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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AliC

In the 7 days ending Jul 28, 2019:

activity # timemileskm+m
  Orienteering3 3:52:36 12.7(18:19) 20.45(11:23) 354
  Running6 2:29:02 18.06(8:15) 29.07(5:08) 122
  Rowing1 46:28 4.34(10:42) 6.99(6:39) 1
  Strength1 12:06 1.39(8:42) 2.24(5:25)
  Drills1 7:17 0.4(18:12) 0.64(11:19)
  Total7 7:27:29 36.9(12:08) 59.38(7:32) 477

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Sunday Jul 28, 2019 #

10 AM

Running 4:06 [1] 0.33 mi (12:26 / mi)

Orienteering 2:05:47 [3] 11.0 km (11:26 / km)

COC Long

Wow, that course ate me for breakfast!! Pretty bad mistakes on first three (only giving myself the first one as getting-used-to-1:15) and an additional bad miss at the between-double-boulders in low visibility to 10.

It was *so* worth it to drive 14h alone for just this race and the Middle. I didn't do great, but these races challenged both my navigation and physical woods running in a way I needed before WOC.


1 - Stayed on trail up through the steep bit in the green, then on a bearing pretty straight W. Think I must have been on the spur right under the line *sure* it was my knoll and super confused why there was no control on it. I was also expecting control on far side of knoll when it was on near side, if I'd correctly read my CD, I might have deflected south instead of spending so much time on that spur. As it was, bounced of indistinct trail to it.
2 - Ran trail to junction, then downhill on bearing, but missed to the E. Should have more firmly located on rocks just N of 2. Was counting on seeing linear marsh, but never really did.
3 - Crossed closer marsh on a bearing, ended up too far W on hill and I wanted to go S from there for some reason, luckily I actually looked and paid attention to my compass and corrected. I must have been going more on feel and less on compass crossing marsh, because that was *way* off. Good lesson.
4 - Ok, a little timid trying to stay on the narrow white woods.
5 - Trail run, chose the right-hand optino for the first hill, but still looks pretty equal to me.
6 - Some battling through thick veg, but ok.
7 - Off significantly to left, pushed by green at beginning?
8 , 9 - Ok
10 - Ug, terrible. Hard approach through lots of low-vis and thick vegetation and then control very hard to see between two boulders about 1m apart. I was really looking for the little form-line reentrant they were in and had many hypotheses about being there, but I must have been futzing around on the v. green hill top to the SE. Finally relocated on the yellow hilltop SW and in.
11 - Another not great one. Used te trail and then stream, but followed along stream too long and had to hike far up the hill again. Should have not been tempted by the easy stream running for too long! Otherwise, I think the route I intended to follow was good.
12 - Ok
13 - Lost just a big high, again needed more sure attackpoint heading in.
14 - Went on or just right of line, seems to have been fast, marsh crossing wasn't that bad.
15 - Grateful for trails at this point.
16 - Again, trails.

Saturday Jul 27, 2019 #

11 AM

Running 7:31 [1] 0.78 mi (9:38 / mi) +9m 9:19 / mi

Orienteering 48:57 [3] 2.83 mi (17:18 / mi) +145m 14:55 / mi

COC Middle

Wow, tough stuff, but after getting really quite lost at 3, recovered and was pretty in tune with the map for the rest of the race. Holy moly lower visibility woods.

Friday Jul 26, 2019 #

8 AM

Rowing 46:28 [1] 4.34 mi (10:42 / mi) +1m 10:42 / mi

Around the island in Deep Bay. Great to be at the cottage!! Sylvia is a much different cottage resident than last year. Excited to spend nearly two weeks with her here! Went canoeing with her as soon as we arrived yesterday and another time after rowing (think she wanted in the scull, but that wouldn't work).

Wednesday Jul 24, 2019 #

3 PM

Running 17:19 [1] 1.84 mi (9:25 / mi) +33m 8:55 / mi

Orienteering 57:52 [2] 3.04 mi (19:02 / mi) +209m 15:41 / mi

Forest orienteering!

At Mendon Ponts on the World Deaf Men's course. Happy to be out in the woods on an interesting map. And there was even perfect undergrowth to practice fighting through, in lieu of Norweigian blueberries, but my super-old o-shoes kept trying to trip me up (because veg was kind of vine-y and kept catching in the peeling off toes). Ah well, will buy new shoes this upcoming weekend at COCs.

Legs a bit tired too and some of those slopes are steep!

Tuesday Jul 23, 2019 #

9 AM

Running 27:31 [1] 3.0 mi (9:10 / mi) +14m 9:02 / mi

Legs tired from yesterday, just a jog around town.

Drills 7:17 [1] 0.4 mi (18:12 / mi)

Drills at the highschool

Strength 12:06 [1] 1.39 mi (8:42 / mi)

Squats, medial glute strength + stretching
6 PM

Running 3:06 [2] 0.39 mi (7:57 / mi)

Out from dinner with Tom's friends early enough to make it over to RIT for some sprinting!

Running 11:47 [4] 1.52 mi (7:45 / mi)

Course B.

Running 11:22 [4] 1.48 mi (7:41 / mi)

Course C.

Running 13:31 [4] 1.66 mi (8:08 / mi) +11m 7:59 / mi

Course A, def getting tired...

Monday Jul 22, 2019 #

3 PM

Running 52:49 intensity: (25:49 @1) + (27:00 @4) 7.06 mi (7:29 / mi) +56m 7:18 / mi

We were up early to drive to Rochester through some meaningful rain. Got there and got out for a jog with grandparents to babysit, so Tom joined me for the first mile. Decided to tempo it, did 1 x 15 min and 1 x 12 min (tummy troubles curtailed second). Nearly ran over Tom's dad at the narrowest part of the 3 mi loop around their town.

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