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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Sep 19, 2009:

activity # timemileskm+mload
  Orienteering3 3:56:15 10.63 17.1 280117.4
  Other1 2:00:0036.0
  Run - Trail2 44:02 5.44(8:06) 8.75(5:02) 6518.9
  Run - Road1 9:30 1.12(8:30) 1.8(5:17)1.9
  Total5 6:49:47 17.18 27.65 345174.2
averages - weight:175lbs

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Saturday Sep 19, 2009 #

Orienteering race (US Sprint Champs) 24:21 [5] 2.6 km (9:22 / km) +60m 8:24 / km
shoes: NB 790 {green}

A very poor outing. Numerous stupid amateur mistakes adding up to a bottom of the results placing.

S-1 - OK, up the trail, down along the vegetation edge

1-2 - S in white woods turning E and attacking up the hill from the trail junction aiming for small saddle on the line to #2, must have been more nondescript than I thought because I wound up in the vicinity of #5, the corrected on the E side of form line knoll east of control which seemed much more distinct than the contour knoll saddle I had been looking for -

2-3 - leave control up over form line knoll running hard to make up lost ground - next thing I know I'm looking at a sizable water feature - the pond N of #4 - WTF? Take a careful bearing and run to #3 through #4

3-4 - OK, I've already been here, so I get to post the fastest split on the Red course for this one... (not counting M/F21 which were actually on the same course)

4-5 - totally shaken now, careful and slower - spiked it cleanly, but certainly not at sprint speed

5-6 - straight and careful - fine...

6-7 - trail to the S, then up along rocky ground

7-8 - another boom - thought I was going straight at it looking ahead for clearing, wind up at the distinct tree on the clearing by trail beyond it, back on trail to bend and in - sure didn't look like open yellow to me.

8-9 - mentally disgusted with myself, slowing to a jog to save energy for a later race, all the way around on trails and in from junction. Early start so no herd paths yet.

9-10 - pretty slow, picking my way through untracked vegetation

10-11- around on trail since rough open was really slow

11-12 - straightforward, not motivated to push, even with feet's encouragement on the PA

12-13 - yellow gap to SE, then up the trail

13-14 - trail S then up through start triangle and in from junction - picked up Nadim in here (or rather, he caught me up)

14-15 - tried to pick up the pace to give Nadim a race for it, he stopped one copse too early and I did the same. Head not in the race...

15-16 - diverged route choice from mini-train I was in - got to the control in front of Nadim and a couple others

16-17 - I could see the road and bolted for it, trying to read the map at a full on sprint and hoping that side wasn't taped OOB. Got there and cut early to avoid the finish chute tape - aha - legal route (which I note most of the M/F21's seemed to have taken as well) Definitely a better option than Nadim and Co. were about 14s slower on this leg.

17-F - half hearted effort to sprint in the chute.

So... 5 mind boggling errors in the first half, then a deflated effort in the second half left me 8 minutes behind the leaders - in a 16 minute race - damn pathetic....

Orienteering (Model Event) 15:00 [1] 1.2 km (12:30 / km)
shoes: NB 790 {green}

easy jog around sprint model in the early AM - a number of friendly ungulates hanging around on various portions of the course. Spent a half hour picking seeds out of my tights though.

Orienteering race (Middle) 41:22 [5] 4.6 km (9:00 / km) +220m 7:15 / km
shoes: NB 790 {green}

An attempt to redeem myself after the mornings failure.

At the start I note the first few controls are water features, and the terrain around the start looks pretty bleak and featureless - mantra - start slow and safe.

S-1 - no contours whatsoever - nor any real point features. Take a careful bearing and start jogging - slowly. Then I note the wet trickle to my L and run along that right to control. Hesitant as my head wasn't into 1:10,000 yet and I kept looking around to make sure control wasn't hidden behind some vague vegetation clump. Finally hit it cleanly.

1-2 - straight line proved no attackpoint and nothing but solid light green, so followed my trickly around past my #15 and then straight at the control. The control was on the far side of a dried out water feature - looked like I might get an inch or two of squishy mud and one step across and I'm in. WRONG! One step and I'm faced with immersion up to my armpits in a muddy cesspool of muck, can't move my shoes, can't reach the edges - flounder for a minute or so before rolling myself up and out. I'm a total oozeball - compass, magnifier, map,descriptions - everything illegible. Try to wipe things clean and move on.

2-3 - bail straight for the field and run around, taking the time to wipe my map on the grass so I can figure out where I'm heading. Into the woods at the road/clearing corner and up broad spur, cross trail and along top of slope, then down - slight hesitation as I didn't see the flag at the bottom initially - Nadim coming in behind me.

3-4 - climb and stay high, then trails and around, Nadim catching me near control

4-5 - was going to go high to trail (should have) but a deer path evident from control so took that - but the constant up and down was certainly longer than the trail option. Nadim leading through here

5-6 - climbed to trail this time, straight in from junction. Saw Nadim searching too low - but the last I'd see of him on this course...

6-7 - trails, easy control

7-8 - trails, then in past green - herd paths evident here.

8-9 - uphill to hilltop at trail junction, then trail down to junction - map shows it to be straight in from junction, so straight in I go - but get into reentrant, see no bag, but a side reentrant quickly clues me in that I'm one over - perhaps 15s lost

9-10 - straight, reentrant counting

10-11 - over the top of the hill and around pond

11-12 - via trail and #14 (for the preview)

12-13 - contouring via deer trails - again I think up and over would have been faster

13-14 - out to trail and running hard, attacking the control from the same direction I had passed through it enroute to #12

14-15 - out to trail, then to base of steep slope - something seemed wonky though because I came to trail along base and saw a trail headed up slope but when I got to the top, nothing matched? Trail junctions SE of where I thought I should be, but decided that it was a long leg with a huge open area in front - so just run hard in the general direction on whatever trail presented itself and figure it out on the fly - got to the open and recognized the smaller one S of the large one - up road and hard across the open area, through a gap in veg edge and into #15 (which I had been to enroute to #2).

