Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Oct 31, 2008:

activity	#	time	miles		km		+m
Orienteering	6	11:17:29	35.85	(18:54)	57.7	(11:44)	780	100 /	114c	87%
Misc Outdoor activities ( sailing , etc)	3	4:40:00	1.0		1.61		20
Road Biking	3	4:20:00	59.04	(4:24)	95.01	(2:44)	180
Trail running	4	3:42:00	12.43	(17:52)	20.0	(11:06)	150
Hiking	1	2:00:00	8.0	(15:00)	12.88	(9:19)	30
Kayaking	1	1:00:00	2.5	(24:00)	4.02	(14:55)
Total	13	26:59:29	118.82		191.22		1160	100 /	114c	87%

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Sunday Oct 26, 2008 #

Orienteering race 2:18:43 [3] *** 9.3 km (14:55 / km) +120m 14:01 / km
spiked:15/19c shoes: Salomon Wings

Rough day .... buckthorn pulling and yard work left me rather sore/beat up from day before. Cold windy wet weather didn't help.

Readability of map with glasses and very thin brown lines w/ green undergrowth lines on top conspired to prevent me really getting into the map . ( 2007 printing of map was far more legible , had wider contours..comparing side by side was v interesting). There seem to be more clearings / grassy areas than before . Older clearings marked on the map as rough open are still there , but starting to be overgrown with softer edges ... they looked very similar to the unmapped new rough open areas. (so on 2 occasions was unable to use distinct open area as an attackpoint ). Not sure what the solution is for such an actively managed forest area. Remap every 3-4 years ?

Course was 50% longer than advertised due to scale issue which was unfortunate but OK . Controls were all on smaller features and very technically placed .

So with all of those factors (weather, map readability, soreness etc) I went into "run conservatively mode" = slow down , stay warm and dry ... plus bail out / reattack at first sign of trouble .

The conservative mode worked reasonably well. Control #5 (pit) was about an ~8 min error w/bailout , #15 was a ~7 min error with bailout. Had some fast running at the end #16 - 19 when trying to make sure I beat control retrievers to the controls. Stopped several times to make sure that folks out there were OK in view of the cold wet weather / difficulty/ late hour (~ 2 - 3 mins ) . Luckily we had no SAR or hypothermia issues to deal with..... and poison ivy rashes don't appear until folks get home ! (did the Technu body and clothes wash at home ... no issues for me)

Some areas were very nice to run in and I got a good flow going. Some areas have the nasty prickly ash which really slow one down. You never quite know what you will have on any leg . All areas have very technical orienteering. So in summary it's great to go to Sand Dunes for an annual fix of very technical O.

Orienteering 40:00 [3] *** 3.5 km (11:26 / km) +40m 10:49 / km
spiked:2/2c shoes: Salomon Wings

Control retrieval far east part of Sand Dunes... tired !

Blue - Splits

Saturday Oct 25, 2008 #

Road Biking 1:05:00 [2] 21.0 km (3:06 / km) +30m 3:04 / km

Bike around the lake w/L

Misc Outdoor activities ( sailing , etc) (pulling buckthorn) 2:30:00 [1]

at wirth pulling buckthorn and clearing trail with City of lakes Loppet and REI and MNOC folks

Tuesday Oct 21, 2008 #

Orienteering 20:00 [2] *** 1.5 km (13:20 / km) +20m 12:30 / km
spiked:2/2c shoes: Salomon Wings

Putting out tape for DIY night O with Mike B.

Orienteering 48:00 [3] *** 4.1 km (11:42 / km) +30m 11:18 / km
spiked:16/17c

DIY night O with tapes at Wirth with OTNT gang. Ran with Mike B . Lots of clearing done at Wirth

Orienteering warm up/down 10:00 [2] *** 1.0 km (10:00 / km)
spiked:2/2c shoes: Salomon Wings

control retrieval

Sunday Oct 19, 2008 #

Kayaking 1:00:00 [2] 2.5 mi (24:00 / mi)

Jensen Lake - Schultz Lake Leb Hills Canoe Kayak route w/ portages (several!). Nice fall colors, water a little low . Some water lilies slowing progress but only had to push right at the portages .

Misc Outdoor activities ( sailing , etc) (portaging) 40:00 [2] 1.0 mi (40:01 / mi) +20m 37:40 / mi
shoes: Salomon Wings

hefting the kayak over all the portages to/from and on the canoe trail. Kinda felt goofy going along the trail out of sight of water through the woods. Checked out some more trail revisions for the map update

Trail running 35:00 [3] 5.0 km (7:00 / km) +30m 6:48 / km
shoes: Salomon Wings

Kayak shuttle : Trail run from Schultz Lake back to Jensen to pick up car.

