Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DWildfogel

In the 7 days ending Sep 2, 2012:

activity

time

miles

Orienteering

3:43:51

12.06

(18:33)

19.41

(11:32)

450

40 /

44c

90%

Stretching

1:30:00

Running

38:00

2.3

(16:31)

3.7

(10:16)

Strength exercises

15:00

Total

6:06:51

14.36

23.12

450

40 /

44c

90%

2:06

0:00

» now

Sunday Sep 2, 2012 #

10 AM

Orienteering race 37:10 [5] *** 4.0 km (9:18 / km) +105m 8:13 / km
spiked:9/9c shoes: Salomon Speedcross 3

Pelican Bay, near Laramie, WY. Western States Champs, Day 2. Quite windy, which makes it feel a lot cooler, much to my liking.

2nd place overall on Brown (Canadian Greg Yarkie ran 34:25). Won the Western States M65 title by about 20 minutes. Technically one of the best runs I've ever had, marred only by a chicken route choice on #7, going around on a road instead of going straight, costing me at least 2 minutes.

Running warm up/down 8:00 [2] 0.5 mi (16:00 / mi)
shoes: Salomon Speedcross 3

Warm up. First few steps, could already feel the altitude. But as I kept jogging, at least my legs and my heel felt surprisingly good. Really surprised myself when I left the start triangle by running much faster than planned and feeling pretty good.

Day 2 (Sunday) - Brown - Splits

Saturday Sep 1, 2012 #

9 AM

Orienteering race 47:32 [5] *** 4.3 km (11:03 / km) +150m 9:25 / km
spiked:7/8c shoes: Salomon Speedcross 3

Plains of Despair (actually, mostly the old Forest Meadows), near Laramie, WY. Western States Champs, Day 1. Warm, with some breezes. Start at 9:26.

2nd overall on Brown, behind Greg Yarkie (42 minutes). Mostly a very good day, with only minor bobbles. One exception; going to #5, I was happily flying down a gentle, open spur without realizing that for 2 mins I had been running on the wrong spur, for a 3 min error.

This was a very physical course, and combined with the altitude, I started feeling sick to my stomach towards the end, and was wiped out for the entire afternoon.

Running warm up/down 10:00 [2] 0.6 mi (16:40 / mi)
shoes: Salomon Speedcross 3

Warm up

Day 1 (Saturday) - Brown - Splits

Friday Aug 31, 2012 #

Stretching 1:30:00 [1]

The usual weekly accumulation of morning stretching. Count the abdominal exercises plus pushups with stretching, but haven't done those for the last few days.

10 AM

Orienteering 26:54 [5] *** 2.6 km (10:21 / km) +40m 9:36 / km
spiked:4/5c shoes: Salomon Speedcross 3

Pitcher Hill. Laramie Daze 4, a 6.1 km, 10 control, mass start race in very fast terrain. Executed my plan to do some navigating without following. Ran with the pack for 4 mins to a road (halfway to #1) then did controls 5 through 9 on my own. Big mistake on 7 as I ignored my compass and other info, made parallel errors, and finally didn't have a clue; bailed towards a road and stumbled upon the control. Gotta be more vigilant! Ran the rest very well.

Running warm up/down 10:00 [2] 0.6 mi (16:40 / mi)
shoes: Salomon Speedcross 3

Warm up

Thursday Aug 30, 2012 #

10 AM

Orienteering race 26:59 [5] *** 2.5 km (10:48 / km) +65m 9:33 / km
spiked:11/13c shoes: Salomon Speedcross 3

Gates of AMT Hell. Laramie Daze 3: One Cowboy Relay. Decided in advance I'd do the first of the 4 initial loops and then do the Z loop (the common final loop) so that I'd get to do some orienteering without following. Did reasonably well, not moving terribly fast, especially through the sage. Hesitated more than I'd like, but only two minor bobbles. All uphills were really hard - certainly the altitude was a factor. Good training exercise, allowing me to get familiar again with this type of terrain.

Orienteering 18:00 [4] ** 1.3 km (13:51 / km) +45m 11:48 / km
spiked:5/5c shoes: Salomon Speedcross 3

Did a third loop at a slower speed, mostly walking ( though still managed to stay ahead of Peter Goodwin and Jim Hall). Long slog up from 3 to 4 was very tiring, even though I was walking. Rated this as "easy" because navigating was easier due to going more slowly.

Running warm up/down 10:00 [2] 0.6 mi (16:40 / mi)
shoes: Salomon Speedcross 3

Warm up to get my Achilles loose.

3 PM

Orienteering 32:16 [3] *** 2.3 km (14:02 / km) +45m 12:47 / km
spiked:4/4c shoes: Salomon Speedcross 3

Diamond Bay. Walked the first 4 controls from the 2008 US Champs Day 1 Green. I had made a 30+ min error on #4 back then and I wanted to see if I could do it right this time. Of course, it's easier when you're walking, but nailed it.

Splits in 2008 and today:

1. 0:26 - :59 (This leg was flagged in 2008)
2. 1:19 - 1:57
3. 1:40 - 2:56
4. 40:37 - 10:50

Wednesday Aug 29, 2012 #

6 PM

Orienteering 35:00 [3] 1.5 mi (23:20 / mi)
shoes: Salomon Speedcross 3

Got to Happy Jack about 6:15 after the derive from Denver (which took exactly 2 hours, including a 10 min pit stop). Since it was already late, went out on the Happy Jack Map rather than drive another 15 mins to Diamond Bay. Light jogging, some walking. Felt good to be out there.

Tuesday Aug 28, 2012 #

Event: 2012 Laramie Daze

Note
(rest day)

Sore throat not so bad, but mouth is still pretty sore, as is my achilles. Hope that ibuprofen and adrenaline will do their usual tricks once I get to Wyoming.

Note from 2016: this turned out to be my first allergic reaction to arugula.

C • Aaargh 3

Monday Aug 27, 2012 #

7 AM

Strength exercises 15:00 [3]

Started out to do a warm up jog in preparation for Wyoming, but my heel was pretty sore and I didn't feel well in general. So, did some core/quad pilates exercises and called it a day.

Later in the day, started getting a sore throat to go along with some very raw feelings inside my mouth :-(

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