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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gil

In the 7 days ending Apr 21, 2012:

activity # timemileskm+m
  Running8 10:25:34 69.61(8:59) 112.03(5:35) 836
  Aqua1 1:40:00
  Orienteering3 1:31:42 7.11(12:54) 11.44(8:01) 156
  Calisthenics4 1:00:00
  Run/Walk1 38:50 2.92(13:17) 4.7(8:15) 49
  Total16 15:16:06 79.64 128.17 1041
averages - sleep:6.7

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Saturday Apr 21, 2012 #

Orienteering race 14:11 intensity: (4:11 @3) + (10:00 @4) 2.4 km (5:55 / km)
shoes: La Guardia NZS

ROC Sprint Series. RIT Campus.

This was first time I did urban type of sprint and I was not sure how I would do. I did not do too bad. I think I was overly cautious about trying to determine gardens that I should not be crossing. They were factor but not as much as I thought it would. Second time around I would use building layouts as catching features, less trying to figure out gardens, and run around gardens as I encounter them. I think I lost too much time trying to predict where gardens will be to run around them.

As far as orienteering mistakes - #3 was disaster for me. Considering distance I thought I will spot it easily once I am in white about 10-20 yards in but I did not. I literally stopped on trail and relocated myself but I was not sure where I was since I could not see flag. Continued to move into direction of flag and finally located it. Even I continued clean to #4 and #5 I was still hesitant since I had temporary loss of confidence.

I was somewhat confused how to get to #7 since I could not figure out black walls. I knew direction I needed to go but was not sure which obstacles I should not be jumping over. This leg I would have done differently if I had more experience in urban type of area.

#9 was kind of funny even I lost 22 seconds (or maybe more since I was rolling). I started to get grasp of what to look for building-wise, black wall-wise, gray wall wise. I successfully determined that I needed to be on left side of black wall in the middle of the leg and I noticed gray wall approaching - meaning, I should be able to jump it over it. From my vantage point looked good, checked on map, should be jump-able, but somehow I was sensing that something might be wrong here. Checked wall, checked map few more times before I got there. Looked over the wall and there is 8'+ drop (I run to it afterwards to eyeball it from other side). I was standing there thinking - should I jump or not, maybe I should jump in bushes, I hated to go back around... Then I decided to go around... (Linda said she will change that wall to be black).

Rest of the legs were executed "a alright". I could have pushed my feet go go just little bit faster at some sections but not bad for first real test of the year.
11 AM

Running warm up/down 11:25 intensity: (10:00 @2) + (1:25 @3) 1.38 mi (8:15 / mi) +2m 8:13 / mi
shoes: La Guardia NZS

Before Sprint-O
12 PM

Running warm up/down 15:59 [2] 1.66 mi (9:37 / mi) +1m 9:36 / mi
shoes: La Guardia NZS

Staying warm between Sprint-O and Score-O

Orienteering race 29:16 intensity: (9:16 @3) + (20:00 @4) 3.02 mi (9:41 / mi) +13m 9:34 / mi
shoes: La Guardia NZS

Score-O at RIT.


I was planning to do long run after sprint originally but since it was raining I was kind of not in the mood for long run and I thought I'd do Score-O instead. I don't feel comfortable at Score-Os. I struggle to decide in which sequence I need to pick controls.

I was not planning to push speed till Will passed me going to first flag I picked. I figured he will do flags in the same sequence and I thought let's make it interesting. Will and I made similar mistake going to 23 - his was on left,mine was on right and not as costly. I did not notice that I made a mistake after I finished course. Somehow I was able to figure out quickly where I was after going through under-path and punching in 23 before Will.

It's silly but I enjoyed execution that I did to #13 from #11. While going to #11 I was planning next leg and looked at the direction where #13 should be and I spotted it. I took a straight line out of #11 to #13.

But I guess I got too excited since execution to next few flags were awful. Will re-took the lead and I could have been closer to him if I followed my instincts but somehow my mind putting breaks on.