Saturday Oct 18, 2008 #

Misc Outdoor activities ( sailing , etc) (yardwork) 1:30:00 [2]

raking leaves , hauling ladder around , cutting grass etc

Trail running 2:20:00 [2] 8.0 km (17:30 / km) +60m 16:52 / km
shoes: Salomon Wings

running trails at Leb Hills to update the map. Lots of changes (closing old trails , opening new ones, some good clearing out of buckthorn etc)

C • Buckthorn clearing 2

Friday Oct 17, 2008 #

Orienteering race (night O) 46:21 [3] *** 5.9 km (7:51 / km) +40m 7:36 / km
spiked:9/11c

MNOC adv run #2 - Reynolds park run to Tierney's woods 11 controls and then back. A great evening for being out . Fast mass start ... fast and cleanly to 1,2,3 ,4 ... just behind the leaders- found nice trail leading to 5 (overtaking all the others hacking thru the light green. Got to a marsh for #5 didn't see control so checked out 2 other marshes before found the control (not quite sure what happened - 4 min mistake). Flew to 6 , 7 , 8, 9 (caught up with Pete who had a lot of problems with #9) (saw Justin and Molly) in very quick order, then 10 with Pete and Tom , 11 with Pete, out of the woods w/ Pete chasing me down the road. Tom took the short (but thick way ) and was about 4 mins behind at the finish. Pete beat me by about 30 sec by the end.

Long course- NightO - Splits

Sunday Oct 12, 2008 #

Orienteering race 37:27 [3] *** 3.5 km (10:42 / km) +30m 10:16 / km
spiked:11/12c shoes: Salomon Wings

Score O - W Mass rules - at Pillsbury (Dead Horse Lake) - nice area

Went for 12 out 14 option: immediately saw that basically there were 4 groups of 3 controls close to the E- W road and then 2 widely spaced outliers far to the S . So went for the 4 groups of 3 .

#7 ,11, 8 then 1 , 14 (a little wide - about 1 min error - was # 17 on day before but didn't realize until after and we approached from opposite direction) , 2, then 3, 5,4 then 10, 9, 6 and back .

Nice format for after long day on day before (Minnegoat and night O) .. a little slower because of day befores exertions.

Orienteering (control retrieval) 25:00 [3] *** 2.4 km (10:25 / km) +25m 9:54 / km
spiked:6/6c shoes: Salomon Wings

control retrieval

Saturday Oct 11, 2008 #

Orienteering race 2:49:09 ** 14.6 km (11:35 / km) +350m 10:21 / km
spiked:20/22c shoes: Salomon Wings

Minnegoat at Pillsbury SF- fun race -mass start at Shafer Lake Day Use area (NE part of state Forest)

with the front pack 1 to 2 then about 30 seconds behind by 3 ; Pete and Justin and others took off through the thick green towards #4 , I gained up the lost ground by running the trail round to the W . We were all a bit wide at 5 : I did 6 and 7 very cleanly and got out in front of Pete and Justin , Tom , JJ etc. 8 to 9 I got caught up in some green . saw Justin swim leaving 9 . Jerritt caught up to me right at 9 . Ran neck and neck with Jerritt 10, 11, 12, 13,14, 15 (both messed up with 5 min mistake) , 16 (30 sec error wrong way on trail). Approaching 17 skullduggerry started .... J pretended to need to tie shoe (very lame), I stopped for a pee so forcing him to punch first. He left control going to W so he was obviously skipping 18 ( - my plan ) ... so we ran together 19 - 20- 21 -22 - 23 .. J started to force pace on the 1.5 k run in...kept up for a while ...cramping .... he finished 11 seconds ahead. (and 17 years younger....) .

Good terrain ... nicely enhanced USGS map with running good (a fair amount of downed branches etc though ) . Distance 14.47 km - 500m for skip + 600 for round shafer lake = 14.6km

C • Nice run... 2

Orienteering race (night O) 49:49 [4] *** 4.7 km (10:36 / km) +75m 9:49 / km
spiked:10/11c shoes: Salomon Wings

Night Score O at Pillsbury - start 0.3 mi east of 77 on Pillsbury Forest rd

Score O - mass start:

Just about everyone ran along trail to #2 : with Todd and JJ following Pete and Justin to #1 , then #3 . JJ-Todd and I along trail and approaching 10 from N . Nailed 10 (Todd way off to E, Pete and JJ just behind me) . Fast to 15, 3, 4, 9 with JJ / Pete right there on my tail . They beat me to 14 but where slow leaving . Attack 8 from the S but we were all about 50 m off; time was short so I bailed and ran to 6 , then 5 and in with 10 mins to go (so a strategically conservative 11 points ). Pete and JJ went for more points and possibility of being late ! . Maybe I should have stopped in a #7 on way back . So JJ beat me by 1 point in 54:27 ... it could have been very close ; Pete got 11 but in 58:07 .

new headlamp recommended by Todd was great ! Had to tilt it down at times so as not to "shine" reflectors and show others the flags !

Orienteering (control retrieval) 20:00 [3] *** 1.4 km (14:17 / km) +30m 12:54 / km
spiked:1/2c

Control retrieval night O in rain- missed overgrown trail and had to double back

Tuesday Oct 7, 2008 #

Trail running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Salomon Wings

warm up cool down for OTNT

C • Goat Plans 5

Orienteering (night) 1:13:00 [3] *** 5.8 km (12:35 / km) +20m 12:22 / km
spiked:6/8c shoes: Salomon Wings

Team score O Night memory O at Battle Creek .

Tried for 5 points all by memory on first loop :Got 4 with ease but unable to remember which single tree for #5,; had to go back to start-map and go out again so 2 points on second loop .

3rd loop got 1 out of 2 : very close but obviously on wrong hilltop so had to go back to map for 4th loop to get a good bearing for through the buckthorn to the right location . 5th loop Darryn and I went together and got the final point. Great exercise ... thanks Pete

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