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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ccfredrikson

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Orienteering6 4:24:57 6.03 9.7
  Total6 4:24:57 6.03 9.7

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Sunday Sep 25, 2016 #

8 AM

Orienteering race (Dartmouth Sprint - Orange) 15:32 [4] 2.2 km (7:04 / km)

Sprint around the Dartmouth campus.

#4 Did not pay attention to contours and hit steep hill after cemetery. Cost me 15-30 seconds.

#5 took me 2:04, even though it only required me to run from the front to the back of a building. First mistake: I should have run clockwise instead of counterclockwise. Second mistake: I paused at least twice when running around the building, then followed a crunchie for about 30m before realizing he was not looking for my point. Need to be decisive and willing to act when I think I know where a point is, not halting all the time to question.

Getting to #8 also confused me with the buildings and I backtracked. Once again, look at key features and be decisive.

Fun course overall. Good training. Geno had 11:24 and went all out. That should be my goal.

Saturday Sep 24, 2016 #

11 AM

Orienteering race (NAOC-Long Orange) 1:00:00 [4] 3.8 km (15:47 / km)

Challenging terrain.

#1 was 4:08. Could have been halved, but confirmed each intersection.

#3 Did not pay good attention to surroundings and probably ran by a depression without noting it.

#4 hidden in draw at northern end of marsh. Found site alright, but questioned if I was there. If I had actively looked for point straight off, would have saved at least 90 seconds.

#5 Took trail, but was sloppy and ended up heading west before I meant to. Caught myself and turned north on trail. Was slow on trail because I questioned where I was going. Split: 9:22.

#6 Easiest point on course, but made mental error. Noticed on map that point was at end of marsh and beginning of stream. Saw that vegetation in marsh ended sharply and assumed that was the end of the marsh, so I spent five minutes looking in the wrong spot for my point. Saw another orienteer heading in the general direction of my point and realized my mistake. I was about 75m from the end of the marsh. Cost me 5 minutes.

#7 Did not have an attack point. Catching feature was the water, but there were so many little points of damp that I was unsure of my location to the left or right of the point. Had to "explore" for quite a bit before I cam across it. Next time, aim left to hit distinct body of water ~100m out, then keep going left until next body. Finally, cut in right. (Jess's suggestion.)

Course definitely could have gone better. Don't second guess myself unless given reason. (I.e. Trust past decisions.) Pay attention to what I pass (collecting features) and set attack points.

Friday Sep 23, 2016 #

3 PM

Orienteering race (NAOC - Medium Orange) 39:25 [4] 3.7 km (10:39 / km)

Course started on top of a hill and worked its way down. Fun to run.

Overall, the course went well. Best one I have run so far, with no big goofs. I mainly stayed on trails, as COL Campbell suggested. Can get in better shape (would help going uphill for #10) and sprinting faster between points, but overall, no major changes.

#9 Made good decision to stay on paths. Tookk me 7:31 to get to point, but a lot of people got lost. Slow, but steady. (Also, long movement.)

Thursday Sep 22, 2016 #

Orienteering (Musical-O) 45:00 [2]

Sprint from auditorium at Trophy Point to get points. Some planks.

Wednesday Sep 21, 2016 #

4 PM

Orienteering 45:00 [3]

Ran a practice course at Round Pond. Lost a lot of time on #'s 6 and 7. For #6, I was too high on a parallel feature, and for #7, I stopped too early. I need to learn how to better translate rock features on the map into reality.

Note: Not positive on how long it took, so just an estimate.

Tuesday Sep 20, 2016 #

5 PM

Orienteering 1:00:00 [3]

Training course with LTC Campbell. +50 burpees

Coming back from point, terrain pushed me down hill and toward water. Read map poorly and thought I would get pushed into valley, not water.

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