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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bhall

In the 7 days ending May 28, 2018:

activity # timemileskm+m
  Gymnastics1 3:00:00
  Orienteering3 2:28:38 8.26(17:59) 13.3(11:11) 565
  Running7 1:33:16 10.32(9:02) 16.61(5:37)
  Strength3 28:30
  Other Cardio1 13:00
  Biking1 9:00 2.22(4:03) 3.57(2:31)
  Total11 7:52:24 20.8 33.48 565

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Monday May 28, 2018 #


Does anyone have a picture of the Green Middle Map that they could send me?
10 AM

Running warm up/down 5:47 [2] 0.51 mi (11:20 / mi)
shoes: Inov8 X-Talon

Orienteering race 1:17:56 [4] 6.9 km (11:18 / km) +225m 9:43 / km
shoes: Inov8 X-Talon

This was not a clean run. Most of the time I chose a reasonable route, but a bunch of times I then got off said route a little (and once or twice a lot).

Westchester Green Long 2018

Long course review:
Aimed for the hill but ended up going a little too far right, not too bad, but also not how I wanted the start the race.
Planned on cutting off the road at the water stop (which I did) and hitting the trail on the curve, but I got too far left and didn't hit it. Ended up just pushing for the yellow and from there I took the trail, leaving at the spur. I went up more than I needed to, and that lost me a bit of time.
Didn't check my compass well enough, and went much farther left than I wanted to. I saw the trail to the left of the control, and realized my mistake there, and after that it was pretty quick to find three.
I was determined to not screw this one up as all of the others hadn't gone well, and it was pretty good. I used the spur to the saddle, swamp and then in.
Again, pretty clean, used the stone wall up through the saddle but the cliff, and from there you could see the rocks by the control.
A lot of compass and roughly reading contours, but the reentrant was really obvious, so I was able to find it quite easily.
This is one of the legs that I'm not sure that I chose the best route. I chose to us the trail and cross the yellow, cutting the corner and getting to the road, using the cliffs and small hill to cut in and the cliffs were viable from the end of the hill.
Pretty easy, just follow the hill and get to the stone wall.
Originally thought about going all the way up the yellow to the trail crossing, but I got to the large trail which was right before a steep hill, where I realized that it would be smarter to contour around the hill instead of climbing extra just to run back down it. It was pretty clran into the control, passing the trail and the reentrant before the control.
Definitely could have been better. I chose to follow the yellow to the first stone wall(of the three that were close), but I then drifted right and ended up in some nasty prickers. I got to the trail and checked off stone walls, knowing that the third crossing would be the one my control was on. I left the trail on the spur to cut off the corner.
Left 10 aiming right to hit the trail. At the yellow I just used my compass and paid attention to the contours.
Followed the stone wall to the trail, where I went right at the junction, and then followed the stone wall to the reentrant where I went up to the trail. From the trail I aimed slightly left to hit the stream, and then loosely follow it down to the next trail. Used the trail to the road and cut in where the stream crossed the road.
Looking back on it, it probably would have been better to go left to the road and around until the spur, and followed that down to the control.
I had planned on following the contours around to not loose height, but I ended up almost in the flat area from which I followed the second stream up.
This was annoyingly bad. I didn't really have a solid plan-it was more of a compass and contour and hope but that was obviously not a good idea (and never is so I dont know why I thought that could ever have a good outcome when you also had to go down a few contours but...). I ended up going to far (passed the stream) before figuring out where exactly I was (I had the feeling that I had gone to far). When I turned around I was good, and made it cleanly to the control.
Looking back on it I definitely should have looked down the hill for the swamp and the road intersection (if it was visable).
I had passed Victor earlier in the course (12?) and then he passed me on to 14, leaving me to chase him.
Easy down to the road, along the road to the field, and compass off of the corner checking off the trail and stream, hitting the stone wall corner and finding it easily from there.
15-16-17-finish was pretty obvious, and I was chasing Victor the whole time which helped me to push.

Control Challenge Total: 118
Learn more about the challenge here

Sunday May 27, 2018 #

12 PM

Running warm up/down 5:00 [2] 0.41 mi (12:12 / mi)
shoes: Inov8 X-Talon

1 PM

Orienteering race 27:01 [4] 2.9 km (9:19 / km) +130m 7:37 / km
shoes: Inov8 X-Talon

This relay was really fun. I ran the third leg after my mom ran first and Jeff ran second. I started my leg in 5th or so, and had a reasonably clean run to end in second which was exciting. It was relatively easy (supposed to be around Orange level and the majority of it was), and I wasn't feeling too tired which was nice.

Westchester Relay 2018

Control Challenge Total: 101
Learn more about the challenge here

Saturday May 26, 2018 #

12 PM

Running warm up/down 6:18 [2] 0.57 mi (11:03 / mi)
shoes: Inov8 X-Talon

Orienteering race 43:41 [4] 3.5 km (12:29 / km) +210m 9:36 / km
shoes: Inov8 X-Talon

Westchester Green Middle 2018

After asking a bunch of people for a photo of this map, I realized that I could just screenshot the map on Routegadget… thanks to the people that sent it to me though.

Control Challenge Total: 88
Learn more about the challenge here
1 PM

Running warm up/down 6:11 [2] 0.53 mi (11:40 / mi)
shoes: Inov8 X-Talon

Friday May 25, 2018 #

(rest day)

Travelling to Westchester

Thursday May 24, 2018 #

11 AM

Other Cardio warm up/down 10:00 [2]

5 minutes of single unders, then 5 minutes working on double unders

Strength 9:00 [2]

2x 2 minute plank, 1 minute 30 second side plank (each side), 2 minutes of sit-ups

Other Cardio warm up/down 3:00 [2]

4 PM

Running (Treadmill) 30:00 [3] 3.43 mi (8:45 / mi)
shoes: Nike Air Zoom Pegasus 34

I'm really tired so it was a nice slow, short run today.
On another note, I am officially done with MCAS forever!

Wednesday May 23, 2018 #

6 PM

Gymnastics 3:00:00 [1]

Tuesday May 22, 2018 #

11 AM

Biking warm up/down 5:00 [2] 1.27 mi (3:56 / mi)

Strength 12:00 [2]

1 minute each of v-ups, penguins, tuck-ups, Russian twists, sit-ups, and toe touches (no rest inbetween), 2x 1 minute 30 second side plank (two on each side)

Biking warm up/down 4:00 [2] 0.95 mi (4:13 / mi)

3 PM

Running warm up/down (Treadmill) 10:00 [2] 1.09 mi (9:11 / mi)
shoes: Nike Air Zoom Pegasus 34

4 PM

Running intervals (Treadmill) 20:00 [4] 2.63 mi (7:36 / mi)
shoes: Nike Air Zoom Pegasus 34

Structured Fartlek
10x 1 minute on at 6:53 and 1 minute off at 8:34

Running warm up/down (Treadmill) 10:00 [2] 1.15 mi (8:42 / mi)
shoes: Nike Air Zoom Pegasus 34

Strength 7:30 [2]


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