Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Anna

In the 7 days ending Jan 22, 2013:

	activity	#	time	miles		km		+m
	orienteering	5	3:09:56	10.72	(17:43)	17.25	(11:01)	438	80 /	90c	88%
	Orienteering (walking)	2	1:27:41	0.53		0.85			15 /	16c	93%
	Running (mostly trails/soft surfaces)	3	46:43	4.84	(9:39)	7.79	(6:00)
	running drills	4	24:35	0.82	(29:58)	1.32	(18:37)
	core/legs	2	17:00
	Running (mostly hard surfaces)	1	9:51	1.04	(9:28)	1.67	(5:53)
	Total	6	6:15:46	17.94		28.88		438	95 /	106c	89%
	[1-5]	6	4:55:46
averages - sleep:9

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Tuesday Jan 22, 2013 #

Running (mostly trails/soft surfaces) 15:25 [3] 1.6 mi (9:38 / mi)
shoes: O' Shoes

Suuuuuuper tired. My legs and arms felt really heavy!

core/legs 2:56 [1]

warming up before going out into the cold to run!

orienteering 25:09 [2] *** 1.7 km (14:48 / km) +70m 12:16 / km
spiked:23/25c shoes: O' Shoes

This was sooooo slow, and I was sooooo tired! Probably a combination of being super tired from the weekend and having a gazillion layers on because of the cold. I was smart enough to walk most of the way there and back to avoid running extra distance.

The orienteering itself wasn't that bad (probably because it was so slow). It was a control-picking exercise with lots of point-features, and the goal was to estimate the exit direction and distance while visualizing the map. I found this easier than it has been the past 2 weeks.

Map: http://www.flickr.com/photos/34856259@N07/84090113...

Monday Jan 21, 2013 #

Note
slept:9.0 (rest day)

Whew! Much-needed rest day. I flew back last night and arranged to come in late to work this morning. Good thinking on my part. I got an extra hour of sleep that will hopefully help me recover better:)
My lower legs are the only thing that's still sore, which makes sense since I've been avoiding my O' shoes the last few weeks after minor foot problems. Not even a tiny injury this weekend, though! A down week this week, and then I'm ready to start pushing the volume again:)

Sunday Jan 20, 2013 #

running drills warm up/down 8:32 [3] 0.28 mi (29:59 / mi)
shoes: New Mizuno wave riders

Mostly before racing, some after.

Running (mostly trails/soft surfaces) warm up/down 22:18 [3] 2.29 mi (9:45 / mi)
shoes: New Mizuno wave riders

Warmed up with Izzy, doing the map exercise with her yesterday's course backwards. Then jogged a bit to warm up myself. Then cooled down slowwwwwly. No second training for me today!

orienteering race (Georgia day 2) 49:04 [4] *** 4.3 km (11:25 / km) +150m 9:43 / km
spiked:8/9c shoes: O' Shoes

Did well with all 3 of my goals!
Made a mistake on control 2 that I don't think was too bad. I was trying to go around the green and follow the ride into the control. It was indistinct, though, and I saw a ditch that I thought couldve been the ride and followed that instead. I hit the ditch system before mine and probably could've decided more quickly it wasn't mine. Next time I should just go straight.

Then I ran a clean middle of the course and successfully pushed the pace at the end without messing up.

Spike beat me in min/k again, so I've decided I could use some more practice running fast through terrain.

C • Nice progress! 2

Brown-Day2 - Splits

Saturday Jan 19, 2013 #

Event: 2013 Georgia Navigator Cup & Extreme-O

orienteering race (Brown course) 55:19 [4] *** 4.1 km (13:30 / km) +150m 11:24 / km
spiked:9/10c shoes: O' Shoes

Boomed the first control! There was an obvious attack point, but I thought the feature was large enough that I didn't need it. Got the hang of it during the rest of the course.

Goals for tomorrow:
1. Stay in very close contact on the way to the first control
2. Instead of immediately simplifying out the ditch systems, look for distinct features to use like gully junctions.
3. Continue to read ahead on the first part of each control.

Running (mostly trails/soft surfaces) 9:00 [3] 0.95 mi (9:28 / mi)
shoes: O' Shoes

Part of this was with Izzy. We took my map from yesterday and memorized legs and then talked the other person through them without looking.
Also talked about strategy.

orienteering (Confusing-O) 9:17 [4] *** 1.4 km (6:38 / km) +23m 6:08 / km
spiked:9/11c shoes: O' Shoes

Ran this head to head with Izzy. Good practice! It was really really hard to find the next control on the map sometimes. We both stopped too soon at 8 when it was on a farther building, and then I got stuck in some green on my way to 11 and ended up too low. But overall, I did a good job reading ahead and staying in contact under pressure.

orienteering (Spri t) 22:44 [3] *** 2.5 km (9:06 / km) +45m 8:21 / km
spiked:17/18c shoes: O' Shoes

Jogged the sprint. Izzy caught me on the second control bc I hesitated, but I dropped her again at the end by focusing on clean exits. I also hesitated a few seconds on 7.

running drills 4:28 [3] 0.15 mi (29:57 / mi)
shoes: New Mizuno wave riders

Abbreviated drills with Izzy. We skipped lunges and the other hard stuff:)

Brown-Day1 - Splits

Friday Jan 18, 2013 #

running drills 7:00 [3] 0.23 mi (29:58 / mi)
shoes: New Mizuno wave riders

Drills after I got done with the model.

Orienteering (walking) 7:41 [3] *** 0.85 km (9:02 / km)
spiked:6/6c shoes: New Mizuno wave riders

Model event. What I noticed about the map:
1. It was easy for me to read the steep-sided gullies as index contours and be very confused. On control 5, I didn't realize I had such a great catching feature!
2. There's some flat, featureless terrain with point features in it. A good opportunity for some tricky controls tomorrow!
3. Rootstocks: very visible from far away. They can be tall and filled with bright orange soil.
4. A green O is a deciduous tree, and a green X is a pine tree. Good to know for those featureless flat areas and hillsides.
5. Downed treetops are really distinct and good to avoid. The oblong shape goes roughly in the same direction as the tree trunk.

orienteering 7:30 [3] *** 0.85 km (8:49 / km)
spiked:4/5c shoes: New Mizuno wave riders

Ran the last 5 controls of the model event. Focused on reading the clues and tried to visualize myself as a moving point on the map. The first was easier than the second. My one mistake was on 7, where I aimed left and hit it dead on. I hesitated maybe 5 seconds. I did do a good job with exit direction and reading ahead. Can't wait for tomorrow!

Map: http://m.flickr.com/#/photos/34856259@N07/83937345...

Thursday Jan 17, 2013 #

Running (mostly hard surfaces) warm up/down 9:51 [3] 1.04 mi (9:28 / mi)
shoes: New Mizuno wave riders

orienteering 20:53 [3] *** 1.49 mi (14:01 / mi)
spiked:10/12c shoes: O' Shoes

More visualizing the map. Getting better!

running drills 4:35 [3] 0.15 mi (29:59 / mi)
shoes: O' Shoes

Wednesday Jan 16, 2013 #

core/legs 14:04 [2]
shoes: barefoot

Should've done armchair between exercises, but I was really really cold. Underdressed when I went out to set controls.

Orienteering (walking) 1:20:00 [0] ***
spiked:9/10c shoes: New Mizuno wave riders

Setting training controls

C • thanks! 2

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