Training Log Archive: Gswede

Open Sprint qualifier at WMOC.

I wanted to get another race in before WOC to focus on the errors I make in sprints and bring up my confidence. This was a perfect opportunity. My legs were not moving fast because of Oringen. So this week it's about recovery and getting that speed. I did 1-3 @80%, 3-7@95%, 7-13 @ 80%, 13-finish @95%.

11th out of 90+

Error time: 0:09

Errors:
-Punching twice.
-One route choice too long
-Entering a control with uncertainty and thus running slower.

Causes:
-I didn't hear the box beep because of traffic so I punched more than needed.
-On the long route I had a more effective route planned. But I overran the turn while reading, so I had to take a later turn.
-I lost track of the streets on my left and didn't run as fast because of that.

Solutions:
-Trust my si unit in sprints. It may malfunction, but in a sprint you don't have time to doubt it.
-For the two other errors. Execution and following features. My ability to read and relate determines my speed, not my legs.

15 minute warm up to tempo. 15 minute cool down.

Signed up for the open sprint quali at WMOC. This should be a good chance to get another race with lots of people before WOC and iron out the kinks in my process.

Stage 3 of the Oringen 3 day.

The first two days I was very conservative as this is my first time in Sweden. But today I was aggressive from the halfway point on. Although really it was much more of a slow progression to racing rather than a sudden switch. Very fun. It was surprising that a lot of Swedes don't do much route choice. At least the ones in my category. 7-8 was a very obvious leg to stay away from the marsh. Buy they stayed straight and just fought through. I passed about 3 or 4 of them there. 10th out of 60 today. 16th out of 60 after three days.

Error time:
2:05

Errors:
-Going off bearing.
-Running without a clear plan.

Causes:
-Loss of map contact
-Letting my legs get ahead of my navigation

Solutions:
-Visionary map contact.
-Systematic orienteering.
These two take lots of work. But that's the way to deal with these errors... I think.

10 minute warm up. 10 minute cool down. No cutting corners.

10 minute warm up. 10 minute cool down.

Stage two of Oringen three day.

The average pace of this course was much slower than yesterday. Not as many trail options. So even more fun. I kept it pretty relaxed for the first two thirds and then got aggressive in the last third. That was fun.

I've got permission from my coach to let loose a bit more tomorrow while still maintaining map contact. No headless chicken.

Error time: 1:30

Errors:
-Going off bearing/course in the last section of the leg on 7&11.
-Choosing a really slow option from 11 to 12 when there was a very obvious route very close.
-I decided to follow the trail on the way to 17 when coming off the hill. This added about 5 seconds.

Causes :
-For the first error I didn't maintain my plan of visionary map contact. I was looking at the features around me and not at what was coming. Choosing attackpoints there would have been perfect.
-For 12. I accepted straight as the best route. A lot of the Swedes are ok with this. You can manage it for a lot of the legs. But it is definitely not always the fastest.
-For 17. I doubted in the plan and let the people around me influence my route.

Solutions :
-Visionary map contact is the first priority in a race. Keep conversations, songs, and judgements about the race to the side. They can come after and you've got something to focus on then.
-Full speed, no mistakes. It might be a bit more distance, but ultimately it'll either be faster, mentally easier, or perhaps both.
-Trust your plan, not others' plans. You are looking at your course. They aren't.

I reran my worst legs from the Tuesday sprint. I pickrf up 2:09 of error time in just four controls. Disappointing that I didn't perform on the day. But good to know that time could be made up to put me in the mix. Running for 2:09 less would also have helped me finished stronger.

Stage one of the Oringen three day.

Course was not too technical but still had a few areas where I needed to be careful. I was surprised that there were only 13 controls. Overall pretty happy with my run for my first run in Sweden. Finished 20th out of 60.

Before I started I made sure to do my routine and focus on systematic orienteering. That is to say, running, or walking, the proper speed to maintain visionary map contact.

Error time: 1:30

Errors:
-Missing #4 when attacking.
-A few suboptimal routes.
-Losing map contact around #12 and going into a wander.

Causes:
-At 4 there were a number of boulders in the area while the map showed one where my control was hidden. After getting 20 seconds to look at the area I understood the mapping more.
-I have never run in Sweden before and it's been 8 years since I ran a bit in Finland. I was not completely sure about the terrain and where it was best to run.
-At #12 there were tons of people and the trails I was going to attack off of were surrounded by about 15 more trails. I was out of my zone there and consequently lost time.

Solutions:
-Run more in Sweden. Get used to the mapping so I can visualize it better.
-Whenever there are people double the focus on my race. At Oringen this means essentially the whole race.

15 minute warm up. 10 minute cool down.

National team sprint at Oringen.

I bombed the first part of the course that had some very technical parts. I ran far beyond the pace that I could safely navigate at and overran several controls. This took me out of the race timewise and also demotivated me.

Some good things. My speed was definitely there. I was ready to run fast. Second good thing. The legs I was focused on were actually relatively good splits.

So here goes...

Error time: at least 1:30

Errors:
-Overrunning controls.
-Poorly entering controls.

Causes:
-Losing map contact
-Running without a plan.
-Ultimately I didn't get into my flow which is fundamental to a good race. I think this was due to a various factors: travel, new surroundings, new mapping style, many more spectators than I'm used to, running too quickly in the technical section for my ability.

Solutions:
-Keep doing races like this. I need to get used to these surroundings.
-Focus even more on my pre-race routine. When there are so many changes I need a constant to base my flow off of.
-

10 minute warm up to tempo. 5 minute cool down.

Easy morning run in CDC. Got in 3x20/40's. Just shaking out the legs. Decided to take a rest day yesterday since my legs were still really feeling Friday and Saturday.