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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mr Wonderful

In the 7 days ending Jan 18, 2016:

activity # timemileskm+mload
  Orienteering5 5:50:45 19.4(18:05) 31.23(11:14) 102921 /71c29%985.5
  Walking6 1:43:56 5.78(18:00) 9.3(11:11) 11797.9
  Total8 7:34:41 25.18(18:03) 40.52(11:13) 114621 /71c29%1083.4
  [1-5]8 7:20:32
averages - sleep:5 weight:215lbs

» now

Monday Jan 18, 2016 #


Opted for Extreme O short. Long was 10km + challenges, start times yet TBD, so the 6 km version may work better for traveling back stress free (shower, return car, etc.).
8 AM

Walking 11:56 intensity: (2:52 @0) + (9:03 @1) + (1 @3) 0.58 mi (20:44 / mi) +16m 19:05 / mi
ahr:98 max:125

Orienteering 1:36:07 intensity: (2:08 @0) + (23:45 @1) + (18:53 @2) + (26:37 @3) + (23:51 @4) + (53 @5) 5.4 mi (17:48 / mi) +311m 15:06 / mi
ahr:149 max:183 16c

Super fun extreme o short B. I definitely got what I wanted without having to do the long. Was running strong though the canoe, not sure if water slosh penalty will ruin me or not.

So many different Nav types. Normal o at large scale, by ground level photos, corridor map (oops on me wrong reentrant), missing terrain on beeline o, water carting for time and maximum quantity , aerial. Culvert crawl, park map (panel running with Mintos we all didn't see it 10 degrees off our shut line!! So sad!), aerial, plotted usgs, no trail no roads regular o, memory o, canoe o, rope crossing, maze o, spell an o word with tiles (apparently after 90 minutes reentrant makes sense as reenttant to me, incorrectly ).

Drank some chocolate milk I carried in a pocket. Took off hat and gloves by first third.

Sunday Jan 17, 2016 #

9 AM

Walking 7:56 [1] 0.53 mi (14:58 / mi) +32m 12:37 / mi
ahr:119 max:134 shoes: OROC

Orienteering 1:35:43 intensity: (8 @0) + (3:58 @1) + (18:44 @2) + (47:55 @3) + (24:15 @4) + (43 @5) 6.34 mi (15:06 / mi) +394m 12:39 / mi
ahr:157 max:181 20c shoes: OROC

Not sure you could safely call what I did from 1-6 orienteering, but I rallied back and think the latter 2/3rds was alright. Still a lot of work to get to 60 pt runs like my benchmark.

Lots of route choice today; coupled with open woods I enjoyed myself.

10:40/km or so.

Walking 5:37 intensity: (4:02 @0) + (1:35 @1) 0.26 mi (21:37 / mi)
ahr:63 max:103 shoes: OROC

Saturday Jan 16, 2016 #

11 AM

Walking 15:38 intensity: (2 @0) + (14:32 @1) + (1:04 @2) 0.91 mi (17:10 / mi) +45m 14:53 / mi
ahr:119 max:147 shoes: OROC

The walk to the start was sufficiently uphill to count.

I made one tactical error on this walk. We'll get to that in a minute.

Orienteering 1:29:55 intensity: (4:55 @2) + (23:35 @3) + (48:58 @4) + (12:27 @5) *** 6.05 mi (14:52 / mi) +281m 12:59 / mi
ahr:167 max:189 spiked:21/25c shoes: OROC

GNC 2016 Red, 8.5 km 25c.

Right out of the gate, #1 was harder than it looked. It was easy to overshoot in eagerness, so I turned back and made sure to follow the creek.

Then things went smoothly, other than a general lack of oomph.

I was surprised to see Waller @ 4 - I wondered if I had skipped a control. He started ~six minutes earlier, so if I were to catch him, I was guessing more like #20 than en route to #5.

Everything went more or less well until #14. Sure, some hesitations to check up on things - some of the spur/gully combos look similar.

But #14, I made several blunders. I was tired from the climb to #12, then did not exit #13 strongly. I didn't have a great route plan, and then I didn't even tick that off. So I ended up on the hill NE of it. Cursing ensued, but I tried to blow it off and just get back on track. ~six minutes?? Ouch.

