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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 7 days ending Oct 5, 2014:

activity # timemileskm+m
  Run3 3:11:14 14.17(13:30) 22.8(8:23) 610
  Total3 3:11:14 14.17(13:30) 22.8(8:23) 610

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Sunday Oct 5, 2014 #

Run warm up/down 15:00 [1] 1.2 km (12:30 / km)

Run race (orienteering) 44:38 [3] 4.9 km (9:07 / km) +215m 7:28 / km

US Middle Distance championships at Letchworth State Park.

Spur/gully terrain. Had hard time on first half with lack of plan/solid flow. Got way lost on #6. Found control when bailing out. Then took "safe" (aka slow) route choice for #7. Rest of race was pretty much runners/hill climbers fitness test, so not really my forte. Overall better than my middles last year (didn't HUGELY blow out). But still need to figure out how to dial in middles:

+ "classic" legs were well planned, used compass.
+ survived reasonably well in in spur/gully terrain (new to me/not much experience in this terrain type I realize)
NI: add compass to middle dist. legs, esp. in spur-gully terrain.

Planning Score: 3.2


Saturday Oct 4, 2014 #

Run warm up/down 15:00 [1] 1.5 km (10:00 / km)

Run race (orienteering) 1:18:09 [3] 9.6 km (8:08 / km) +395m 6:45 / km

US Long Distance Championships at Letchworth Park.

Due to forgetting to register, I thought was doing the M21 course, but at start line found out I was put on M40. Ces't l'vie - 3less kilometers! Race went well - good flow - forest was super nice and fast - best yet. Mistake on control 1, then met Sergiy Gnatiouk around control 7 - ran somewhat together from there in. He followed me much of the way (or past me on running legs), but it was okay - kind of made it interesting and made me run harder. Overall race went quite well. Wasn't physically "destroyed" after. Overall won the course (by a lot) which is kind of nice.

+ Good flow/ran smooth
+ Good Finnish mind-mill (set expectation-realize expectation - repeat)
NI: check compass periodically for direction when running ridges

Planning Score: 3.8


Friday Oct 3, 2014 #

Run warm up/down 20:00 [1] 2.6 km (7:42 / km)

Run race 18:27 [4] 3.0 km (6:09 / km)

US Sprint Championships in Rochester. Arrived late after getting lost in Rochester just trying to find the meet site.

Race went well, no major issues. Was fun running in new area across all the bridges. But park-sprints hurt and I just cannot move fast. Missed the Go-control though, Wrong tree bunch. Doh, how embarrassing. Orienteering is the sport designed to teach humility.

+ Pretty clean run, no major issue
+ watched for traps and caught them in time
NI: need to train to run faster in these shorter distances.


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