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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: TomN

In the 7 days ending Apr 28, 2013:

activity # timemileskm+m
  Field work1 8:00:00
  Orienteering4 2:26:48 7.58(19:22) 12.2(12:02) 51537c
  Core strength2 40:00
  Total7 11:06:48 7.58 12.2 51537c

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Sunday Apr 28, 2013 #

8 AM

Orienteering race 55:39 [5] *** 4.0 km (13:55 / km) +185m 11:18 / km
13c shoes: Icebug olx

West Point Day 2 Middle Green X. Cripes, orienteering sure can be frustrating. After a slow start to #1, I ran a great race, only to blow it in a moment of haste and inattention leaving #10. Focusing closely on the control, I didn't pick up that we were crossing by the start. All I saw was the road, and I was convinced it was downhill, so down I went. The wrong way. Had to relocate, climb back up, get back to the attack point, at least 4 minutes lost. Dropped 2 places in overall standing to 3rd in M60.

I liked this course better than yesterday's, probably because it suits my style better. Longer runs and less trickiness with the control placements. Some good opportunities for careful route choice. Maybe more towards classic than true middle distance.
1 PM

Orienteering race 26:51 [5] *** 2.0 km (13:26 / km) +180m 9:16 / km
shoes: Inov8 X-Talon

West Point Day 2 Sprint Green. I think this time the issue was O-overload. Physically, I felt good, and was able to keep running up the hills and stairs (contrary to prior expectation). But mentally, some cogs were definitely loose. Hared off at the start, and immediately lost contact. Backtracked, found the control, and promptly did the same thing again. Stupidly ran up around the top end of the big cliff and down to the control, then ran up there again 2 controls later. Had trouble seeing the way between the buildings and walls after that and basically went where I saw others going. Not such a bad result after all, but I think I owe it to pure stamina on the uphills. Overall, another 3rd in M60. Glen T. and Ron B. were pretty steady in all 4 races. They did well.

The 2xMiddle, 2xSprint format was good, if somewhat grueling. If I had to change one thing this weekend (other than my terrible mistake on the middle today), I'd get a lot more serious about food. One way or another, it wasn't enough, or it was the wrong time, or it wasn't the right kind. I wouldn't have lasted another day.

Saturday Apr 27, 2013 #

11 AM

Orienteering race 44:30 [5] *** 4.1 km (10:51 / km) +100m 9:40 / km
11c shoes: Inov8 X-Talon

West Point Day 1 Middle Green X. I was one of a half-dozen or so waiting for clue sheets and maps, and started about a half-hour late. No problem with that, other than maybe not as good a warmup as I would have liked. Whether that was the issue or not, I felt pretty sluggish on the long rise up to the first control, but picked up the pace after that. Trouble on #5 at the foot of the cliff. I took what I still think was a good route, following the little trail across the stream to its end, but what I think happened was the "trail" kept going a ways after it stopped on the map. I came down on the wrong spur and lost some time backing up to the right one. Then slow on the next control, good running on a flat area below the hill but I couldn't see it on the map, so constantly looking for confirmation. Overran the control and backed into it again. No problems other than that, and I was a little surprised to find myself first in M60.
2 PM

Orienteering 19:48 [5] *** 2.1 km (9:26 / km) +50m 8:26 / km
13c shoes: Inov8 X-Talon

West Point Day 1 Sprint Green. I'm just not good at this format. Can't read the map fast enough. I'm pretty sure I'm making the same kinds of 20-30 second mistakes in other courses too, but it doesn't matter as much. I hesitated crossing the bridge, because there didn't seem to be any crossable water on the map. Then ran up the wrong set of stairs. Then started down the hill after 10 the wrong way and had to backtrack. Nothing really significant, but it sure matters in a race this short. Second in M60, but way off the winning pace on Green.

Friday Apr 26, 2013 #

8 AM

Core strength 20:00 [1]

Core strength and stretching. This gets easier when you do it regularly. Still, I wouldn't call it enjoyable.

Wednesday Apr 24, 2013 #

Field work 8:00:00 [1]
shoes: Icebug Gryllo

Set out controls for Rockburn Branch-Patapsco, along with 13 gallons of water. The woods are in good condition, lots of variation in the kind of terrain, control placements are all solid and the map is excellent barring a few specific changes to the terrain that aren't mapped. Handed off a dozen or so controls to Jody Landers to put out Sunday morning. I set a few controls that were a little more visible than I'd like, given that they're going to be there for 3 more days, but it would have been pretty unfair to burden someone else with them. Also dropped an e-punch box in the water. Hope they're submersible.

Gluteal strain was acting up for the first few hours, but in the afternoon I hardly noticed it.

Monday Apr 22, 2013 #

8 AM

Core strength 20:00 [1]

The usual core strength workout. Increased side plank leg lifts from 15 to 20. Other systems feeling good too.

The gluteal injury is improving but not healed. I never felt it when it happened (neither the first injury nor the re-injury a week later). In both cases the pain grew over a period of 1-2 days afterwards, then started to diminish. At its worst (after the reinjury) it took effort not to limp when walking. In both cases, the worst gait is gradually uphill. Flat is easier but still painful, downhill no problem, steep uphill no problem. Sitting, standing, etc., no problem. Running hurts. In static exercise, there is full range of motion and no pain.

I don't quite get it, but I'm taking it seriously. Upcoming A-meets at best efforts.

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