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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Aug 3, 2011:

activity # timemileskm+mload
  Orienteering10 6:36:25 20.48(19:21) 32.96(12:02) 38054 /90c60%199.9
  Total10 6:36:25 20.48(19:21) 32.96(12:02) 38054 /90c60%199.9
averages - sleep:8 rhr:44 weight:168.9lbs

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Wednesday Aug 3, 2011 #

1 PM

Orienteering (Letchworth Sprint A) 18:16 [5] *** 2.31 km (7:54 / km)
spiked:7/10c shoes: old 285 Roclite A

First run -

3 - clean, but checked codes and didn't match - hesitated maybe 20-30s to verify I was indeed in correct location.

4 - clean again, but codes didn't match again, maybe 20s hesitation trying to figure out my errors

5 - yup, another one that didn't match.

6 - missed to the R a bit before correcting to control, but this time the numbers matched...

7 - up over top, then back from tower

9 - took trail route, then up the hill
2 PM

Orienteering (Letchworth Sprint A) 14:42 [5] ** 2.31 km (6:21 / km)
spiked:10/10c shoes: old 285 Roclite A

Having lost quite a bit of time to hesitations because of wrong codes on control, I opted to rerun this course. To make it 'fair', I opted to go without compass and to run the course largely as a map memory exercise. Took the map with me, but only glanced at it 3 times, just to confirm the control sequence as I ran.

Differences from run #1

7 - stayed low on hill side rather than doing the extra climb. 10s saved.

9 - took the straight route up the hill - no problem on the lower green slash part of the leg, but had a lot of 2 foot deep dense vegetation near the top which was mapped white. Only 3s saved going this way, but map not really accurate at the top.

Fastest time of the day on the re-run :-)
3 PM

Orienteering (Letchworth Sprint B) 7:51 [5] ** 1.53 km (5:08 / km)
spiked:7/7c shoes: old 285 Roclite A

3 of 7 controls I had been to before, but different legs. Ran this one full out and nailed every control cleanly. Another satisfying run...

Orienteering (Super String-O 1) 1:40 [5] 0.21 km (7:56 / km)
shoes: old 285 Roclite A

Ran another punching exercise, but didn't record my time. Just a guess..

Tuesday Aug 2, 2011 #

1 PM

Orienteering (Durand Sprint L) 17:51 [5] 2.5 km (7:09 / km) +100m 5:57 / km
spiked:10/11c shoes: old 285 Roclite A

Caught Hayden enroute to #1, jogged with him and provided encouragement, thus a bit slow into there. Sprinted away after that with no real issues other than #5, I turned L at the first road thinking I was already at the second road looking for the junction. realized my mistake after about 15s and headed down the hill to the correct road. Had to stop and tie a shoe enroute to #8, probably worth 35-40s. Nice route choice leg on #10, I went L around lake to climb on lower slope road (faster pace) rather than the steeper trail climb to the right. Also save a line or two of climb. Seems to have been a good choice as I beat most folks I spoke with that went R.
2 PM

Orienteering (Super String-O 1) 1:44 [5] *** 0.25 km (6:56 / km)

speed punching exercise, lots of close controls, constant changes of direction. Very fun, most everyone ran this one multiple times..

Orienteering (Super String-O 2) 1:39 [5] *** 0.25 km (6:36 / km)

Monday Aug 1, 2011 #

1 PM

Orienteering (Mendon Sprint A) 19:35 [5] *** 2.2 km (8:54 / km)
spiked:11/15c shoes: old 285 Roclite A

Second sprint of the day.

Things went ok except:

3 - not sure how but hit trail to N and missed completely. ???

5 - took trail around, hit it just fine, but a lot of unnecessary climbing involved then a drop back to flag.

9 - leaving #8, set out at a hard downhill trail run for #11, totally missed seeing #9 & #10 on the straight line in the green. Hit the open field before realizing my mistake and had to climb back up the hill, this time thrashing through thick dog-strangling vine to #9.

rest was fine, but a lot of time wasted on that map reading error...
2 PM

Orienteering (Mendon Sprint B) 9:37 [5] ** 1.7 km (5:39 / km)
9c shoes: old 285 Roclite A

clean and fast all the way around. Took some risky straight routes through the green, but was able to find fast runnable ground in all cases so no loss of time on those.

