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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RLShadow

In the 7 days ending Apr 21, 2012:

activity # timemileskm+ft
  Mapping3 5:13:24 10.73(29:12) 17.28(18:08) 1422
  Pickleball1 1:30:00
  Walking2 1:14:47 4.52(16:33) 7.27(10:17) 125
  Biking1 55:58 13.08(4:17) 21.05(2:40) 275
  Course setting1 51:54 1.42(36:30) 2.29(22:41) 282
  Orienteering1 23:42 2.05(11:34) 3.3(7:11) 78
  Running1 7:00
  Total9 10:16:45 31.8 51.18 2182

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Saturday Apr 21, 2012 #

11 AM

Orienteering (Sprint) 23:42 [4] 2.05 mi (11:34 / mi) +78ft 11:10 / mi
shoes: Saucony Progrid Guide 3

Sprint at RIT. I tried running as much as I could, even though I'm totally out of running shape. I'll be interested to see if my knees are any worse for wear tomorrow. If not, then I'll continue trying to run at O meets, with no conditioning running in between.

I was moving slowly due to out of shapeness, and that was expected, but more frustrating is that I had a few bobbles navigationally that I shouldn't have had, which may have cost me 2-3 minutes total.

Finished 20th out of 31, probably about what I might have expected for my current conditioning. Split analysis said I only lost 1:34 in errors, but it seemed like a lot more.

One simple thing that would have helped would have been to have my clue sheet holder, so I could have had the clue sheet visible on my wrist, as opposed to sliding around on the back of the map. Knowing the control description would have saved a few seconds, at least, in a few spots, and possibly save a more significant mistake at one control.


1-2: There didn't seem to be any perceptible difference to go around the big building to the left or the right, so I chose the left. For what it's worth, I observed Pavel as I was walking out to my car when I was done, and he went to the right.

2-3: I got off line to the west a little, not real far, but the swamp had expanded further to the east than it was mapped, so I had to go a bit out of my way to get around the swamp and to the control. Might have lost 15-20 seconds. (Split analysis said I lost 17 seconds, which seems about right.)

6-7: No real issues, but I think I took a slightly sub-optimum route about 2/3 of the way through the leg. I also went around the forbidden green area, in which the control was placed, to come in from the north side, which minimized going through the forbidden green, but didn't eliminate it. It seemed a bit odd to have a control where you had to go through an admittedly small amount of green to punch.

8-9: I had a slight bobble about halfway through this leg when I started to go down what would have been a dead end. I caught myself before going too far; maybe 20 seconds lost.

9-10: This was my worst leg, and the one where having a visible clue sheet would have helped. For some reason, I chose to go south around the building rather than north (having a clue sheet wouldn't have made any impact on that decision!). The south direction did look to be a little longer, but it looked "cleaner" (no green to stay clear of, or uncrossable walls). That by itself wouldn't have been too bad, even though in examining the map later, the southerly route was maybe 5% longer. But as I approached the area of the control, I wasn't focused on looking for a boulder, but for some reason thinking it was going to be a statue-type object in the courtyard like area just north of the circle. I obviously wasn't reading the map very well ... I was confused for a bit, then I finally looked south, and saw the control and the boulder, and it was clear how I had messed up. (Split analysis said I lost 1:03, and I can easily believe that.)

11-12: No issues seeing #12, but I took longer than I should have, making sure to check my map to assure I was taking 12 and 13 in the right order. Again, having a visible clue sheet might have saved me 10-20 seconds of confusion here. (Split analysis said I lost 14 seconds.)

13-14: No real issues, but I wasn't navigating as cleanly as I should have been, so I had to pay more attention to my map than I should have.

Also, while this didn't cost me any real time, the map symbol for #14 was an evergreen tree (a circle), and the control description was also an evergreen tree. That and the tree right next to it were both deciduous. I noticed the discrepancy as I approached, and did a quick check of my clue sheet so I'd know what the control code was, and when I got there I confirmed it was the correct control. Again, no lost time, except maybe a second or two as I checked my clue sheet.

Overall, an enjoyable map and course. I'd never done a campus sprint before; I suspected it would be fun, and it was.

I wasn't crazy about the weather (which was the same for everyone, of course). It was supposed to be around 48-50, but when I got home, it was 41 and I suspect it was around that temperature at RIT. And raining, of course. I didn't bring any gloves that would have been suitable to orienteer in, and my hands got very cold, which was certainly a bit distracting. It probably didn't help that I'm out of shape for running and couldn't keep any decent pace going, which might have helped me stay a little warmer.

Friday Apr 20, 2012 #

11 AM

Biking 55:58 [3] 13.08 mi (4:17 / mi) +275ft 4:12 / mi
shoes: Dave Scott Ironman Centurian (

Mid-day ride; first time out on the bike in a while. Decent day; almost perfect temperature, sunny, and not too windy. My R knee was very slightly sore by the end of the ride. Hope that's not a serious sign.

Thursday Apr 19, 2012 #

9 AM

Mapping 2:33:50 [1] 4.52 mi (34:02 / mi) +110ft 33:16 / mi
shoes: Hiking boots

Map updating at DEC lands adjacent to Rotary. Lots of changes in vegetation, all for the better (due to controlled burns). Unfortunately, there is no assurance that next time we use this map (probably in 2014) that it won't have changed again, for the worse that time. I would say this means the map needs to be updated prior to using it, whenever we use it.

Wednesday Apr 18, 2012 #

10 AM

Mapping 1:12:26 [2] 3.43 mi (21:06 / mi) +839ft 17:08 / mi
shoes: Hiking boots

Mapping at Durand. Actually, mainly just walking trails with the club GPS in hand, and with the previous map version along so I could pay some attention to things that had changed (mapped rootstocks that had deteriorated and were no longer mappable, etc.).

Tuesday Apr 17, 2012 #

Running 7:00 [1]
shoes: Saucony Progrid Hurricane 11

Very slow running around the gym at the Rec center before pickleball, to test out and warm up my left calf.

Pickleball 1:30:00 [1]

Tues morning pickleball. 100% left handed.
12 PM

Walking (Dog walk) 41:38 [1] 2.53 mi (16:28 / mi) +59ft 16:07 / mi
shoes: Gel Kahana Mar 2012

Mid-day walk with Homer, to Finn Park, then around the big block.

Monday Apr 16, 2012 #

9 AM

Walking (Dog walk) 33:09 [1] 1.99 mi (16:38 / mi) +66ft 16:08 / mi
shoes: Gel Kahana Mar 2012

Morning walk with Homer, before it got too hot for him.

My left calf, where I pulled a muscle at pickleball on Saturday, seems to be about 80% recovered. I was able to walk reasonably normally, but I'm still aware of some tightness/soreness in the pulled muscle area.
12 PM

Mapping 1:27:08 [1] 2.78 mi (31:20 / mi) +473ft 26:59 / mi
shoes: Gel Kahana Mar 2012

Durand mapping.

No issue with fingers being too cold today. (82 F when I got home.)

Sunday Apr 15, 2012 #

10 AM

Course setting 51:54 [1] 1.42 mi (36:30 / mi) +282ft 30:44 / mi
shoes: Hiking boots

Setting out a loop of 7 controls for today's Mendon meet. With Cheryl.

The pulled muscle in the left calf was noticeable, especially when going up hills, but was tolerable. Although it limited my walking speed.

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