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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bigE

In the 7 days ending Apr 26, 2009:

activity # timemileskm+m
  Orienteering6 11:22:53 12.37 19.9 660
  Running1 15:00
  Total6 11:37:53 12.37 19.9 660

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Sunday Apr 26, 2009 #

Orienteering long 1:43:02 [3] **** 9.8 km (10:31 / km) +415m 8:41 / km
shoes: Integrators

Abundant route choices and good control placement. Really fun. In this race my orienteering was not very good. Over the 28 controls I made some nine mistakes of varying severity.

Control -> Cause of Error

#3 ---> Lost contact reading ahead.
#10 -> No attack point.
#13 -> Lost contact and didn't follow planned route.
#18 -> Lost it trying to exit #17.
#21 -> Did not pick a route choice.
#27 -> Misread map.
#'s 10 and 17 -> Didn't read control descriptions.
#'s 10, 13 and 19 -> Lost contact after meeting someone in woods.

For a race like this I think a more regimented approach to the orienteering might have been a good idea. If I had been careful to follow CAR as Ted coached us, back in the day, I might have avoided alot of these mistakes.

Saturday Apr 25, 2009 #

Running warm up/down 15:00 [1]
shoes: Integrators

Orienteering (Semi-final) 32:14 [3] *** 4.3 km (7:30 / km) +95m 6:45 / km
shoes: Integrators

Ok racing. Had problems with side stitch again. Managed to keep the pain at bay however not without a great deal of time loss. The complete story is told in my splits. I was slightly ahead of Joe Brautigam at #8 and then the stitch hit and my split times dropped. In the end I lost two places.

Orienteering (Final) 47:37 [3] *** 5.8 km (8:13 / km) +150m 7:16 / km
shoes: Integrators

Unfortunately it happened again in the final. This time on the way to #7. I was a full minute slower then most on that control. Luckily I had some short wooded legs to recover and was able to run carefully for the rest of the race.

Whenever I felt pain swelling in my side I focused on breathing in for two steps and out for two steps. This seemed to keep the pain at bay. Perhaps these stitches are related to the heavy training load of the past week and a worn out core. I have had this trouble ever since I started running blue. More core workouts and continued training will hopefully put these stitches to rest.

Thursday Apr 23, 2009 #

Orienteering 2:05:00 [1] ****
shoes: Integrators

Ran around Surebridge Mountain map. Excellent 1:15000 practice. Super nice terrain, debatably my favourite so far. Easy running, super fine detail and great weather. Wish we could stay longer but we must move on to Boston.

Wednesday Apr 22, 2009 #

Orienteering (Night-O) 55:00 [2] ***
shoes: Integrators

Short course by Emily on same map as Line-O. Very fun. I like Night-O's.

Orienteering 35:00 [2] **
shoes: Integrators

Trail run on same map.

Tuesday Apr 21, 2009 #

Orienteering 1:15:00 [1] ****
shoes: Integrators

Silver Mines permanent course. Felt terrible this morning. All of this volume is starting to catch up on me. Going to bed early tonight!

Orienteering 1:15:00 [2] ****
shoes: Integrators

One man relay. Course took approx 45 min to run. We were NOT on West Point property. Found six ticks after training which is only about half of what Emily found on herself after she sat on a log.

Monday Apr 20, 2009 #

Orienteering 1:15:00 [2] ****
shoes: Integrators

Harrimen state park. Tricky loop on side hills of Spooky Swamp. Amazing terrain. 33:55 for loop itself.

Orienteering (Line-O) 1:00:00 [2] ****
shoes: Integrators

After quick lunch, line-O excercise. One hour of orienteering into the control.

Making sure to stretch lots everyday, legs feeling used.

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