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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ernst

In the 7 days ending Oct 10, 2015:

activity # timemileskm+m
  Orienteering4 4:40:38 14.66(19:08) 23.6(11:54) 38533 /39c84%
  Trail running5 1:53:00 9.8(11:32) 15.77(7:10)
  Road Running1 1:01:00 8.6(7:06) 13.84(4:24) 150
  jogging2 35:00 2.74(12:46) 4.41(7:56)
  Mt Biking1 25:00
  Total12 8:34:38 35.81 57.62 53533 /39c84%
averages - sleep:8 weight:136lbs

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Saturday Oct 10, 2015 #

7 AM

Orienteering 1:20:00 [3] *** 5.0 mi (16:00 / mi) +150m 14:38 / mi
spiked:10/11c shoes: New Balance Minimus

BD: Early morning visiting of controls in the W section of the map. Did a lot of climb. Had no problems. Very enjoyable without race pressure, plus I used a 1:5000 map. Missed the "lonely boulder on the hill side", but quickly relocated. I climbed too much - remember those 2.5 m contours! Started with hat and gloves at about 40 degrees, but quickly warmed up. We are in for a lovely weekend - glad the rain soaked us yesterday but not today or tomorrow.
3 PM

Orienteering 1:00:00 [2] *** 2.5 mi (24:00 / mi) +30m 23:08 / mi
spiked:9/9c shoes: New Balance Road

BD: Collecting controls on the very north part of the W side. Again, lots of fun. Very different area here compared to the S part of the W side and much different from the E side. Much more mellow here in terms of boulders and terrain. This must be the fastest area, but I had to walk while hauling control stands, bags and Epunch units.

Friday Oct 9, 2015 #

2 PM

Orienteering 1:15:00 [2] 3.0 mi (25:00 / mi)
shoes: Icebug

Hanging Controls for BD. Got side-tracked making my way down to a stream. Streams everywhere during steady rain. Was about 100m off the control and could not relocate. This is the same control (# 2 on Brown Sunday I believe) that many caused grief to many competitors. Decided to go to the 5m double boulder control and navigate from there. That worked well.

Thursday Oct 8, 2015 #

5 PM

Trail running 25:00 [3] 2.0 mi (12:30 / mi)

Jog w o.d.J around Spruce Hole and back via Colasante trails. Had actually planned a longer run, but had a busy day with meetings and finishing a paper review. Did my usual leg lifts to let Jena keep up with me. Woods gorgeous now.

Wednesday Oct 7, 2015 #

10 AM

Trail running 30:00 [3] 3.0 mi (10:00 / mi)
shoes: New Balance Minimus

Run to work with small detour on campus. Bright morning, cool, nice fall colors.
5 PM

Trail running 18:00 [3] 1.5 mi (12:00 / mi)
shoes: New Balance Minimus

looping around the Fogg trails with o.d.J. Slow pace for Jena, but I did
high leg lifts for the entire duration, well almost - for a better workout.

Tuesday Oct 6, 2015 #

7 AM

Trail running warm up/down 15:00 [2] 1.3 mi (11:32 / mi)
slept:8.0 weight:136lbs shoes: Newton MV3

Warm up with od-J on the Fogg trails. Crispy morning, 36 deg F. Sun rising brightly.

Road Running 1:01:00 [4] 8.6 mi (7:06 / mi) +150m 6:44 / mi
shoes: Newton MV3

Wanted to get a road run in for a while now. First one since injury last December. Used racing flats to check if feet and back are still capable. Seemed ok. Focus was on near racing pace, but keeping good form and even pace throughout. Was not bad. I did not get crushed in any way. The cool weather helped. There is hope.
9 AM

Mt Biking 25:00 [2]

Then bike to work on road. And back in the evening

Monday Oct 5, 2015 #

5 PM

jogging warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
shoes: New Balance Minimus

Warm-up jog with od-J.
6 PM

Trail running 25:00 [3] 2.0 mi (12:30 / mi)
shoes: New Balance Minimus

Jogging around Spruce Hole. Not much energy. Hungry. Low bloodsugar level.

Sunday Oct 4, 2015 #

10 AM

jogging warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: Icebug

11 AM

Orienteering race 1:05:38 [4] 6.7 km (9:48 / km) +205m 8:30 / km
spiked:14/19c shoes: Icebug

O in the Pines. Long Distance, Green Course, 6.7 k straight line.
Another good day. I ran straight across from 2 -3, checked off features and aimed off to the right to catch the big trail S of 3. No problems with 4-6: fun area to hop around in. I lost 1 min + on the big traverse to 7, drifted too far north, but immediately knew what happened. Lost another 1 minute to 8 simply because I ran out of 7 without a plan for the 750 m leg. (Trail through the middle, then trail S around). A bit of time lost 11-12, climbing up but then detouring the fence on the field S of 11, which I deemed uncrossable. Little bobbles on the short legs 12 - 14 that should have been trivial. That was for sprinters (not my forte). Rest of the course was fine, I tried to attack as best as possible. Then to the last control, I crashed downhill to the number instead of the circle. Came to the field 100 m W and nobody/no streamers in sight. But realized my silly mistake and spiked with all my remaining strength to finish the course.

A fine weekend. Nice venue, everything close together (camping, finish etc all at the parking lot of the X country Ski area). I liked the map, I was getting in tune with it; liked the courses. Thanks, EMPO crew! This being my first A meet this year, I was very happy with my performance. Also after an injury last December (herniated lumbar disk) which put me out of commission for several months, I seemed to have regained my strength; so this weekend was a confidence booster both for navigation and running.

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