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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AliC

In the 1 days ending Apr 5, 2013:

activity # timemileskm+m
  Orienteering1 22:49 2.93(7:47) 4.72(4:50) 17
  Running1 19:32 1.93(10:07) 3.11(6:17) 31
  Drills1 4:43 0.3(15:43) 0.48(9:46)
  Total1 47:04 5.16(9:07) 8.31(5:40) 48
  [1-5]1 46:32

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Friday Apr 5, 2013 #

5 PM

Running 9:32 intensity: (15 @0) + (6:58 @1) + (2:01 @2) + (18 @3) 0.98 mi (9:44 / mi) +7m 9:31 / mi
ahr:90 max:158

Having collected Eric and Ian from Indy airport, arrived in perfect time to register and scamper out for a warm up. Nice to have a warm-up map to get the feel of 1:4000 again! I also noticed that contours seemed to be on top of black features, which helped once during the race.

Drills 4:43 intensity: (17 @0) + (1:18 @1) + (3:08 @2) 0.3 mi (15:43 / mi)
ahr:129 max:146

Two rounds of normal running drills. Trying to remain un-intimidated by two MNOC women doing their war dances.... =)

Orienteering 18:43 intensity: (27 @1) + (21 @2) + (2:21 @3) + (13:14 @4) + (2:20 @5) 2.53 mi (7:24 / mi) +17m 7:15 / mi
ahr:169 max:182

Sprint @ Indiana University, Flying Pig Blue

3rd on Blue, happy about that!

A fun sprint. It wasn't crazy-technical, but I and others made some errors, so hard enough for a challenge! I started out pretty fast, especially as the first 3 controls were really easy in a big open area. #4 took a bit more thought, but then right after #4 I took a twig to the eye and bam! out popped that contact. Luckily it wasn't my dominant eye, but my vision did feel a bit wonky for the rest of the race.

I had one big mistake (#11, 20s), going left instead of right around a building. Now it totally looks like right is faster, even if you don't notice the mandatory stairs going left, so either I didn't look long enough to tell or brain was too oxygen-deprived to make the right assessment. Actually, I now remember I was flustered the control before, so I didn't have much time to plan beforehand, and there was also a kid racing at #10 at the same time I was, so that take some neurons to figure out if I'd punch before/after him.

In general, I was surprised how normal it felt to be out there sprinting for the first race of the season. The one thing I really noticed being a problem was the control descriptions. Basically, I just quit trying to parse them (still read the # unless I there was simply no way I was at any other spot). So that's to be worked on.


Since I've decided that I'm going to really try to push for good sprint results at WOC and the World Games this year, here goes a thorough investigation of yesterday's race:
1 - First map look: ok there's no trick to #1. Actually 1,2,3 are all simple, in this big field, just a bit of looking at the map to figure out absolute shortest routes.
2 - Good
3 - Paused for sec right after 2 to make sure walls were crossable, should have already known that
4 - Decided on right route, was thinking about trying to be speedy. Decided also to go right to 5, although I didn't manage to workout the full way to the control.
5 - Fine, but was surprised I had to use the stair at the end.
6 - Choose left, because I knew I wouldn't have to use the stair again. Splits wise was pretty even either way?
7 - The one control it would have been good to actually read the CD. I decided it was on the inner SW corner instead of inner SE corner which made me falter right at the control. Also, going left of the star-ship shaped building seems like a faster idea, both given the actual control placement and the uncrossable fence dodging required on the right-hand route.
8 - Went left. About the same as right based on splits.
9 - First slightly distracted by someone going up the stairs and then appearing lost. Then also confused to find the box before the actual control. The box was on the wall, the control was where it should be. I think the guy around me at least got box and control closer together again.
10 - Easy sprint down to, but got there at the same time as someone else, so was figuring out the who-punches first and then quickly decided to go left instead of right to #11, my big mistake. Argh! Now looks so silly...
11 - Well, should have gone right. Left was longer, had extra climb and involved stairs.
12 - Fine
13 - Left of first building then diagonal, then using the little building on the edge of woods for guidance to the rootstalk.
14 - Fine
15 - Fine, used bridge for guidance in aiming to it.
16 - Fine
17 - Careful to avoid daffodils, then used a bit of a bearing and actually, someone else clearly dipping into the depression and then scooting away.
18 - Green X = pine tree said the course notes. And there is exactly one evident pine tree, so just sprinted that way.
19 - Boo, should have used the trail V to send me exactly to it, instead I was distracted by two kids playing on a tree stump. Wondered if they'd just dispatched the control to some nefarious other location, before going on my way to the right place. Focus, focus girl!
20 - Easy, nearby statues.
21 - For the first time, tried to use the trails in the woods, but this was way slower than Eric who nailed the leg 10s faster. He said using the bridge for aiming-off help and just tumbling downhill to the swamp was the answer.
22 - Some slight panic just about here about the line of daffodils just S of the crossable wall, but not on map, guess I can cross then, after a little dodging.
23 - 24 - Finish - Sprinting in to Vlad's announcing that I was putting up the then-fastest time on Blue =)

Running 10:00 intensity: (1:36 @1) + (8:24 @2) 0.95 mi (10:32 / mi) +24m 9:46 / mi
ahr:136 max:151

Warm down with Clem and Ian, noting frat party at hm, Sigma Chi, blaring music from a radio station in the middle of a field and some very over-tanned ladies. Collegetown!

Orienteering 4:06 intensity: (3:47 @2) + (19 @3) 0.4 mi (10:15 / mi)
ahr:145 max:161

And a bit of a re-run of some of the last controls. I re-did my not-awesomes to #19 and #21. Then Ian and I headed out for some Italian at Charlie's recommended 4th Street place - choice of left (Italian) or right (Ethiopian) sides of the restaurants. We chose left and can verify that that chef makes a mean tomato sauce!

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