Then I think I missed the best route to #16 - I went more or less straight and had an okay split among the post race discussion, but I think an immediate reversal to the road (the tricky "head back the way you came in the wrong direction" route choice!), then up to some trails along the bigger creek would have been easier and faster with less thinking.

To #18 I made a mistake I don't usually do - I set my compass to go from nearby #1 to #18 instead of #17 to #18. I was confused when I hit the road. Then there was a better way from that, but I went back to my original plan and executed sluggishly.

I wonder if the flatter way to #19 was faster, either through the light green or down and around than my up and over.

A kid tried to get me to confirm his black circle near #20 but ignored him for his edification.

Then my goofiest blunder of the day? I lost 28 the finish chute! Map says, 60 m flagged. So I hit the go and ran to the scoring table. No finish punches. "WHERE ARE THEY?" "Back up there." But back up there is go. Is the finish numbered? No, there was a second set of flags very near the go. 31 seconds to go about 6 m. I have to work on my tunnel vision in the chute. I really wanted to crush it. It's not likely to affect M35 placing, since the QOC guy is like 15 minutes ahead.

Note to self: scout the finish if you can!!

Very fun running - woods were open, weather was great. I really enjoyed it. And driving the Mustang back was icing.

10:35/km is about the fastest I've ever gone. Imagine if I were slim and in shape!

1 PM

Walking warm up/down 13:16 intensity: (10 @0) + (13:06 @1) 0.52 mi (25:31 / mi) +9m 24:12 / mi
ahr:112 max:123 shoes: OROC

Friday Jan 15, 2016 #

4 PM

Orienteering 41:34 intensity: (4:45 @0) + (36:07 @1) + (42 @2) *** 1.61 mi (25:49 / mi) +44m 23:48 / mi
ahr:107 max:142 10c shoes: OROC

I flew to Atlanta for the Navigator Cup. My greatest challenge was pairing my load down into one Spirit size "personal item". There was a lot of triage late last night! And souvenir shopping is very difficult.

I splurged to get a Mustang. I expected a V6 auto, but got a much cooler V8 manual! I was elated.

Then, since it was practically on the way, I stopped at the Aquarium. My favorite was either the otter that was hoarding shells or the whale shark that passed overhead while I was in the underwater tunnel.

Then away from Atlanta and up to the start to sample the model in Gainsville, GA.

Coincidental timing! I parked and minutes later Al and Roddy pulled up. They soon headed onto the model.

Then onto the small sample course.

It rained heavily this morning, so I think many fast routes could be wet. The trails were often soggy.

And I think the water level was up a bit. Reentrants and gullies had water a way up in them - expect wet crossings or more detour.

Sample rootstock:

My nemesis on this course will be dot ditches.

SMOC size ones don't quite make the cut, but very slightly bigger does, so counting them off will not be reliable. Perhaps use other keys to get close and then brute force across them a bit. Some of the dots would qualify as erosion gullies on SMOC, so a bit more range than we usually get.

Is this AR country?

This isn't shown immediately on the shoreline, but it's there now!

Everyone runs away too fast for pics. Mike and MJ head out.

I tried a few orienteering moves and I can contain them within my ailments, I think, if I pay enough attention.

And a little downtime before dinner and a movie.

Thursday Jan 14, 2016 #


as long as I don't have to turn right at GNC, everything will be okay.

I have zero idea why right foot shrieks when turning right. I haven't jumped, lifted, kicked, stomped, run on, or done anything to it. It's never complained in this way before.

Sample maneuver to light it up: go up a staircase with right foot on the inside at the landing, make the cut to the next stair set.

Wednesday Jan 13, 2016 #

7 AM

Walking 24:33 intensity: (2 @0) + (24:31 @1) 1.48 mi (16:35 / mi) +15m 16:04 / mi
ahr:109 max:127

Car retrieval. Without the wind in my face, plus a slightly warmer jacket...toasty!

Tuesday Jan 12, 2016 #

7 AM

Walking 25:00 [1] 1.5 mi (16:40 / mi)
slept:5.0 weight:215lbs

A character building (so it counts) walk from the dealership to the house.
9 AM

Orienteering 27:26 [3] 0.0 mi (122:38:17 / mi)
ahr:77 max:85

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