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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AliC

In the 7 days ending Oct 11, 2010:

activity # timemileskm+m
  Orienteering5 3:48:01 15.91(14:20) 25.6(8:54) 134578c
  Running6 1:38:13 6.31 10.16 95
  XC skiing1 56:36 9.27(6:06) 14.92(3:48) 141
  Strength1 20:00
  Total11 6:42:50 31.49 50.68 158178c
  [1-5]10 6:22:37

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Monday Oct 11, 2010 #

8 AM

Running warm up/down 6:15 intensity: (57 @1) + (2:57 @2) + (2:21 @3) 0.44 mi (14:06 / mi) +9m 13:16 / mi
ahr:133 max:152

Orienteering race 52:17 intensity: (15 @3) + (34:06 @4) + (17:56 @5) 6.2 km (8:26 / km) +290m 6:50 / km
ahr:164 max:181 19c

GLOF O-Cross!

Super fun- a one-person relay type thing (called "Farsta" elsewhere?), so three loops. The first two were two different forkings of a similarish loop of about 2.7k and the course 3 and 4 shared those loops, so lots of folks around! Then course 3 had a wee short bit on a sprint map to finish it off, and one final time up that ravine to the finish... woo legs were ready to be done going up ravines!!

Slightly messier orienteering than other races, probably due to being competitive with the guys running around me and not planning and checking map quite enough, at least the places I made mistakes.

3 places that definitely lost time:
1) First time to #4: needed to go straight south, so basically down than up, for some reason I diagnoled on the down too much
2) #6 on the A forking: I hit the first stream, meant to go down it, round the corner and up the other, but was distracted by others going up and over, so headed that way a bit, before deciding mine was better since I really didn't feel like more up... shouldn't have been distracted by others!!!
3) Second time to #4 (yes, exact same control...) kind of racing with Graham, we both ended up going up the wrong side of the big reentrant to #4's west, I realized a bit earlier, but still high enough up that it was annoying to fix.

406/2000 - over 400!
Burrito count: 1 (from Friday) =)

Sunday Oct 10, 2010 #

Orienteering race 1:08:29 intensity: (30:00 @3) + (38:29 @4) *** 8.5 km (8:03 / km) +475m 6:18 / km
17c

GLOF Long

A good run! Really quite smooth and stayed pretty quick. Happy with the plan and execution of the long legs and only small falters, biggest one was mistaking a spur going to 14. Was fun to run fast in the woods- more open and less of a battle than Harriman/Mt. Tom!

1- left of line, using lots of trails when possible
2- read ahead through open yellow for long leg to 3
3- right of line, used swamp like in norway, which was actually a good choice I think. then from big trail to the right of the control
4- went through the hashed area, wasn't actually that bad, slightly hesitant in rocks
6- along bottom, up when stream dove north, through gap on trail between green
7- followed fence
8- to tower and down
10- same route as to 1 basically
11- cristina ahead to try to pass! but she was pretty fast on the flats, I went slightly past control
12- used trails, saved climb
14- mistake!! plan was go over hill, look for distinct spur, control in gully to left. but there was another spur, before the one I wanted. so looked and gully and surprised not to find control. added things up and went to right one
15- could have come off trail earlier, saved going over a little spur
16- on trails, time to push!!!

387/2000
9 AM

Running warm up/down 8:00 [1]

Warm up.

Saturday Oct 9, 2010 #

10 AM

Running warm up/down 11:00 [1]

8 min warm up
3 ish min cool down with Cristina
11 AM

Orienteering race 17:20 [4] 2.2 km (7:53 / km) +125m 6:08 / km
16c

GLOF Sprint

Not sure the last time I’ve done a woods sprint, the WOC quali really doesn’t count, it was almost all on trails/meadows/open. But this was neat, really in the woods and quite technical with serious route choices. The valleys were deep and steep (a 1:5,000 map with 5m contours!), so worth avoiding if possible, but ways around were often longer, so tough to decide. I think I mostly had good routes, but Alex’s to 11 was definitely quicker- around on road+trails plus a nice attackpoint. I also messed up the last control, and had to do a little circle in the arena back to it- can never lose concentration!!!

2- steep down, went too far south (pushed by downhill), ended up going up stairs on other side of the stream
4- went straight, down through field, on path, down and up steapness onto flat and then back to reentrant
5- stayed high
7- drifted east, maybe pushed by hilltop
8- again, pretty straight, bit left of line, down to flat with x- maybe actually should have gone straighter, or done the through the streams option
11- straight, through big ravine, this is one could have been faster on paths
12- bunch of guys around me, going to same control
13- guys had different control, I went straight to mine
15- up to road, along path on south side of stream. disappointed to see control really at the bottom of stream, but was still a fast route
16- actually started sliding backwards down the hill coming out of the ravine, despite the fact that I was already using my hands! gosh it’s steep/slippery!

Note: after the presentation on the courses this eve, less sure I took the best routes. Apparently to 4, should have been quicker around, and to 8 through the streams and 11 on the road... hmm. Well at least I executed the choices I did make well?

