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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 7 days ending Aug 26, 2012:

activity # timemileskm+m
  Orienteering5 5:42:24 24.36(14:04) 39.2(8:44) 696
  Running7 2:42:27 16.17(10:03) 26.03(6:14) 141
  Total8 8:24:51 40.53(12:27) 65.22(7:44) 837
  [1-5]8 8:22:42

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MoTuWeThFrSaSu

Sunday Aug 26, 2012 #

10 AM

Running warm up/down 4:33 [1] 0.6 km (7:35 / km) +1m 7:31 / km
ahr:115 max:129 shoes: O-Icebug Sisu 10.5

12 PM

Orienteering race 1:27:08 intensity: (2:00 @1) + (51:17 @2) + (31:45 @3) + (2:06 @4) 9.9 km (8:48 / km) +182m 8:04 / km
ahr:144 max:168 shoes: O-Icebug Sisu 10.5

OMG. Trounced again.

As a spectator, I was allowed to run the Sat. Qualifier courses on Sunday. I selected M21 4th heat, and simple 8km course. And then I noticed the women were running 9.8km for their final. Recalling I was about 25% slower than Minna Kauppi on the roads, last weekend, and here start time in the F21 final of 12:07 - I thought 'hey, I'll just start the same time as her, and, with the significantly shorter course, I wonder who will finish first?"

I finished 16 minutes after Minna. With no really major errors! Worst was about 2.5 minutes on a (for me) bingo control on a bigger rock, among many smaller moss covered rocks on a steep side-hill with bad pine visibility - and a few other where I got in the circle, and had to scramble around mossy green a bit... But even aggressively counting, I lost perhaps 10 minutes (on my review - pre-splits comparison.) Removing that would put me at 77 minutes - still right near the bottom of the results. Winner was an amazing 50 minutes. No idea how they run through that really rugged forest, so fast... Lots of practice needed, in that type of footing, likely would help - and maybe some kind of further special ankle training as that seems the most challenging, physically - with all the stuff on the ground - 4-6-inch-deep moss-covered rocks (like the smaller boulder fields at French Creek), plus a moderate amount of slash mixed in here and there, along with the remaining 3-8 inch high 1-inch diameter baby tree stumps... - How to land on things imperfectly in this area, and somehow bounce off and keep going w/o serious foot or leg damage takes a lot more skill than I have in this stuff.

Looking forward to the relatively clean terrain at home - and by relatively clean, and I mean places like West Point, French Creek, etc... as well as the even easier stuff.

As rugged as much of this terrain was, though, I'd definitely come back - the challenge - physically, and navigationally, is worth fighting through.

Running warm up/down 7:17 [1] 0.94 km (7:45 / km)
ahr:112 max:121 shoes: O-Icebug Sisu 10.5

Saturday Aug 25, 2012 #

Note

Region 1 Long Distance Champs in Finland - Just S of HameenLinna, Finland (2-days) - Spectating apparently, w/a rec. entry on Sunday only, as my formal entry was rejected for lack of proper Finnish credentials...
2 PM

Running long 1:42:30 intensity: (14:30 @1) + (1:28:00 @2) 17.43 km (5:53 / km) +120m 5:41 / km
ahr:130 max:144 shoes: R-NB 461 Black # 2

Not allowed to run in the Finnish Long Champs - as I don't have a Finnish OF license(membership) or Finnish Club membership - I found I couldn't even buy a map after the event (though they had the qualifier maps handed out, and posted...) So I copied down the major roads and trails in and around the map, and did a long trail run. A little risk of becoming a really long run, as the 11-15km part were off the side of the map, and I had one long dead end in trying to find the mapped dirt road that came in from the NW corner.

Friday Aug 24, 2012 #

11 PM

Running 23:09 intensity: (8:15 @1) + (14:54 @2) 3.96 km (5:51 / km)
ahr:128 max:141 shoes: R-NB 461 Black # 2

Late in the evening, around Tampere - working until late is easy, given California (where most of the people are work with are located) begins walking up just after the end of wrapping up the day in Tampere.

