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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ricka

In the 7 days ending Nov 4, 2007:

activity # timemileskm+m
  Orienteering3 4:04:32
  Running4 1:06:20
  Total5 5:10:52

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Sunday Nov 4, 2007 #

Running warm up/down 6:00 [2]

Orienteering race 1:10:00 [5]

Wide open woods. Great race through #9 - 8th on Green X. Great flow: planned legs; good checkoff features; surprisingly good pace for Day 3. Wow, its been a long time since I orienteered fast in woods.

Raced down spur from 9, unknowingly turned right at bottom a bit, caught myself. Cautiously over to correct reentrant, I hoped (it was). I was expecting large EW reentrant, but saw junction of NS and west - where am I? (100 m from control:)) (I didn't read that top of correct reentrant split just like this.) Dead stop. Only other NS reentrant was well south. Assuming that, to north, recognized big reentrant junction. Back to correct reentrant. Turned 1 minute bobble to 5 minute error. Lesson: fast donwhill running - maintain eye on compass; stop at bottom.

Weird big boom on #13. Instead of spur east to river & trail run, I ran far NE to swimming pool, slogged through creek - -3 minutes on easiest leg. Weird error since I thought I was checking my compass. Lesson: 'going too far' and 'crossing unmapped trails' - STOP - even on run to river.

Very consistent 3-day A meet - 5th on M55 all 3 days, I believe, within reach of 3rd each day. 3 very different events and/or terrain/vegetation. Errors each day, but few and kept to a minimun. My best 'champs' A-meet ever!

Saturday Nov 3, 2007 #

Orienteering race 1:00:54 [4]

Tough course - lots of light green, downfall, low visibility. Hard to maintain pace, but only 4 1-minute bobbles. Very pleased, only 2 minutes out of 3rd. Stayed in good contact wih map. Planned and used checkoff features and attack points very well.

Running warm up/down 8:00 [2]

Friday Nov 2, 2007 #

Event: US Champs

Orienteering race 23:38 [4]

Well-designed challenging sprint: Trails first; then 3 medium legs with road vs. straight route choice; then 'run around the yellow'. Looks simple, but lots of errors made overall. My second best A-meet sprint.

Good execution and route choice overall - bit more pace possible early. 6-7: not able to look at route ahead; chose good route, executed to spur/knoll; did not turn, raced down spur to stream - very confused. -2 minutes. Lesson: On fast downhill, be sure to stop at check-off feature. 7-8-9: Very good comparative splits, even though I walked ridge on 7-8 and walked a bit on road on 8-9. Looking ahead on 8-9 made 9-Fvery efficient.

S-1: followed my compass, not reading map or terrain well, drop off field, saw black X, then down to control. Felt slow: 3rd best on M55

Orienteering 45:00 [2]

Sprint model event. Lots of thick vegetation, ragged but good map reading - sprint event was MUCH more open.

Orienteering 45:00 [1]

After Sprint, drove to Classic Model. Bad sign: I got Eric (driver) quite lost on the way - could not read correlate park map with ground :).

45-minute map-walk was very helpful. Lessons: white is quite well-mapped and definitely preferable to green slash or light green - use it if you can; the cairns are really small - too small to rely on as check-off features.

Thursday Nov 1, 2007 #

Running 23:20 [3]

Short last tune-up run in Forest Park. Included two hills and 45-second sprint. Felt great! 60F and sunny.

Tuesday Oct 30, 2007 #

Running 29:00 [2]

I did it! Got up for 'early' morning run. It felt good to be out on 40F morning and the 2nd half of the easy pace felt good.

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