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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PG

In the 7 days ending Aug 11, 2014:

activity # timemileskm+ft
  orienteering4 2:08:20 9.64(13:19) 15.52(8:16) 497
  track1 40:14 4.69(8:35) 7.55(5:20)
  road running1 6:54 0.78(8:51) 1.25(5:30)
  Total6 2:55:28 15.11(11:37) 24.32(7:13) 497
averages - weight:134lbs

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Monday Aug 11, 2014 #


I thought I should put down my own version of a strategic plan for OUSA. There will only be about 4 items, but if we could get them done, it would be wonderful.

General comment -- the time frame will much shorter, things to be done by the end of 2015 at the latest, but preferably much sooner.

Here is the first one. It's easy. All it takes is a little leadership. The cost will be minimal.

1. Make our maps more readable.

Reason -- We currently strive to follow IOF map specs, which have been developed with the elite orienteers in mind. Even they have trouble reading many maps. For the vast majority of orienteers in the USA, orienteering would be more fun if the maps were easier to read.

Action required -- Still follow the IOF specs for creating the map -- this is absolutely not to be an opportunity to add more detail -- but just print it at a larger scale. Perhaps 1:7,500 for maps that would normally be 1:10,000, perhaps 1:3,000 for sprint maps. The rules and sanctioning committees should do more than just allow this, they should be actively promoting it. As a measure of success, it should be happening at every A meet in 2015, and could even happen for some meets this fall.

It may be that for M21 and F21 the maps would continue to be printed at the usual scales, if that is what they want. With current printing methods, that is both easy and cheap. But for everyone else, just think the following -- orienteering is not supposed to be a test of eyesight, and it is a lot more fun when you can read the map.

And if it is more fun, maybe more people will stick with it.

1 PM

road running 6:54 [2] 0.78 mi (8:51 / mi)
shoes: pegasus #3

Sunday Aug 10, 2014 #


A very enjoyable weekend at the U.S. Classic Champs, both with regard to the orienteering, and socially.

The Classic Champs, our main event for the first 30 years or so, seems to have slowly but surely become a good bit less significant than the SML Champs. That is the way of the times. I think it is too bad.

I'm not sure why this has happened. The reason given is that this is the way the rest of the world does it. That to me is not a particularly persuasive argument.

Perhaps the appeal of the SML is that you get three tries in a long weekend. Screw up one run, you still get to start the second one with a clean slate. Screw it up too and there is still a chance for total redemption in the third.

What you get in the Classic and not in the SML can be summarized by the phrase "sleeping on the lead". Can whoever wins the first day do it again? Not so easy, especially when there is 24 hours to think about it. There were many stories over the years of leads blown on day 2, of comebacks from far behind, of nerves that were not up to the task.

If the Classic disappears completely in the next few years I won't be surprised. But it will be a shame.

But for 2014 at least, the Classic was a chance to celebrate two fabulous stories. First was the return of Sandra Lauenstein, now a mother, back into the ranks of our top female orienteers. Such a pleasure to see, and I was witness out in the forest to the fact that she is definitely running very well again.

And the second was the win in M21 by many many time champion Mikell Platt, he too back in fine form after a couple of years that were not so good. Bravo to him. And a message there to all our other male orienteers, that if you are getting beat by a fellow in his mid-50s, that you would be well advised to take a look at the training that he has done for decades, and continues to do, and then step up your own game. A lot.

Bravo, Mikell, such a fine win.

12 PM

orienteering 40:30 [3] 3.44 mi (11:46 / mi) +252ft 11:01 / mi
shoes: x-talon 212 #2

Day 2 at Round Mt, 4.9 km.

This run wasn't very inspired. Legs had less zip as expected, and the brain went on vacation a couple of times. No disasters, just a couple of misses, at 4 and 9, a minute and a half on each. Oh well, didn't really matter. Still enjoyed myself. And thought the course was great, quite different from yesterday, and over the two days there was a very nice selection of O' challenges. Just what you hope for.

Saturday Aug 9, 2014 #

11 AM

orienteering 37:51 [4] 3.51 mi (10:47 / mi) +241ft 10:07 / mi
shoes: x-talon 212 #2

US Champs, day 1, Badger Gulch (CO), M70, 5.3 km. A very nice day hosted by Rocky Mt. OC, and a very nice course by Kissy.

Pretty good run. Couple of times off the intended line, but not much lost. And a bit too far to the left to 3, though it was easy.

Running was much better than expected. Thin air, but legs had some life, and the walking breaks were not that often nor that long. Enjoy it while you can.

And then a very nice rest of the day -- the O' was done by 10 am -- hanging out at the ranch with lots of good company.

My course and route, as usual, click for a larger version --

Friday Aug 8, 2014 #

orienteering 36:00 [1] 1.6 mi (22:30 / mi)
shoes: pegasus #3

Gentle stroll around the model course with Gail.

And my map from last time I ran at Round Mountain, in 2005 --

Don't think I'll be running 7.7 minutes per km tomorrow (and that was on very tired legs, 7th race in 5 days).

And Badger Gulch, that was 6.7 min/km on better legs. The terrain is quick if you're fit. Should be under 5 for M21.

Wednesday Aug 6, 2014 #

6 PM

track 11:27 [2] 1.15 km (9:57 / km)
weight:134lbs shoes: pegasus #3

Warm for track session. Not so hot, nor so humid.

track 20:15 [3] 4.8 km (4:13 / km)
shoes: pegasus #3

(distance: time, rest time)
400: 1:41, 48
400: 1:40, 1:01
400: 1:41, 1:19
800: 3:25, 1:22
800: 3:26, 1:34
800: 3:25, 1:35
400: 1:40, 1:21
400: 1:37, 2:06
400: 1:38

A little smarter this week, didn't push it at the beginning so the workout was less unpleasant. And also a cooler evening. Not cool, still sweating a lot, but better.

track 8:32 [3] 1.6 km (5:20 / km)
shoes: pegasus #3

And a mile after.

Tuesday Aug 5, 2014 #

11 AM

orienteering 13:59 [4] 1.09 mi (12:48 / mi) +4ft 12:45 / mi
shoes: pegasus #3

Test course in the corn maze. Very very cool, the maze that is, not the weather, 14 minutes and I'm soaking. It's a very fine maze.

A couple of moments of confusion but not bad, maybe a minute. And sure of where I was at each control.

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