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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AliC

In the 7 days ending Jun 2:

activity # timemileskm+m
  Orienteering3 3:14:41 7.2 11.59 269
  Running4 1:09:46 7.19 11.58 55
  Strength1 25:00
  Total4 4:49:27 14.39 23.16 324

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Saturday Jun 2 #

7 AM

Running 9:05 [1] 0.93 mi (9:47 / mi)

Orienteering 20:11 [3] 2.56 mi (7:53 / mi) +2m 7:52 / mi

Red sprint at BSU campus from 2017 Gold Rush (US Champs)

Tori B. ran this in 19:22 for the actual race, so a bit off that time. But it is hard to push as hard when it's not a race and no one else is even around.

Orienteered pretty well, one small mistake, looking for 6 too early, before I went through the gate because I was reading ahead. Hard to balance the read-ahead and stay-in-touch sometimes.

Also think I could have had a slightly better route to #4, diagoling across the field S of the line instead of a more zig-zag route under the line.

17/250 sprint controls

Running 9:34 [1] 0.92 mi (10:24 / mi) +2m 10:20 / mi

Cool down, then back to Tom's aunt's for breakfast and then starting the day's road trip to Price, UT.

Friday Jun 1 #

11 AM

Running 6:29 [1] 0.37 mi (17:34 / mi) +24m 14:37 / mi

Orienteering 18:18 [2] 0.9 mi (20:20 / mi) +80m 15:56 / mi

1 through 8, 19, 18 of Red Middle from 2015 Gold Rush @ Gold Rush Hills (Idaho City)

Technical stuff! Forgot how really detailed this is due to the mining.

A bit iffy on 1 (remember I was in the race too). So much going on hard to place a small reentrant amongs many.

Too high to 2.

10/250 forest controls

Running 3:27 [2] 0.26 mi (13:08 / mi) +29m 9:47 / mi

Orienteering 15:29 [1] 0.95 mi (16:18 / mi) +57m 13:44 / mi

1 through 3 of the ultra-long course.

Found 3 tricky, an interesting shift of reentrants occurs.

13/250 forest

Running 5:35 [1] 0.61 mi (9:06 / mi)

Orienteering 54:03 [1] 2.79 mi (19:22 / mi) +130m 16:55 / mi

11-12-13-15 of ultra long to 17-16-15-14-13-12-11-10-9-20 of middle

Getting tired by the end for sure! And that was in the super-tricky mining-heavy section.

Didn't get 11 on a first pass, realized as I was approaching 12 so went back. On 13 ran too far down the road. 15 was hard to be sure I was at the right feature, but really checked and was.

27/250 forest

Thursday May 31 #


Packing up and roadtrip to Boise, ID to visit Tom's aunt. Sylvia did well except for the last hour and a half, which were pretty rough.

Wednesday May 30 #

Running intervals 32:36 intensity: (12:36 @1) + (20:00 @4) 4.1 mi (7:57 / mi)

A bit pressed for time but got in a decent interval session around the canyon trails. 1-2-3-4-4-3-2-1 with about half rest. Felt pretty good.

Learned (finally) about git and GitHub this afternoon in a session a colleague had for her summer students. Version control, here I come! (But seriously, will make collaborating with students way way easier!)

Strength 25:00 [1]

Partial Pilates.

Tuesday May 29 #


Flight back went ok, we again got an extra seat. (Now thinking for sure can't be luck, but that Delta is being nice to these parents with a lap infant. Or being nice to the poor passenger that would otherwise be sharing our triplet of seats.)

Biked into work and went to baby swimming class for recovery, neither worthy of logging. Tomorrow starts training for WOC! Totally keen to be faster and to be more prepped technically for the challenges. I really didn't think about going to Latvia before this weekend, so time to try to learn what the terrain is supposed to be about. Hoping I can get in some training on our road trip next week (Boise, Denver, maybe should try a detour to Laramie on the way home...).

Monday May 28 #

Orienteering 1:26:40 [4]

Team Trials Long @ Mt. Lakes

7 th on Red, first team trialer, 3rd woman to Emma W. and Rachel R.

Really enjoyed it, kinda wished afterwards I'd pushed harder as I wasn't too exhausted at the finish. Still, did what needed to be done and just absorbed more really awesome orienteering!!

Relatively clean except very early on (1 and 3). But there were a bunch of route choices out there and comparing with Tori, we had pretty comparable times - so unsure if I made the right or wrong choices for how fast I was running/navigating through the terrain on those.

1 - Like many on Red, I had problems here. Came very close, distracted by Pavlina and the men's control. Their control was in a big reentrant, no rocks. Ours was in a mini reentrant between two rocky spurs. Really shouldn't have had to go check out their control...
2 - Straight, guided by rock walls.
3 - Oof, somehow pushed *way* left of where I intended, came across trail below big cliff. Didn't process cliff was on a form line until now.
5 - Hesitated a bit in the earlier shallower reentrant just N on same contour.
7- Ooh, big route choice! I went left: trail to road, then dumped off road towards marsh and the trail that goes along E side of Spruce lake. But I left the trail while it was still high and ran through flat woods to the next road, by the tetris-shaped building. Then went up transient stream bed, used marsh as a for-sure point but then still was hesitant approaching circle because *everything* was a dot knoll.
9 - Scary leg, down hill to a fairly along cliff. Tried pace counting, just so I didn't stop to early to look. Worked, but what worked more was seeing Wyatt who did find it before me.
10 - Helps now to see many of the contours are just form lines - I was suprised by flatness and should have realized while out there!
11 - Not really sure what to do with this leg. I went a bit left of straight (not particularly intentionally, stuff just seemed to keep pushing me that way). Don't think there is any amazing option I missed, but would have been a good one to just fight through with less worrying about exactly where I was, get out to yellow ride and then was easy from there to control. Finding the cairns I located didn't help...
13 - Should have gone straigher, enjoyed the trail for too long, had to veer to come into the control how I wanted to.
14 - Whoops! Map fold meant I totally missed the left road route!! I totally would have taken it if I'd seen, but I guess at least I did well executing the forest route!
16 - This one I did see the road route, decided it was too far. But think Tori came out slightly ahead having chosen road. Good to know, happy I kept moving decently well through the woods.

All in all, happy with the run, but do need just more practice/training and to start pushing the speed in the woods more. I'll let the ankle swelling go down, then hopefully do exactly that!!

I'd say I'm getting over the rustyness, but my mode has been staying in very good contact with the map, not simplyfying. That's worked ok this weekend, but I'll need much more speed for WOC, so need to channel how I've orienteered in the past more!

Running warm up/down 3:00 [1]

Pretty chill warmup, because long.

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