Very satisfying to run a hard, technically clean race... even if it was only a mile in length.
8 PM

Orienteering (Mendon Night O) 45:00 [1] *** 2.5 km (18:00 / km)
5c shoes: old 285 Roclite A

Night-O with the kids, steamy evening, took a nice pedestrian route to 5 controls, back with plenty of time to spare as we did not have a watch with us and it was a 60 minute score-O. Bailed on one control up a steep hillside when we got into some stinging nettles and decided to drop back down and stick to trailside controls...

Sunday Jul 31, 2011 #

10 AM

Orienteering race (US Champs Red 2) 2:25:06 intensity: (2:00:00 @2) + (25:06 @4) *** 8.5 km (17:04 / km) +150m 15:41 / km
spiked:4/13c shoes: 340 ORoc 2010

Plan for the day - more careful reading of map, try to run a bit harder in the soft terrain.

1 - overran my control and hit rootstock to the N and turned back to group of rootstocks. Sweat already rendering the glasses ineffective.

2 - a little low on the hill, had to climb back to control feature which seemed a bit higher on hill than mapped

3 - really tough reading detail in this area, checked numerous hills before finding the correct one

4 - missed to R, hit stonewall and came back in.

5 - woot - actually hit one directly, but at a very slow pace.

6 - ran pretty well through the green enroute to marsh crossing, up to trail and clearing and took a very careful bearing into what looked to be a very tricky area. Relocated a number of times to different features but never found it. Gave up after probably 20 minutes off looking and moved on to #7, thoroughly disgusted with myself. But there were a lot of others searching the area when I left.

7 - out to dirt road and then back in from solid attackpoint. Area felt right, wandered around for probably 15 minutes before just giving up.

8 - only real logical route back to finish appeared to be along the course route so started the long walk back with an occasional jog when the mood struck, which wasn't often. Picked up 8, 9 & 10 on the way since I was going by them.

11 - overshot a bit, realized it pretty quickly, but just didn't bother to go back for it. Headed for finish.

12 - by now a herd path to this through the poison ivy, but flag was not hung in the center of the circle. Fed up with the day and hoping the kids had better experiences than I did.

After finishing I found out that someone had inadvertantly removed controls #6 & #7 from the woods after Saturday's courses - which explains the absence of flags, vetting streamers or solid indication I was actually in the correct location. I could see how this might happen in a two-day local meet, but this was a US Championship course, someone should have verified that all controls were indeed in the woods on Sunday AM. Sunday's course was voided so the weekends results hinged on Saturday's results, and I didn't have a stellar day there either. Would have been extremely pissed if I had come out just for the weekend, but was here for the full festival, so set my sights on Monday rather than dwell on this one...

Saturday Jul 30, 2011 #

11 AM

Orienteering race (US Champs Red 1) 1:53:24 [4] *** 8.7 km (13:02 / km) +130m 12:08 / km
spiked:5/10c shoes: 340 ORoc 2010

Running trails has made me soft. The soft and often wet ground underfoot was really tough to run for me. Also I haven't run on a 1:15,000 scale map in a long while and my old eyes have a real tough time reading the fine detail. Generally had to come to a complete stop numerous times during a leg to remove glasses and consult map.

Never found trail headed towards #2 but got there without too much time lost. Was a bit low on #3, but hit trail and bounced back pretty quickly. Got off to the R on #4 and wandered down the spur to the N before figuring out that it went on too long- still struggling with scale issues. #6 was pretty straightforward but a slow jog up the hill. Missed #7 a tad low and wound up searching a reentrant a bit further W. #8 was a long, slow leg, couldn't match up stone walls at all (same area Anna failed to find orange #4) and was uncertain of my position once out on dirt road. Even at a complete stop studying the map I wasn't 100% confident. Struck off into the woods at a cautious pace and eventually hit the control without searching, but was a very hesitant, uncertain approach. Straightline but slow to #9, then bailed to road to go around to the last control. No major booms, but terrain speed and ability to read a 15k map contributed to a very slow overall pace and finished well down the list.

Friday Jul 29, 2011 #

6 AM

rhr:43 slept:8.0 weight:169.4lbs (rest day)

Thursday Jul 28, 2011 #

6 AM

rhr:45 slept:8.0 weight:168.4lbs

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