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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 7 days ending Apr 10, 2005:

activity # timemileskm+m
  Running6 4:00:13 22.15(10:51) 35.65(6:44) 235
  Orienteering1 2:06:46 8.08(15:42) 13.0(9:45) 600
  Strength1 5:00
  Total6 6:11:59 30.23 48.65 835

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Sunday Apr 10, 2005 #

Running warm up/down (Road/terrain) 15:00 [3] 1.0 mi (15:00 / mi)
shoes: O' Black/Orange VJ Twisters

Good warmup, short cooldown

Orienteering race (Billygoat!) 2:06:46 [4] *** 13.0 km (9:45 / km) +600m 7:55 / km
shoes: O' Black/Orange VJ Twisters

Good run, chasing well at times, enjoying the pack navigation that the open (visibility) woods often allowed. Leading or co-leading packs for much of the way, sometimes with good orienteers with me that weren't sure where we were... (Not that I was totally sure, but I generally had a plan...)

My best leg:
Out of 6, I was late in the pack, but tried hard to reel them in. I was first tracking Vadim, who got stuck in some vegetation, and then I kept slowly catching up to Kenny (who, leading the pack, had to follow the twists in the trail, while the followers could see where he was and shortcut through the better parts of the forest.) After passing the big lake, I aimed a little right after KW went left. Apparently I dragged the remainder of the pack with me. Lots of up/down (probably more than needed) on rough compass, I kept pushing to try to lose some of the followers. I drifted further right near the end than intended, but then I had a stone wall to guide me to the hill-mass, which gave me a confident attack. I hestitated for only a few seconds on the trail/ridgeline to invert contours back to accurate and dive into the control, and was indeed surprised to see Will there.

I did some armchair contour inversion exercises about a year ago where I intentionally imagined chunks of a map both ways - after a race where I had a contour inversion issue. As a result, I think, correctly re-inverting the contours mentally was much quicker this time than in the past.

Friday Apr 8, 2005 #

Running warm up/down (Rough grass, forest, trai) 58:00 [2] ** 5.0 mi (11:36 / mi)
shoes: O-Mixed purple & black

Running intervals 17:08 [4] 4.15 km (4:08 / km) +35m 3:58 / km
shoes: O-Mixed purple & black

Slightly up and down in fields (a little rough, but mowed to ~3 inches) at VF Mt. Joy.

Thursday Apr 7, 2005 #

Running 31:00 [2] 3.0 mi (10:20 / mi) +100m 9:22 / mi
shoes: O-Black/Green VJ Spikes

Another easy day to rest my stuffy nose. Plan to do intervals tomorrow. Perhaps flattish grass, or compass-in-grass instead of hills, for variety.

Finally finished my analysis of the Pig... Most through I've done in some time. Main lessons:
(1) on 1:5000 maps, the cost of going around a 5m contour is much less even than on a 1:10 map...
(2) I've got to be more precise in my 'rough' compass, esp. when rushing on a Sprint event.

Strength (Foot/Ankle) 5:00 [1]

Ankle just in air, and it's fine later. L-foot actually hurt a bit early in today's run (in rough grass downhill), so I took the shoe off, and put it back on again, and it was mostly better. Odd. Maybe I should retire these shoes for a while...

Wednesday Apr 6, 2005 #

Running 5:00 [2] 0.5 mi (10:00 / mi)
shoes: R-Heavy Winter Running Shoes

Meant to be a 30 minute day, but didn't plan well.

Tuesday Apr 5, 2005 #

Running long (Forest, trails, grass) 1:41:05 [2] 9.0 mi (11:14 / mi) +100m 10:51 / mi
shoes: Old Vj Black & Yellow O-shoes

At Willows in Radnor. Nice run, warm day. Still congested from Trials cold.

Monday Apr 4, 2005 #

Running warm up/down (Grass/Paved) 13:00 [2] * 1.73 km (7:31 / km)
shoes: Old Vj Black & Yellow O-shoes

Same old home map, partial loop. Felt fine before, which is good given the 3 races in a row. R-knee a little sore after.

My L-foot is, thankfully, fine. I think I'll do ~90-120 minutes (still have a minor cold (mild sore throat & stuffy nose) - which I had during the Trials too) easy tomorrow, and save the intervals for Thursday.

Just wrote up all my log entries for this year's Trials. I plan to draw routes, enter splits, and plan things to do better in my next run (the BillyGoat) tomorrow (although I should probably finish my taxes soon too...)

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