372/2000
3 PM

Running warm up/down 12:00 [1]

8 min warm up, a bit with Andrea
4 min cool down
4 PM

Orienteering race 33:00 intensity: (15:00 @3) + (18:00 @4) *** 3.8 km (8:41 / km) +180m 7:01 / km
13c

GLOF Middle

So not wonderfully smooth, but fast enough. The woods was very fast actually, except maybe directly under the cliffs, where I decided for no good reason to run to 2.

2- I knew I wanted to go through the cliff gap on the big trail, but for some reason, I decided to diagnol up like that was cutting a corner. So I was running through trashy rocks and downed trees to get out to the trail and then had to drop lots anyways because it was much lower. Annoyed with this choice for sure. Good on the details on the way in though.
3- attacked from reentrant on the close side of the trail
4- bad! thought I was on a right bearing, and wasn’t paying attn to contours because I could attack from green bit. but didn’t see green bit. ended up way to high at trail and had to come back down
5-6 still in detailed contour area and ok
7 long leg: I flew down hill, slightly different bearing then intended, ended up in marsh, but reformulated a plan to get out the the trail right above the cliff quickly, so no prob. do think original of out to big trail ASAP would have been faster
9- uphill!
10- fine, read contours well
11- bah! had issues finding the cliff gap- hard to find from above!
12 - should have run through woods- running through brashing yellow was ugly

So just a bit messier than I would have liked although no big errors, prob 1.5 minutes lost?

385/2000

Thursday Oct 7, 2010 #

12 PM

Running 46:28 intensity: (13 @0) + (1:03 @1) + (13:03 @2) + (15:23 @3) + (12:19 @4) + (4:27 @5) 5.87 mi (7:55 / mi) +86m 7:34 / mi
ahr:149 max:181

Lunch time run with Sanjay, Sergio, Alejandro, and Barry. The road version of Puffers with 3 x 3 min intervals mixed in, ran those with Sanjay, paces were 6:00, 5:34, 6:00 according to Garmin. 5:34 one may have been more downhill... Felt ok on the intervals, slightly twingy hamstring on the first, but not the others. But then we were doing a 6.45 mile to finish, and left hamstring started feeling weird so I backed off. Wish it were totally fine, but guess I just need to be careful til it is.
6 PM

Strength 20:00 [0]

Strength with Alex at the Bricker's- about 8 min leg and arms and back and 10 min abs. Some new good legs ones I don't usually do- non-pointed toe side leg lifts and some pick your bum of the ground while grabbing knee one...

And super-lovely dinner afterwards with scrumptious food!! Orienteering talk, running talk, general great times!

Wednesday Oct 6, 2010 #

Running warm up/down 14:30 [2]

Rainy! So hard to leave the nice dry car... Warmed up running on some trails for 11.30 and warmed down from finish to car 3 min.

Orienteering 56:55 intensity: (5:00 @1) + (20:00 @2) + (20:00 @3) + (11:55 @4) 4.9 km (11:37 / km) +275m 9:04 / km
13c

Oops, forgot Garmin. But at least took splits and can compare to folks who ran as it a race 2 years ago- I would have had the fastest time, but not by much and only had 1 fastest split (13). Mostly pretty good orienteering, but one mistake at 9 and some hesitation/bad processing to 2, 4, 10.

1- picking things off, a bit timid. thought trail might be faster, but wanted to do the more difficult orienteering option, is training after all!
2- hit the stream too far north, had to follow it up stream quite a bit
3- fun, running along the little ridge! then picked things off ok
4- again scared in this area, was too far low. it's the top contour besides a form line, what was I doing so low?
7- up, then around. hit the trail slightly lower than I expected but was easy to head to the control from there.
8- to trail, then across, noting spurs which were pretty distinct
9- flew off big spur, but must have kept that direction and I think I cam out at the double cliffs straight east of 8 instead of the ones under the line. so I ended up at the cliff above the next stream instead of 9, but realized it pretty quickly
10- I swear when I was running there were two streams on the map in between 9 and 10, but there's only one. so I was confused a bit.
11- out of the first stream up the rocks, for no good reason, across to next stream and then around cliff to the south, then up the cliffs leading to the knoll
12- stayed flat, hit the stream in the rocky zone, so up to trail then through the saddle between the tops and down
13- fly down! followed spur hit big trail, hit little trail, hit next trail and in.
finish

Did not feel that springy out there. But maybe yesterday's ski was hard as Alex pointed out =)

356/2000

Tuesday Oct 5, 2010 #

12 PM

XC skiing (skating) 56:36 intensity: (2:34 @1) + (8:45 @2) + (24:35 @3) + (20:42 @4) 9.27 mi (6:06 / mi) +141m 5:50 / mi
ahr:148 max:170

Morning rollerski with Alex on River Rd. Not too cold, low 50's and only really rained on us for a few minutes. More with poles that before (35 min) including some double-pole bits (Alex is strong on the DP, even without having been able to train much!) and we got out to the second hill, which was nice.

Felt good, nothing making loud complaints from highlander!

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