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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ccfredrikson

In the 7 days ending Sep 18, 2016:

activity # timemileskm+m
  Orienteering4 3:30:54 9.48(22:14) 15.26(13:49) 120
  Will's Workouts1 1:00:00
  Run1 36:24 5.22(6:58) 8.4(4:20)
  Cool Down1 35:00
  Total6 5:42:18 14.7 23.66 120
averages - sleep:5.2

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Sunday Sep 18, 2016 #

9 AM

Orienteering race (WardPound:Rerun the Ridge) 46:25 [3] 3.9 km (11:54 / km)
slept:7.5

#1: Slow getting here. Ran past and hit point I saw about 40m up hill. Had to go back to see point. Speed up moving to point; slow down once in vicinity.

#4: Ran east from #3 to trail, took trail north. Cut off at intersection. For speed, should run heart out on trail, then slow down for the last bit after cutting off the trail. I used terrain association rather than compass to get to the point after the intersection; it slowed me down a bit, since I looked about 40m south of where I should have been. Pay attention to draws.

#5: Biggest goof. Had a long movement; aimed off and hit to the left of large and small trail intersections. Ran right for about 20-30 seconds, couldn't find intersection, and darted off into the woods to find my point. It probably would have taken me about 2 minutes to verify my position and then 90 seconds to find the point after that. However, because I chose haste rather than reason, my split was 18:43. VERIFY POSITION WHEN CLOSE TO POINT AND UNSURE.

#Everything else went smoothly. If I had a 7 minute split for #5 (what seems likely) my overall time would have been 34:42. A stitch in time saves nine.

Saturday Sep 17, 2016 #

Orienteering race (Ward Pound Ridge) 44:29 [3] 3.8 km (11:42 / km) +120m 10:07 / km
slept:3.0

#1: Split was 3:06. Could have been about 1:30. Next time, take azimuth, hit wall, then run down until it bends.

#2: Split was 5:44. Next time, follow azimuth (easy terrain) and slow down after crossing two paths and intersecting a trail. Look for wall and find point.

#3: Slow, but no huge improves.

#4: Ran south along stream, but had no concept of distance, so I wasn't sure how far to go. Redo running pace count. Also, realize that point was at intersection f second rock wall and stream. Split: 6:01. Possible: 4:00, easy.

#5: Easy to find. Just move faster.
#6: Did not follow azimuth as closely as I should have. Split: 5:54. Should have been much faster.
#7: Just pay attention to walls, once again. No serious issues with point.
#8: Easy to find in the crosshairs of two walls. Hill slowed me.
#9-Finish: Smooth sailing.

I noticed that I was taking a lot of time at each point to reorient myself. In my AAR, Jess suggested figuring out which direction the next point is in and immediately beginning to walk in that direction. Her tip definitely helped on Sunday. I also need to work on thumbing.

Thursday Sep 15, 2016 #

4 PM

Will's Workouts 1:00:00 [3]
slept:4.0

Will Whitaker's 21st Birthday Workout

Jacob's Ladder; Inclined pushups; Team pushups, pullups, air squats; Bear crawl, lobster crawl, lunges, crab walk; Team planks and relay to Battle Monument.

Wednesday Sep 14, 2016 #

4 PM

Orienteering 1:00:00 [3] 2.5 mi (24:00 / mi)

Compass work Course Harriman State Park

Had trouble finding #1. Follow azimuth closely and get pace count (that threw me).

Took nice tumble on rocks going down "cliff" from 5.

Tuesday Sep 13, 2016 #

4 PM

Orienteering 1:00:00 [3] 2.2 mi (27:16 / mi)

Harriman State Park

Got lost trying to find point 6. Follow Sam's advice: Go at your own pace. I started going too fast and it cost me. Also, be willing to reshoot azimuth from known point.

Monday Sep 12, 2016 #

Run 36:24 [4] 5.22 mi (6:58 / mi)
slept:6.3 shoes: Topo Fli-Lyte (3mm drop)

Release run up Stony Lonesome, down Mountain Ave, onto West Point Highway and Thayer Road. Stop at Grant Hall. Work on mental toughness on last leg in from Highland Falls.

Cool Down 35:00 [2]

Stretches
175 Pushups
6 sets of 30 rep ab exercises

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