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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AndrewM

In the 7 days ending Jun 8:

activity # timemileskm+mload
  Orienteering6 3:22:14 19.57(10:20) 31.5(6:25) 67422 /31c70%489.5
  Running6 1:26:03 8.83(9:45) 14.21(6:03) 10799.0
  Stretching1 14:00
  Total8 5:02:17 28.4 45.71 78122 /31c70%588.5
  [1-5]8 4:41:35

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Wednesday Jun 8 #

9 AM

Running warm up/down 7:46 intensity: (1:08 @0) + (6:37 @1) + (1 @3) 1.2 km (6:29 / km)
ahr:126 max:143 shoes: Inov-8 Trailroc G 280

The map looked really fun so I decided to do a WU and try to race it

Orienteering 23:03 intensity: (17 @0) + (3:28 @1) + (16:56 @2) + (2:22 @3) *** 3.84 km (6:00 / km) +70m 5:30 / km
ahr:158 max:178 shoes: Inov-8 Trailroc G 280

PNWOF Day 5 pt. 1 - Manito Sprint
Really great course on a really nice park map. Definitely, one of the best park sprints I have done. Kinda like a forest sprint with the number of cliffs and forested areas. Was trying to run hard but hammy started to click so slowed down.
4 PM

Orienteering 21:59 intensity: (24 @0) + (8:15 @1) + (13:20 @2) *** 2.91 km (7:33 / km) +36m 7:06 / km
ahr:149 max:164 shoes: Inov-8 Oroc Ultra 290

PNWOF Day 5 pt. 2 - Bowl and Pitcher Sprint
Taking it easy on my hamstring and it seemed to be fine. Made one really bad mistake and one kinda bad mistake but otherwise it was good. Just kinda tired and the map was wonky

Tuesday Jun 7 #

2 PM

Orienteering 43:43 intensity: (3:15 @0) + (25:44 @1) + (10:28 @2) + (2:45 @3) + (1:31 @4) *** 4.21 km (10:23 / km) +198m 8:24 / km
ahr:142 max:186 shoes: Inov-8 Oroc Ultra 290

PNWOF Day 4 - Saltese Uplands
Should have just taken it as a rest day since the map and terrain were pretty bad. Quit about halfway when I saw the elephant track going as far as I could see to the next control through the thick grass

Monday Jun 6 #

11 AM

Running warm up/down 11:05 intensity: (22 @0) + (10:43 @1) 2.01 km (5:31 / km)
ahr:134 max:145 shoes: Mizuno Waverider 25

Overextended my right leg on a log or something yesterday so feeling kinda stiff but good by the end

Orienteering 20:05 intensity: (25 @0) + (4:46 @1) + (43 @2) + (10:43 @3) + (3:28 @4) 4.66 km (4:19 / km) +15m 4:15 / km
ahr:166 max:186 shoes: Icebug Acceleritas 8

PNWOF Day 3 - U of M sprint.
Stoped raining for the brief period that I ran. Mostly a good race but got stuck in some traps with construction fencing and lost about 90s overall. Pretty happy that I woulda been competitive with Greg and Danny otherwise tho

Running warm up/down 6:02 intensity: (4:18 @1) + (19 @2) + (1:11 @3) + (14 @4) 1.0 km (6:01 / km)
ahr:151 max:188 shoes: Mizuno Waverider 25

Sunday Jun 5 #

10 AM

Running warm up/down 13:29 intensity: (15 @0) + (10:54 @1) + (2:19 @2) + (1 @3) 2.0 km (6:44 / km) +46m 6:03 / km
ahr:139 max:160 shoes: Inov-8 Oroc Ultra 290

Jog to the start

Orienteering 1:01:01 intensity: (7 @0) + (16 @1) + (8:34 @2) + (51:00 @3) + (1:04 @4) *** 10.33 km (5:55 / km) +245m 5:17 / km
ahr:173 max:185 spiked:12/16c shoes: Inov-8 Oroc Ultra 290

PNWOF Day 2 - Lubrecht Classic
Had an amazing race today! Took what I had learned yesterday and had a very fast and clean race. Definitely a major confidence boost for JWOC.