I re-gained my mojo going to #3 but then I did sequence choice mistake (my Score-O nemesis) when I decided to go #5 then #21. Tylor and Will went #21 then #5. At first I thought I will gain on them but then I realized that their choice actually leads to 10+ yard gain.

This where Will ether decided to take way to different route just to avoid hanging out with me and Tylor or he figured out better sequence then Tylor and I - ether way he disappeared and I saw him coming out of #24 next time and at the finish waiting for me.

Second Score-O sequence mistake was taking #12 after #2, then #16. I should have left #12 along and pick #12 after #24 since I run thought #12 after coming out of #24 anyway.

I had two navigation errors going to #15 - first i tried to go between buildings where there is no exit, then I went around another building on left side but I should have stayed on right side.

Last control for me was #17 and on my way to #17 I started to doubt if I took all flags. After some hesitation I thought I should just roll in since even if I did not take all flags I am not too concerned about Score-O result
3 PM

Aqua 1:40:00 [1]

Mostly Floating, some stretching in water
8 PM

Calisthenics 10:00 [1]

Friday Apr 20, 2012 #

7 PM

Calisthenics 15:00 [1]

Thursday Apr 19, 2012 #

7 PM

Running intervals (Track) 50:00 intensity: (10:00 @1) + (10:00 @2) + (10:00 @3) + (10:00 @4) + (10:00 @5) 4.5 mi (11:07 / mi)
shoes: La Guardia NZS

GRTC track workout. Total time estimated.

4x1200M + 2 minute rest
averaging about 4:20 per 1200M

10x75M strides


9 PM

Calisthenics 15:00 [1]

Wednesday Apr 18, 2012 #

7 AM


6 PM

Running long 1:40:24 intensity: (1:00:00 @2) + (40:24 @3) 11.37 mi (8:50 / mi) +59m 8:41 / mi
shoes: Fittipaldi SN

8 PM

Calisthenics 20:00 [1]

Tuesday Apr 17, 2012 #

7 AM


5 PM

Running long (+ 2 hills) 2:25:49 intensity: (1:25:49 @2) + (1:00:00 @3) 15.95 mi (9:08 / mi) +319m 8:36 / mi
shoes: Fittipaldi SN

Monday Apr 16, 2012 #

7 AM


6 PM

Running long 1:31:17 intensity: (30:00 @2) + (30:00 @3) + (31:17 @4) 11.36 mi (8:02 / mi) +70m 7:53 / mi
shoes: Adam NZS

Various speeds. One mile was almost under 6min/mile

Sunday Apr 15, 2012 #

12 PM

Running long 1:56:12 [3] 13.17 mi (8:49 / mi) +248m 8:20 / mi
shoes: Fittipaldi SN

Running to ice-breaker. I was not sure about the distance I will need to travel but just before lodge I concluded my distance today will be over marathon distance.
2 PM

Orienteering race (Green) 48:15 [2] 2.59 mi (18:36 / mi) +143m 15:53 / mi
shoes: Fittipaldi SN

Relaxing green course. I did not wanted to spoil standings of true greeners and I was considering not to punch in last control but then... not intentionally.. I run course opposite direction pretty much guaranteeing DQ. I am not upset about it but what I wanted to do is just to have a map workout in before next weeks sprint series starts
3 PM

Running long 1:34:28 [3] 10.22 mi (9:15 / mi) +137m 8:53 / mi
shoes: Fittipaldi SN

Running back from ice-breaker. I was hoping to manage 9min/mile going back home to make it more challenging but about 4 miles to go I was starting to get a sense that it's not going to happen. New plan was to run at least 10 miles.
4 PM

Run/Walk long 38:50 [2] 2.92 mi (13:17 / mi) +49m 12:38 / mi
shoes: Fittipaldi SN

Finishing miles coming home from ice-breaker. 0.5 mile walking 0.5 mile running.

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