 2xMiddle, 2xSprint format was good, if somewhat grueling. If I had to change one thing this weekend (other than my terrible mistake on the middle today), I'd get a lot more serious about food. One way or another, it wasn't enough, or it was the wrong time, or it wasn't the right kind. I wouldn't have lasted another day.

Saturday Apr 27, 2013 #

11 AM

Orienteering race 44:30 [5] *** 4.1 km (10:51 / km) +100m 9:40 / km
11c shoes: Inov8 X-Talon

West Point Day 1 Middle Green X. I was one of a half-dozen or so waiting for clue sheets and maps, and started about a half-hour late. No problem with that, other than maybe not as good a warmup as I would have liked. Whether that was the issue or not, I felt pretty sluggish on the long rise up to the first control, but picked up the pace after that. Trouble on #5 at the foot of the cliff. I took what I still think was a good route, following the little trail across the stream to its end, but what I think happened was the "trail" kept going a ways after it stopped on the map. I came down on the wrong spur and lost some time backing up to the right one. Then slow on the next control, good running on a flat area below the hill but I couldn't see it on the map, so constantly looking for confirmation. Overran the control and backed into it again. No problems other than that, and I was a little surprised to find myself first in M60.
2 PM

Orienteering 19:48 [5] *** 2.1 km (9:26 / km) +50m 8:26 / km
13c shoes: Inov8 X-Talon

West Point Day 1 Sprint Green. I'm just not good at this format. Can't read the map fast enough. I'm pretty sure I'm making the same kinds of 20-30 second mistakes in other courses too, but it doesn't matter as much. I hesitated crossing the bridge, because there didn't seem to be any crossable water on the map. Then ran up the wrong set of stairs. Then started down the hill after 10 the wrong way and had to backtrack. Nothing really significant, but it sure matters in a race this short. Second in M60, but way off the winning pace on Green.

Friday Apr 26, 2013 #

8 AM

Core strength 20:00 [1]

Core strength and stretching. This gets easier when you do it regularly. Still, I wouldn't call it enjoyable.

Wednesday Apr 24, 2013 #

Field work 8:00:00 [1]
shoes: Icebug Gryllo

Set out controls for Rockburn Branch-Patapsco, along with 13 gallons of water. The woods are in good condition, lots of variation in the kind of terrain, control placements are all solid and the map is excellent barring a few specific changes to the terrain that aren't mapped. Handed off a dozen or so controls to Jody Landers to put out Sunday morning. I set a few controls that were a little more visible than I'd like, given that they're going to be there for 3 more days, but it would have been pretty unfair to burden someone else with them. Also dropped an e-punch box in the water. Hope they're submersible.

Gluteal strain was acting up for the first few hours, but in the afternoon I hardly noticed it.

Monday Apr 22, 2013 #

8 AM

Core strength 20:00 [1]

The usual core strength workout. Increased side plank leg lifts from 15 to 20. Other systems feeling good too.

The gluteal injury is improving but not healed. I never felt it when it happened (neither the first injury nor the re-injury a week later). In both cases the pain grew over a period of 1-2 days afterwards, then started to diminish. At its worst (after the reinjury) it took effort not to limp when walking. In both cases, the worst gait is gradually uphill. Flat is easier but still painful, downhill no problem, steep uphill no problem. Sitting, standing, etc., no problem. Running hurts. In static exercise, there is full range of motion and no pain.

I don't quite get it, but I'm taking it seriously. Upcoming A-meets at best efforts.

Friday Apr 19, 2013 #

Core strength 20:00 [1]

Core strength, stretching, blah blah blah.

Thursday Apr 18, 2013 #

11 AM

Road running 45:00 [3] 4.0 mi (11:15 / mi)
shoes: Adrenaline 3

Warm-up. Slow jog to start area, 4-5 strides, about 800m at race pace.
12 PM

Road running 15:00 [1] 1.0 mi (15:00 / mi)
shoes: Adrenaline 3

Very slow jog back to office.

Wednesday Apr 17, 2013 #

12 PM

Road running race 13:55 [5] 2.0 mi (6:57 / mi)
shoes: Adrenaline 3

GSFC Spring 2-mile. Ugh. I guess I figured I would be slower than last fall, but I'm surprised and dismayed by how much slower. Gasping to get under 14 minutes, and it felt like I was running through water.

And that pulled butt muscle? The one that was getting better? Whoops, big setback. Hurting more as the afternoon goes on. I think no running until West Point. Great start to summer training. Phooey.

Tuesday Apr 16, 2013 #

Note
(rest day)

Race tomorrow. Pulled a muscle deep in the gluteus during speed work last Thursday, but didn't notice till a day or two later. Gradually getting better.