1 - Did a good job reading the subtle contours and taking time to read the map and check my compass while traveling through the deadfall.
2 - Good other than the flag was further to the right of the knoll than I woulda thought.
3 - B-lined it a little too hard to the road but seems like that may have been faster anyways due to the deadfall. Good job looking up when nearing the circle.
4 - Good
5 - Took the trail around so I could look at the long leg to 6. Seems the approach was also much better than going straight as I was only a few seconds behind the fastest split.
6 - Took was I thought was a pretty safe route which ended up being much more aggestisive due to a path being quite hard to find. However still nailed it. I could have also seen that all the reenterants kinda feed into the control and gone on a even more aggressive route but it was kinda hard to see in the slashed green.
7 - Easy short leg
8 - Solid bearing right on the line but got a little confused at the end when I saw a big earth wall on the circle that I hadn't noticed on the map.
9 - Easy short leg trying to read ahead for another long one
10 - Started off a little slow out of the circle as I read the leg but then took off and ran it about as perfectly as I can imagine. My bearings in the first half were pretty dead on and then I did a great job reading the very subtle contours in the last bit. The next fastest was a whole 2:23 (16%) behind me.
11 - Probally the hardest leg of the course and I am very proud that I really slowed down and was careful here as I coulda lost allot of time wandering around. Almost passed it as well but looked over and saw it at the last second
12 - Another leg where I was quite happy with my bearings and reading of the subtle contours
13 - Bit of a maze through the denser area
14 - Came into the field and was a little confused but then reasilsed what I was looking at and carried on
15 - could kinda see this one from 14 so just running at it
16 - Was kinda gased even though it was such a small hill and then took a bit longer than I woulda liked crossing the barbed wire.

Overall: Didn't really make any mistakes and time loss was pretty minimal. was only 45s behind superman. I think the main thing I did well here was learn from the previous course and take that information to heart on the next event.
12 PM

Running 6:29 intensity: (6:03 @1) + (14 @2) + (10 @3) + (2 @4) 1.0 km (6:31 / km) +7m 6:17 / km
ahr:141 max:184 shoes: Inov-8 Oroc Ultra 290

Saturday Jun 4 #

1 PM

Running warm up/down 12:09 intensity: (14 @0) + (5:27 @1) + (6:28 @2) 2.0 km (6:04 / km) +16m 5:50 / km
ahr:148 max:162 shoes: Mizuno Waverider 25

Followed by Drills/Dynamics stretching

Orienteering race 32:23 intensity: (3 @0) + (23 @1) + (40 @2) + (4:58 @3) + (25:57 @4) + (22 @5) *** 5.55 km (5:50 / km) +110m 5:19 / km
ahr:182 max:193 spiked:10/15c shoes: Icebug Spirit 8

PNWOF Day 1 - Lubrecht Middle NRE
Amazing terrain and great courses. Map was mostly lidar-based and could have used some more field checking in some places but was great for the most part.

1 - Started to run off in the wrong direction from the start when I got mixed up will all the paths leading away from the start but corrected quickly and only lost a few seconds to the fastest split.
2 - Long bearing leg started out well then I was just paying to much attention to running fast and not checking my compass enough so ended up running to 3 by accident. Still had the fastest time on this leg by over 20s but I probably lost about 30s.
3 - Easy running back
4 - Much better bearing
5 - Good bearing and reading along
6 - Good bearing but drifted a little due to deadfall
7-8 - Easy short legs, kinda running in a pack with the Tahoma guys
9 - Bad exit and then was distracted by the deadfall and wasn't checking my compass very well so ended up running way off and lost about 2min
10 - Did a good job reading along and keeping my bearing in the denser forest and relocating when I hit the trail
11 - Good
12 - Was to focused on running fast and sacrificed my bearing. Ended up was off and took a little bit to relocate and get back on track. lost about 3min here.
13 - Good bearing on a short leg
14 - Saw Ben Brady when I got to the road so kicked it into high gear. Ben went around the fence and I went straight and gained a good bit on him.
15 - Trying to close the gap with Ben as much as possible but wasn't able to pass him.

Overall: Felt great to rip through the fast, flat woods but I definitely ran to fast for this being my first time on the map. 4 of us M-20s started 1min apart so there was definitely a lot of motivation to run fast and it seems many other also overran their navigation a bit. For tomorrow I will focus on my compass more and slow down in areas where I need to.

Running warm up/down 5:58 intensity: (3:45 @1) + (2:13 @2) 1.0 km (5:57 / km) +7m 5:45 / km
ahr:144 max:155 shoes: Icebug Spirit 8

Shoes have a bigger hole in the side now

Thursday Jun 2 #

5 PM

Running 23:05 intensity: (12 @0) + (22:53 @1) 4.0 km (5:46 / km) +31m 5:33 / km
ahr:135 max:148 shoes: Mizuno Waverider 25

Easy shakeout

Stretching 14:00 [0]
ahr:74 max:89

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