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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 7 days ending Jul 15:

activity # timemileskm+m
  Orienteering5 4:17:52 19.0 30.5882c
  Running5 52:25 4.57(11:29) 7.35(7:08)
  Stretching1 20:00
  Total6 5:30:17 23.57 37.9382c
averages - sleep:4.5

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Sunday Jul 15 #

Note
slept:4.5 (rest day)

Saturday Jul 14 #

12 PM

Running warm up/down 15:00 [2] 1.0 mi (15:00 / mi)
shoes: Innov-8 X-talon 212

Orienteering race 36:24 [5] 5.6 km (6:30 / km)
15c shoes: Innov-8 X-talon 212

JWOC relay. Mostly solid technically, except for a larger bobble on control 5, where I hit the C forking before mine (the A forking). Physically so dead after the entire week of racing. Shoutout to Wyatt for taking videos of the arena passage/finish chute but my goodness, looking at my run in, I might as well have been actually crawling because it might have been faster than whatever pathetic excuse for running I was doing.
Siri started off strong, putting us in 20th at the end of her leg. My run brought us to 18th, with the help of some mispunches. Bummer that Julia is sick, otherwise the girls could have had a really strong run this year! P.S. the boys placed 15th country, which is their best result ever!
Map soon
Control Challenge: 427 total

Friday Jul 13 #

10 AM

Orienteering warm up/down 21:08 [2] 1.2 mi (17:37 / mi)
shoes: Innov-8 X-talon 212

Orienteering race 32:30 [3] 3.1 mi (10:29 / mi)
12c shoes: Innov-8 X-talon 212

JWOC middle B final. I'm satisfied with my run, I think? It wasn't amazing, and I had a lot of little mistakes and hesitations, but I corrected quickly on everything. I didn't feel like my orienteering was really "on" today, but I did what I set out to do, which is navigate before running, and really slowing down in the junipers. When I got confused, I stopped and figured it out, and relocated to something big if I needed to. So, overall I'd say I'm okay with today. I was hoping for something better, but this was alright.
Winsplits says I had two mistakes, on 4 and 5, of 1:58 and 0:23 respectively. I need to find a map to review this, but I believe 4 was the control that I went over the wrong hill on, so a nearly 2-minute error is reasonable. It didn't take me too long to correct though. Not sure what 5 was, so I'll have to review my map soon.
Previous JWOC middle final results, starting with 2015: 47 (B), 45 (B), 2 (C), 12 (B)
This JWOC has pretty clearly been my overall best, most consistent one. I haven't had any absolutely stellar races, although I am very happy with my long, so I guess it means my orienteering has improved considerably over the past year.
Map soon
Control Challenge: 412 total

Thursday Jul 12 #

11 AM

Orienteering warm up/down 15:00 [2]
shoes: Innov-8 X-talon 212

Orienteering race 31:36 [4] 3.5 km (9:02 / km)
16c shoes: Innov-8 X-talon 212

JWOC middle quali. I had 4 pretty sizeable mistakes, which is disappointing because I knew what I needed to do in order to have a good run, but I ignored that and failed to do what I needed to do. That is, slow down and let navigating be the main focus. Especially in the junipers, that is key, and I let myself get too excited with the racing mentality and I went to just running without navigating. What's even more disappointing is that when I was finishing I knew I was at least somewhat close to the A-final based on how people were cheering, which made me get my hopes up after I had finished, even with my mediocre run. If I had done what I needed to do, I think I could have made it, but then again, I bet that's the case for so many other athletes too. It's just how racing works. Plan is to demolish the B-final tomorrow. I think there'll be some good competition in that too.
Mistakes:
1-2: rather than taking the yellow corridor around the planted area, I cut through the planted area, and then through the dark green, only to get to the trail at the bend northwest of 2. What the heck Tyra? I need to look at splits more, but probably a minute lost here. Winsplits says 1:28 lost.
3-4: Went up the yellow corridor just on the SW edge of the control circle, stood around confused, went down the other side to the planted trees, stood around confused, went back up, stood around confused, then finally followed the spur NW up into the control. Again, I'm guessing about a minute lost. Winsplits says 1:14 lost.
Minor bobbles 7, 8, and 9 with entry into 7 and not visualizing the circle for 8 and 9.
9-10: Misread contours, didn't focus on compass enough, and was way too far away from the yellow. Went pretty far past 10 in the white before doubling back. 30 seconds lost? Winsplits says 0:53 lost.
11-12: Didn't trust my compass and did a weird looping sort of route. Compass compass compass! Another 30 seconds or so. Winsplits says 0:48 lost.
Little bobble on 15, again from not visualizing the control circle.
This is my best middle quali result, finishing in 28th. Met my goal of top 30 in my quali, but I should have had a higher goal I think, because it would have been attainable. I'm pretty excited to race again tomorrow and nail the navigation.
Previous middle quali results, from 2015: 40, 31, 44, 28
Map soon
Control Challenge: 400 total