Thursday Aug 23, 2012 #

6 PM

Running warm up/down 2:25 intensity: (5 @0) + (2:20 @1) 0.31 km (7:49 / km) +11m 6:38 / km
ahr:117 max:125 shoes: O-Icebug Sisu 10.5

Orienteering race 56:30 intensity: (10 @0) + (1:15 @1) + (26:07 @2) + (25:27 @3) + (3:31 @4) 7.71 km (7:20 / km) +102m 6:52 / km
ahr:148 max:167 shoes: O-Icebug Sisu 10.5

While I suspect the upcoming weekend's Long Distance champs kept some speedsters away, and/or taking it easy, I'm still happy with my best Finnish orienteering result - http://tarpsu.sporttisaitti.com/t-rastit-kiintoras...

2nd of 46, on the hardest course - and finally beating the guy from my office - and even that was ~3-6 minutes from clean, with several in-circle slows, and some nicer route-choices missed.

Running warm up/down 27 [2] 0.18 km (2:33 / km)
ahr:137 max:138 shoes: O-Icebug Sisu 10.5

Wednesday Aug 22, 2012 #

Orienteering 56:44 [2] 6.0 km (9:27 / km) +130m 8:32 / km
shoes: O-Icebug - Black Spirit II OLX

A clean run, in very rugged terrain (moss-covered roots/rocks/some-holes-btwn-rocks, and some areas of slash and thin tree stumps) - not pushing hard, as I needed a rest day.
https://maps.google.com/maps?q=Tampere,+Finland&hl...

And apparently this was good enough for 3rd of 11 on the A course at this small local event... http://www.palkaneenlukko.net/index.php?PAGE=35&NO...

Tuesday Aug 21, 2012 #

6 PM

Running warm up/down 1:32 intensity: (12 @1) + (1:20 @2) 0.27 km (5:41 / km)
ahr:135 max:139 shoes: O-Icebug - Black Spirit II OLX

Orienteering race 1:04:39 intensity: (24 @0) + (4:40 @1) + (17:11 @2) + (39:15 @3) + (3:09 @4) 7.23 km (8:56 / km) +84m 8:27 / km
ahr:147 max:162 shoes: O-Icebug - Black Spirit II OLX

60:14 for the race, and cooldown.

Raced around a really nice area - reasonable navigation, ex. one bogey (got to 10, thought it was 4, proceeded, then things didn't look right, power line too close... Oh darn, back... track... Some really nice nearly WYCO'ish sections, at least compared to the rest of the rugged stuff I've run in (incl. some parts of this map.)

Found the results: http://www.valkeakoskenhaka.fi/@Bin/280204/Vlk+mes... Age-graded, I ended up 12 of 18. W/o the grading, or w/o the one bad control and with the grading, I'd have been 6th. Though the 61 and 69 year old, who complete the course in 63 and 66 minutes respectively, had great races - wow!

Running warm up/down 8:36 intensity: (14 @0) + (6:09 @1) + (2:13 @2) 0.57 km (14:57 / km) +1m 14:50 / km
ahr:110 max:136

Monday Aug 20, 2012 #

Event: Yökuppi 5
 
5 PM

Running warm up/down 4:10 intensity: (26 @0) + (3:44 @1) 0.59 km (7:07 / km) +4m 6:53 / km
ahr:106 max:117 shoes: O-Icebug Sisu 10.5

Running warm up/down 4:10 intensity: (29 @0) + (3:16 @1) + (25 @2) 0.6 km (6:55 / km) +3m 6:45 / km
ahr:112 max:129 shoes: O-Icebug Sisu 10.5

Orienteering 1:17:23 intensity: (10 @0) + (25:32 @1) + (49:46 @2) + (1:55 @3) 8.35 km (9:16 / km) +198m 8:17 / km
ahr:132 max:156 shoes: O-Icebug Sisu 10.5

Didn't have my insoles, so pulled them out of my nice work shoes, and jogged this gently...
Dug around a lot, and found these results http://www.iltarastit.com/tulokset/data/tul28.htm - with good shoes, pushing hard, and a clean run, low 60's may have been possible, but the 45 min. winning time seems quite out of reach. Still looking for other results this week.

Running warm up/down 3:38 intensity: (11 @0) + (3:27 @1) 0.57 km (6:19 / km) +1m 6:16 / km
ahr:117 max:125 shoes: O-Icebug Sisu 10.5

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