Monday Apr 15, 2013 #

9 AM

Core strength 20:00 [1]

Core strength workout.

Sunday Apr 14, 2013 #

12 PM

Orienteering race 1:31:51 [4] ***** 7.8 km (11:47 / km) +280m 9:59 / km
13c shoes: Icebug olx

Wow, what fine orienteering! For the most part, the woods were open, the visibility great, the undergrowth minimal or nonexistent. The contour detail was intricate and essential for navigation. There was one bit that had been clear-cut some years ago, slow going and not clearly mapped, but the rest of the map held up remarkably well.

Right off the bat, I messed up the first control. Had a plan, but it didn't work. Hmm, could the scale have been off? Oh yeah, it was at 1:15000. Addie passed me on the way to her control, but if she had been going for mine, she would have beaten me easily. Settled down after that. Control 8, on the east side of the map, was hard. Vague contours on the way there and a number of parallel features on the other side. Again my plan fell short but I scrambled and got back in contact after losing it pretty badly. That was satisfying in its own way. Ridiculously slow on 9, just couldn't understand the streams and ridges and basically stumbled into the control. Then came the unpleasant leg to 11, but the rest was good.

Saturday Apr 13, 2013 #

10 AM

Map Walk 1:00:00 [2] 2.0 km (30:00 / km)
shoes: Inov8 X-Talon

QOC Training Day, morning outdoor session. After some classroom work we did pace counting calibration then a pace counting exercise. No map, just a course on a blank sheet of paper. Focus on fine compass and pace counting. No controls, so we needed to guess the feature. In a group of about 10, we had considerable fan-out. I think I failed on 2 out of 6 controls, once on bearing and once on distance.
1 PM

Map Walk 40:00 [2] 2.0 km (20:00 / km)
shoes: Inov8 X-Talon

This was an actual course (middle distance style), but still with no controls. Focus on systematics: good planning, good execution. For me, the exercise was all about the tradeoff between time spent planning the route vs. time spent executing it. Clearly, there is a large payout associated with good route planning, in that the execution goes much faster and smoother when the route is already in your mind. Then, the execution is just a matter of checking the boxes as you go. This shifts the balance point towards planning, whereas the impulse in competition is just to get on with the next leg regardless of how it comes out. Funny, it's another version of the short-term vs. long-term gains that plagues the capitalist economic model.
4 PM

Map Walk 1:20:00 [3] 5.0 km (16:00 / km)
shoes: Inov8 X-Talon

Line-O finale to the training. This exercise was pretty hard. An unknown nunber of controls at unknown locations on the line. Map was reduced to only contours and vegetation. The control locations were marked with mini-bags, hung pretty high, but still, mighty small in the woods. I lost my way just a little on the far side of the course, in fairly dense woods (I would have called it light green/green slash). Although I backtracked and relocated, I missed one control there from lack of precision. Then after a good recovery I missed two others, even though I was on course, due to basic invisibility of the mini-bags. Overall, an excellent exercise.

Thursday Apr 11, 2013 #

9 AM

Road running 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Adrenaline 3

Warmup to Einstein track, and some strides.

Road running 20:00 [5] 4.4 km (4:33 / km)
shoes: Adrenaline 3

Speed workout. 4x800 with 400m jog in between (about 3 min). Figuring VDOT 46, target tine was 3:20. I didn't get the time on the first 800 due to operator error with the watch (first time on the track with the Garmin), but I know it was fast. 3:16, 3:16, 3:20, 3:17.

Road running 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Adrenaline 3

Warm-down and jog back home.

Wednesday Apr 10, 2013 #

11 AM

Trail Running 49:45 [3] 5.2 mi (9:34 / mi)
shoes: Adrenaline 3

Trail run on Greenbelt Park perimeter trail. The heat was a bit much. It was probably mid-80s, no wind, bright sun, and the trees offered very little cover. It's going to be a couple of weeks before the sweat reflex kicks in, and I was kind of dragging. However, I noticed that the dog started to shed today. Two warm nights was all that was needed to trigger that reflex.

Tuesday Apr 9, 2013 #

12 PM

Road running 42:40 [3] 4.7 mi (9:05 / mi)
shoes: Adrenaline 3

Easy run around the GSFC perimeter road. Butterflies this run: mourning cloak (3), anglewing sp., clouded sulphur (2), cabbage white. The mourning cloaks and anglewing probably wintered over as adults. They're really late this year.

Monday Apr 8, 2013 #

5 PM

Core strength 20:00 [1]

Core strength and stretching.