15-16 - up spur slightly, then into open, good herd trail led me in.

16-17 - woods straight ahead looked fine - so bashed away through light green

17-F - 18s in the chute - fastest chute time on Red

A much better run than the AM - only WinSplits 'error' is #2 and I spiked that at full speed - the time loss was due to extrication from the pit of despair. Felt reasonably in control the rest of the way around with decent, but not blazing, speed. 5th in M45, well back of the leaders (Brautigam, Balter, Velichko) but satisfied with my efforts.

Friday Sep 18, 2009 #

Other ('bent test riding) 2:00:00 [3]

Spent a couple hours at the BicycleMan in Alfred test riding a variety of bikes in anticipation of trading up in the near future.

First bike they had me try was the RANS X-Stream - the bike that won the 4-man category at RAAM this year - beating all the upright 4-man teams. They had high-racers on the van if needed for climbing, but the X-Stream proved a good climber and fast elsewhere - 50-60mph on downhills. Bike definitely was nice, but I'm leaning toward a SWB this time around, so most of the others I tried were of that design.

Tried a couple of Volaes, Bachettas, P-38 - I liked the dual 26" Giro the best of the lot - good acceleration, disk brakes, nice low speed handling. Not the lightest of the bunch, but seems light enough for my riding.

Also tried a LWB with a BionX electric hub motor for kicks - pretty nice system - it adds an assist to your pedalling effort - 25% up to 200% - on high I would pedal a couple rotations, then the BionX would kick in and it felt like someone gave me a massive shove from behind - I found it pretty effortless to crank along in the low 20's on the flats - didn't try any hills - but it would be neat to build up a cheapo commuter with one of these systems - adds a ton of weight to the bike, so doubt I'd put it on a pleasure riding bike, because then I'd have to lug all that hardware and batteries around when the batteries died - they're only good for about a 20 mile range.

Would have riddne some more, but didn't want to trash my legs before the weekend...

Wednesday Sep 16, 2009 #


Stratton Sprint Training 5:30pm

Orienteering (Stratton A) 18:24 [4] 2.0 km (9:12 / km)
shoes: NB 790 {orange}

good first half, good flow and speed. lost maybe 15s on 6 getting slowed by ground debris, then took a risk and ran straight for 7 through green but lacked good attack point and got too low and hunted - probably 90s lost and another 30 on 8 - got confused and miread map. Took middle trail but came out into clear headed for second building and overshot and had to come back when I realized first builing (outhouse) was no longer there -30s. Strong finish - should have been about 15 min

Orienteering (Stratton B) 16:14 [4] 2.0 km (8:07 / km)
shoes: NB 790 {orange}

tired to start, walking first hill. clean to 5, then lost 30s by leaving control wrong / not reading ahead, then got into nice woods approaching 10 and loss of focus ran past - good minute between 10 & 11, indecision on route to 12 failing to just plunge thru stream cost 75s, then another 15s on 14 when did't see streamer on first pass. should have been around 13.

Monday Sep 14, 2009 #

Run - Road warm up/down (SLR) 9:30 [2] 1.8 km (5:17 / km)
shoes: NB 790 {orange}

to/from trail head. chest felt very tight, not congested, just tightness....

Run - Trail (LoDFP) 19:02 [4] 3.75 km (5:05 / km) +65m 4:40 / km
weight:175lbs shoes: NB 790 {orange}

tight chest to start, but gradually went away and pushed harder and harder as the run went on. Of course the harder I pushed, the harder the breathing became, but it was a different kind of tightness than when I started out. Nice night for a run, but the very low angle of the sun made the footing a little 'invisible' at times...

Sunday Sep 13, 2009 #

Orienteering (Canoe O) 1:00:00 [1] ***

Canoe O with Hayden at 6:30am - great to be on the lake early in the AM with the loons etc... Got 11 of 14...

Orienteering (Red 2 (partial)) 48:00 [3] *** 2.5 km (19:12 / km)
shoes: Adidas Response Trail 14

More of a precision hiking excursion than an O run - did the first 5 controls very cleanly, but at a very slow jog to stay in contact and control. Then #6 I hit what I thought was the control site - everything had been good right up to it - no bag, checked around for adjacent reentrants, nothing. Relocated 3 times off solid features including the large marsh - always came back to the same spot with no bag. Decided I wasn't likely to get much if any running in for most of the remainder of the course so I bailed on the O and went for a trail run instead.

Run - Trail 25:00 [3] 5.0 km (5:00 / km)
shoes: Adidas Response Trail 14

after bailing on O, went for a trail run on a combination of trails, some road and finished up with some terrain along the lake back to the pavilion. Much more enjoyable to run in the woods rather than the slow navigational pace I had been doing on red - just wasn't having any fun with that...

Orienteering race (Yellow 2 (aka sprinting)) 12:54 [5] *** 2.2 km (5:52 / km)
shoes: Adidas Response Trail 14

Another round of sprint training - so what if the rest of my 'competition' on the course were 12 years olds... It felt good to run hard and fast and with the US Sprint Champs next weekend, this is the kind of running I needed to be doing. Ran it hard, pretty much redlining it from the beginning, nailed every control cleanly. I'm sure more speed training in terrain and dropping the extra 5# I'm toting would improve my times, but this is where I'm at going into next weekends event, so its what we'll go with. Hopefully make the sprint training at Stratton on Wednesday evening, then off to Rochester next weekend..

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