Running warm up/down 12:23 [2] 1.7 km (7:17 / km)
shoes: Innov-8 X-talon 212

Cool down with my sister :)

Wednesday Jul 11 #

10 AM

Running 10:02 [2] 1.01 mi (9:56 / mi)
shoes: Saucony Guide 10 (Blue)

Stretching 20:00 [1]

Tuesday Jul 10 #

3 PM

Orienteering warm up/down 11:10 [2] 1.18 mi (9:28 / mi)
shoes: Saucony Guide 10 (Blue)

Orienteering race 19:12 [4]
21c

JWOC sprint. Not satisfied with this. Right off the bat out of the start triangle, I was confused and hesitant. I lost time trying to orient my map and figure out where in the world I was going, and then again in the control circle of 1 going all the way around. Confusion/hesitation continued onto 2, so I was slow coming out of 1 and confused in the circle again. For 3, I went left, which wasn't the optimal route. Almost ran into some Latvian? guy. On 4, I had a terrible S route choice and again almost ran into another guy (Australian?). Then the Austrian girl caught me, and we cruised through 5-6-7-8 together. Highlights were almost running into yet another guy and picking a different route to 6 than the Austrian, but having the same split time. She was speedy so lost me heading to 9 (we also picked different routes, and although they're about the same distance, the left one which she took was much less thinking and more time to read ahead). 10 was good, and then 11 was awful, as it got more into the spectator area which always frazzles me, and then I was confused by the mapping of a wall which you had to pass under not being mapped as a building underpass. Lost time in front of a bunch of people right there. Then had to run through a crowd of tourists? heading into 12, the real spectator control, so that was fun. Went right on 13 to get away from the spectators sooner, and that was a fine choice I think, except that I saw 20 on my way and got confused, had to stop and figure out what was happening. 14 was fine, although I was getting tired by then. 15-16-17-18-19 were all fine as well. Even though I had been past 20 before, I was confused by it a second time, and had a lot of hesitation about how to get into the control circle when coming out of 19. 21 was mostly fine except having to run past an old man on a bicycle on a thin path.
I guess that makes 7 bad controls out of 21. Not great. My slowest splits were on 1 (141st), 2 (121st), 4 (129th), 11 (128th), and 20 (110th). Pretty consistent with how I felt about those legs. I was 84th on leg 13, which is pretty surprising, actually.
Ended up 63rd, which is an improvement from the past two years at least.
Previous JWOC sprint results, from 2015: 37, 79, 86, 63
Map soon
Control Challenge: 384 total

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)

Monday Jul 9 #

10 AM

Orienteering warm up/down 16:02 [2] 1.53 mi (10:29 / mi)
shoes: Innov-8 X-talon 212

Orienteering race 1:14:50 [4] 10.2 km (7:20 / km)
18c shoes: Innov-8 X-talon 212

JWOC Long. Had a solid race, both physically and technically. My largest mistake was on the long leg, 3-4, where I lost contact with the map entirely in the middle. Estimated a loss of 1:30 there. Slowed down towards the end in the more technical area of 8-11, and then again for the loop after the spectator control because my brain and body were fried. For the last loop, on every control I had to stop, very clearly look up and pick out where I was going to run to, otherwise I wouldn't have ended up in the right places. I was pushing physically the entire race, and other than control 4, only had a few minor bobbles throughout. My slowing down in the middle and the end were necessary, so I'm estimating 2:30 of mistakes total. Placed 66th, which is quite the improvement from the 95th of last year. I reached my placement goal that I had set many months before, despite the ankle setback. Very exhausted but satisfied.
My JWOC long results, starting with 2015: 117, 96, 95, 66
Map soon
Control Challenge: 363 total

Running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)

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