Sunday Apr 7, 2013 #

9 AM

Orienteering race 33:17 [5] *** 3.3 km (10:05 / km) +200m 7:44 / km
spiked:15/16c shoes: Icebug olx

Flying Pig Day 3 Middle Green. I ran this course really well except for one terrible mistake. Coming out of #7, I headed diagonally up the hill for #8, so far so good. Then I looked for the next reentrant to the right, where the control was supposedly located, and didn't see it. Panic -- something's wrong, I must be on the wrong spur! I headed back to the left, saw a control, ran down to it, punched it, and it was #7 again! Gaa! So I did it over again. Maybe I caught my breath or something, but the layout was all clear to me the second time. The only other issue was climbing too high coming in to #10, and having to drop down a couple contours.

I left after Charlie Shabazian came in, and Vlad announced that he had taken the lead in M60. That was the decider, because we both had a 1000 point day on Friday. But, as I found out later, that was wrong, and I was actually a few seconds faster. That clinched the overall win for me over the two youngsters GlenT and Soupbone.

Saturday Apr 6, 2013 #

Orienteering race 1:27:47 [5] 7.1 km (12:22 / km) +450m 9:23 / km
shoes: Icebug olx

Flying Pig Day 2 Long Green at Yellowwood Forest. I was pretty happy with my run. Came in to the first control a little high, and saw Addie coming out, so I had picked up 2 minutes on her. For the long leg to #2 I went straight up the hill and she went a little left, and I never saw her again. That leg gave me confidence, and I ran well after that. I made a small but significant mistake on #5, getting way down the hill towards the creek before realizing I was too low. Coming back up took time. Only one other mistake, on 12, where I left the trail too high and got into the series of parallel reentrants and had to come back. Second in M60 on this course, first overall counting both days. It's all going to be decided tomorrow.

Friday Apr 5, 2013 #

5 PM

Orienteering race 21:52 [4] *** 2.7 km (8:06 / km) +75m 7:07 / km
shoes: Adrenaline 3

Flying Pig Day 1 sprint at IU campus. Our hotel is in Columbus (IN) about 35 miles away, and I grossly underestimated the time to the campus. We got there about 6 minutes before Addie's start time, dashed in to the student union and got race packets, she got her number pinned on on the way to the start, and off she went. I started 20 min later.

I'm not too good at sprints (run fast but think slow) and didn't expect much, but I started out in good control, everything made sense, reading ahead, taking a long view. But around 7 or 8, things started to get ragged. I was reacting instead of anticipating, searching for controls instead of visualizing, making convenient route choices instead of strategic. Still, a much better result than I expected, tied for 7th on the combined Brown/Green course, tied for 1st in M60+. And had a lot of fun, too -- a beautiful afternoon and an interesting campus.

Thursday Apr 4, 2013 #

Trail Running 58:00 [3] 5.5 mi (10:33 / mi)
shoes: Adrenaline 3

A run on backcountry trails to the south of Highlands Ranch. I parked at the Mountain Vista High School, which has access to the south end of the Dad Clark Trail. It joins up with the East-West Regional Trail and goes pretty steeply up to Highlands Point, passing the West Fork of the Big Dry Creek Trail along the way. Highlands Point has 360-degree views, from downtown Denver around to Longs Peak and Pikes Peak. It's at about 6200 feet. After another mile there is a trailhead with parking and porta-johns, accessible from Grigs Road. There is an extensive network of private backcountry trails owned by the community association, which were gated and posted, and I stayed off them. That made it an out-and-back, but a fine run anyway. Gorgeous day, temperature around 50 but felt much warmer in the sun. Time includes gawking at various sights and wildlife, but it was probably around a 9:00 pace.

Wednesday Apr 3, 2013 #

8 AM

Road running 42:10 [3] 4.7 mi (8:58 / mi)
shoes: Adrenaline 3

A different trail loop this time. West Fork-Diamond K-Foothills-Dad Clark. The goal is to maximize use of the Foothills trail, because it's natural surface. The rest of the trails are paved concrete. Not the best for running, from my perspective.

Tuesday Apr 2, 2013 #

9 AM

Road running 36:30 [3] 4.1 mi (8:54 / mi)
shoes: Adrenaline 3

Highlands Ranch trails again, but this time I made a loop: Dad Clark-Foothills-Northridge.

Monday Apr 1, 2013 #

10 AM

Road running 39:09 [3] 4.2 mi (9:19 / mi)
shoes: Adrenaline 3

On the trail network in Highlands Ranch CO. Not too breathless, but noticeable up the little hills.

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