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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BorisGr

In the 7 days ending Nov 5:

activity # timemileskm+m
  Orienteering2 2:58:15 13.92(12:48) 22.4(7:57) 41541c
  Cross-Training3 2:12:00
  PT2 45:00
  Running2 30:00
  Total5 6:25:15 13.92 22.4 41541c

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Sunday Nov 5 #

Orienteering race 1:44:59 [4] *** 12.4 km (8:28 / km) +415m 7:15 / km
26c shoes: Old VJ Falcons From Online Auc

Woke up a 4:30 and was at the event parking lot (which I found on the second try) by 7:30. Got ready and took the bus up to the top of the mountain. I was given a warmup map, but could not match up anything on that map with where we were. I guess we were supposed to run along the road for a bit to get to it. I ended up having to cut my warmup short to make the start on time, and I felt somewhat stressed at the start line.

RG: http://www.dvoa.org/cgi/gadget/reitti.cgi?act=map&...

Often I am able to refocus at the last moment and start well, but not this time. The downhill start through the open woods sent me flying, and I blew well past the control. I found two other controls and eventually relocated at a trail junction about 250m to the northeast (the whole leg was about 250m!). I ran down the trail, attacked, and missed again. I turned back uphill and finally got to the control together with Jon T, who had started four minutes later. Ugh.

I punished myself on the way to 2, eating a lot of climb on the road in order to take a safer route. That work, and I didn't see Jon again. #3 went ok, but after that I bobbled each of 4,5,6, and 7 (total of 2:45 lost in this section according to WinSplits).

I finally settled down for the next section of the course and was fairly clean from 8 through 17, with an exception of a wrong turn I took on a trail right after passing Balter. It's something about his magical aura...

I then completely blew 18 after attacking without a plan and lost another 3 minutes there, most of that spent standing on a rocky hillside scratching my head.

On the way to 20 Jordan passed me like a freight train, and I had no chance to keep up. I promptly screwed up 21 by trying to contour and picking up the greenest, rockiest parts of the slopes. As a result, i was surprised to see Jordan pop up again at 23 just in front of me. He disappeared again, only to reappear in front of me right at the last control.

Overall, about 11 minutes lost according to WinSplits, which I think is a slight understimation, but close enough.

Some things to take away:
Positive:
1) I survived without hurting myself
2) I felt strong for most of the race despite running hard (race pace) the day before.
3) On the legs I didn't screw up, I was about 15% (or 1 min/km) behind Jordan and Greg. Given where I was earlier this summer, I am very pleased with that.
4) I seem to have run all the long legs (a traditional weakness for me) fairly well.

Negative:
1) I did not bring the right set of tools nor the proper respect for this terrain.
2) My ability to run on a precise bearing was abysmal.
3) I was too afraid to climb and took riskier routes as a result.
4) Multiple times (1,7,18) I attacked a control on a vague downhill slope without any real plan and paid for it each time.

I have a week to come up with a better approach for the Classic Champs next weekend.

Finally, I thought this was a very well-designed course with a range of techniques necessary for success. Kudos to Erik Eddy and Eric Weyman. I am glad I made the trip up and down for the day.

Running 20:00 [2]

A warmup plus a cooldown with DarthBalter, jogging parts of Saturday's campus sprint course.

Saturday Nov 4 #

Running 10:00 [2]

Warmup and some stretching.

Orienteering 1:13:16 [4] *** 10.0 km (7:20 / km)
15c

We drove down to Prince William Forest, and I ran the Blue course from last weekend's QOC local event. I figured that this terrain is the most relevant to the classic champs, and so it made sense to come run here.
I felt strong most of the way and pushed hard for most of the course. I made one mistake of a about a minute and had a couple of smaller hesitations, but otherwise felt good technically. Inara, Barney, and Alli hiked in the park while I ran, and I picked them up at Turkey Run Ridge after finishing my course. Excellent afternoon.

Friday Nov 3 #

Cross-Training 45:00 intensity: (29:00 @1) + (16:00 @4)

Elliptical intervals, 4x4 minutes.

PT 15:00 [1]

Thursday Nov 2 #

Note

Woke up with a sore back this morning, so taking a precautionary day off. Unrelatedly, Alli and I decided not to go up for the DVOA weekend because of the complicated logistics, including the no-dog policy and the challenging getting-to-the-start and back-from-the-finish logistics on Sunday. DVOA worked hard to try and accommodate us, but in the end, it was just too much hassle. Instead, I will plan to go up by myself for just the long race on Sunday.

Wednesday Nov 1 #

Note

Alli, Inara, and I spent a wonderful long weekend in Winter Park, CO with our friends Tim and Oana and their baby Lily. So much fun to see Inara start interacting with another baby! It was great to get out for hikes each day and spend some time soaking in the jacuzzi afterwards. Excellent trip, great friends, fantastic mountain scenery, and a nice escape from the realities of DC for a few days!

Cross-Training 22:00 [1]

PT 30:00 [1]

Tuesday Oct 31 #

Cross-Training 1:05:00 [1]

Easy elliptical session in the evening just to get my legs moving. After a series of flight cancellations and delays (thanks United!), I ended up getting home a bit after 3am and had to get up just past 7 to get Barney, so not much sleep. My bag ended up in Houston. Needless to say, I did not fly through Houston - just my bag did. It finally got to DC about 24 hours after I did.

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