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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Aug 8, 2011:

activity # timemileskm+mload
  Orienteering10 4:57:31 18.9(15:44) 30.42(9:47) 50583 /109c76%177.5
  Total10 4:57:31 18.9(15:44) 30.42(9:47) 50583 /109c76%177.5
averages - sleep:6 rhr:47 weight:168lbs

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Monday Aug 8, 2011 #

5 AM

Note
rhr:47 slept:6.0 weight:168lbs (rest day)

tired....

Sunday Aug 7, 2011 #

9 AM

Orienteering race (BFLO Long) 1:41:08 [4] *** 9.5 km (10:39 / km) +280m 9:17 / km
spiked:15/20c shoes: 340 ORoc 2010

Opted for contacts over glasses. Good race, took the first couple of controls tentatively to get into the map, but found I could run in terrain and read the map relatively well with the magnifier on my compass. Started to pick up the pace a bit after #3 and the only big error I had was on #6 where I drifted slightly L and crossed a different reentrant than I was expecting. Moving faster on level ground I would up taking a wide L route, correcting as I went rather than retracing to my original route. And to compound the issue I made a parallel error looking for the control in a similar reentrant system further up the field. Figure I probably lost 8-9 minutes total.

Rest of the race went well, able to run the full distance, found the terrain quite runnable and stayed in contact all around with only minor deviations and quick corrections. Finished up about 10 minutes behind the leaders in my age group but combined with my win in the sprint on Saturday, I somehow managed to grab third place for the S/M/L combo for the weekend.

Nice to end the week on a high note....

Saturday Aug 6, 2011 #

9 AM

Orienteering race (BFLO Middle) 1:24:31 intensity: (1:09:31 @2) + (15:00 @4) *** 4.9 km (17:15 / km) +110m 15:30 / km
14c shoes: old 285 Roclite A

Sucked... Very humid & light rain. Glasses quickly became worse than useless. Floundered for 12-14 minutes EACH on #2, #4 & #5, unable to match the map to terrain. After #5 I slowed to a power walk taking everything pretty much on a straight bearing. Almost 90 minutes for what should have been a 45 minute race. Demoralizing...
3 PM

Orienteering race (BFLO Sprint) 14:32 [5] *** 2.8 km (5:11 / km) +15m 5:03 / km
spiked:17/17c shoes: old 285 Roclite A

Redemption. 2nd start. Wyatt starting a minute behind. Hit everything cleanly and chose good routes for the most part. Only bobbles were one knoll where the exit path was white woods, but when I got there it was waist high vegetation that didn't look pleasant (no herd path being an early starter). Hestitated briefly before backing out to trail and continuing - 5-8s lost. Also on depression control I swung a bit too far L rather than the straight line, not sure why but probably cost 5s here too. Wyatt passed me out in the field, but I couldn't muster the speed to stay with him. I guess that's why he's US Team material.... Still, an age group win beats this mornings result.....

Thursday Aug 4, 2011 #

1 PM

Orienteering (Webster Sprint A) 26:13 intensity: (16:26 @2) + (9:47 @5) 2.44 km (10:45 / km)
spiked:10/12c shoes: old 285 Roclite A

Oooff... Out of the start had a tough time - color seemed to be off and I couldn't see the open pavilions on map at all - supposed to be gray, but appeared more like a faint green blob to me at speed. Nonetheless was moving pretty well along the course until #9, where I looked at the circle and made a mental note to cross a brook, then immediately climb up small trail on spur to my R. Which I did, but did not notice I had to cross two brooks and the first brook also had a trail up a spur to the R, also with a reentrant at the top with a flag in it. Checked my code, yup, its mine (but it was my #10, not my #9). Then proceeded to scream out of the control on the bearing from 9-10 (not 10-11). Problem was the terrain kind of matched leaving too - down an embankment, across a watercourse in a reentrant and away. Unfortunately, I had run right off the map at high speed. Came across a building, not on my map (not paying attention to compass here) but it looked new, so I assumed it was a new addition and kept running. Eventually wound up in a residential area and resigned myself to a slow road run back to the park, where I resumed the course at a pedestrian pace, saving my energy for a grudge run on the short course instead.

Yup, another DNF....
2 PM

Orienteering (Webster Sprint B) 7:24 [5] ** 1.42 km (5:13 / km)
spiked:7/8c shoes: old 285 Roclite A

Took my aggression from my DNF on B out on this one. Ran it hard with the only error being on #7 I climbed the L trail up the hill, which put me above the control and having to back track slightly. 2nd to Ethan Childs.

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)

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