Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 7 days ending Oct 17, 2009:

activity # timemileskm+m
  Run5 5:50:36 30.17 48.55
  Map Hike/Run2 4:30:0035 /44c79%
  Orienteering1 3:15:57 16.4(11:57) 26.4(7:25)
  Weight training1 30:00
  Plyometrics1 7:00
  Total7 14:13:33 46.57 74.9535 /44c79%

» now

Saturday Oct 17, 2009 #


Directing WCOC local at Paugussett, Newtown, CT. (Brooksvale probably fell through.)

Ooh--this is sweet terrain!


Today's red course.

Paugussett 10-18-2009 Red

Ross is the Mack Daddy Playa.

Map Hike/Run 1:00:00 intensity: (30:00 @1) + (30:00 @2) ****
shoes: Inov-8 Mudlcaw 330 August 2009

Left the DeWitt's at 7, but a stop to pick up water and snacks meant that I didn't get into the woods until 8AM.

(As an aside, some of the area around Paugussett is remarkably rural/bucolic. There are numerous narrow dirt roads that my GPS thought were good ideas.)

First shlepped the water to 37, and then did 53, 35, 34, 33, and 36. That finished off the south section. I realized, however, that I was out of cross sections for the control stands. I hoped to find Rick's car open and find some there.

Arriving at the northern parking at a little after 9 I discover Rick getting ready to go out. Apparently, a road was closed and he was delayed.

Still, he offered to put out 63, 64, 65, 40, 41, 42, and 43, but that meant I picked up 44, 45, 60, 61, 62, 58, 59, and start and finish. That was a little more than I bargained for, and I was hard pressed to get it done. In fact, I only got back to the parking lot, extracted the maps, and was ready to go at 10:03. And, at that point, I hadn't streamered the way to the start. But, I was able to do that before the second starter got there, and all in all, assuming no misplaced controls, setup was successful, if harried.

2 hours in the woods this AM, but I will take credit for 1. The orienteering was easier than last night in the dark.

Map Hike/Run 2:00:00 intensity: (1:00:00 @1) + (1:00:00 @2) ****
spiked:21/26c shoes: Inov-8 Mudlcaw 330 August 2009

At a little after 2, I set out for control pickup. Unfortunately, it seemed like a pretty daunting task. Rick had kindly offered to rush out to get S, F, 58, 59, 60, 61, 62, 63, 64, 65, 57, 44, and 45. Definitely a help, but still leaving a lot.

My route involved picking up the streamers, then 49, 46, 50, 31, 66, 32, 52, 47, 51, 67, 48, 43, 42, 40, and 41, before back to the car.

Did fairly well, although got off my compass a little out of 48. Still, good training.

Anyway, then I had to go do the south. Started with 38, 55, 39, 56, 53, 35, 34, 33, 36, 54, and then 37.

Got back to the car a little after 6, allowing for 30 minutes to move between locations and pack stuff up, still left 3:30 of orienteering/schlepping. 26 controls. I'll take credit for 2 hours.


I think my first WCOC event directing job was a success.

I think people enjoyed the courses and the weather, aside from a few sprinkles, held up. That made a huge difference.

I do have a few thoughts:
• Participants are very skewed. 23 on red, vs. 1 on white and 2 on yellow. I had the right number of maps for orange and above, but way to many for the beginners.
• It is pretty easy to run a WCOC meet. At the beginning, Susie and the Walkers were very helpful getting people registered, but once they went out, I was pretty much running the show solo. After a while, most of my attention shifted to processing results vs. registering people.
• If you had to, you could do this meet with two people.
• I spent a ridiculous amount of time on this event. I left home at noon on Friday, and was out of the woods at 7:30. On Saturday, left DeWitt's at 7AM and got home after 9PM. I was doing nothing besides orienteering or driving.

I reflected that I was doing this for several reasons:
1) I enjoy course setting. 2) I like WCOC and the people. 3) WCOC has been very kind to the US Team and this was a small way to give back.

At the same time, it occurred to me that the opportunity cost of my time really is 0, so that there is nothing else better I have to do. Which is kind of sad, I suppose. It would have been surprising to me as a precocious Turk roaming the halls of Steinberg-Dietrich that I would one day be in this state. Or, stated differently, that the biggest sacrifice/contribution I can make to orienteering is in the form of largely manual labor rather than pecuniary.

• I am used to more people for control pickup at DVOA meets. Paugussett has a layout that really makes control setup/pickup difficult for one person. 8.5 hours for setup/pickup is not fun.
• My beginners courses were too long/tough with respect to distance. I could have spent more time on them, but it is really hard to come up with a good option there. If anything, the trail network is deteriorating.


I was pleased with the performances. I only had sort of calibrated the red course, and was expecting a winning time of 60-65 minutes. And, I expected the winner was going to be Ross or feet, should either of them show up. And show up he did. Ross laid down a 62:20 or something, and pleased me on several levels. Just another in a long succession of smack downs. But, I think the most relevant one for next weekend is this one:

The approach to running well there will serve him well in a few days.

I was surprised that no one else was in the 60s, however. Given the field, I expected at least one or two other people to be in the mid to high 60s. I think they underperformed, on a relative basis, for whatever reason.

Friday Oct 16, 2009 #

Map Hike/Run 1:30:00 intensity: (1:00:00 @1) + (30:00 @2) *****
spiked:14/18c shoes: Inov-8 Mudlcaw 330 August 2009

Started control hanging at Paugussett. Unfortunately, didn't get into the woods until 5PM. As I would discover, good light only existed until 6PM, and vestigial light until 6:30. After that, it was pretty dark in the woods!

I decided to carry all the gear with me (or all the epunches, controls, and at least 24 stands.) It would turn out that cut down on my mobility, but did increase the workload, allowing me to claim a little more training credit.

I also had a rudimentary headlamp, which I hadn't planned on using. I was underdressed for slow movement, with O pants and an old US Team top.

I placed 38, 55, 39, 56, 57, 67, 51, 48, 49, and 46 in some sort of light. I had some problems with 48, and twisted my ankle in the process.

Then, it was pretty much dark. I got 31, 50, 47, 52, 32, and 66 Eric Bone style. It was not easy and 66 gave me some trouble.

I then attempted 34. I slid down a cliff on the way, finding that Paugussett can be a physically difficult venue at night. I think I got pretty close, but could not find the control. At that point, worried about park people finding my abandoned car and perhaps the DeWitts wondering where I was, I decided to bail. On the way back I did place 54 and 37.

Back to the car at 7:30, having placed 18 controls. Unfortunately, because I had to bail, 5 controls in the southern section remained, which would complicated the next morning's efforts.

Thursday Oct 15, 2009 #

Run 2:00:00 intensity: (1:48:00 @2) + (12:00 @3) 15.0 mi (8:00 / mi)
shoes: February 2008 Asics

Brendan and I mercifully agreed not to go out to the Fells today. So, I was able to treat myself to a mentally salubrious excursion along the Charles. I got to take in the final Head of the Charles preparations, hearing power 10s, the sweep of the oars--all the good stuff I miss.

Went out easy, but started feeling good on the way back, and especially good at about 1:45 when some guy came up alongside. I didn't want that, and took it up for a while.

Return trip was 4 minutes faster.

It was raw, but the rain didn't start until the last 30 minutes.

A little stretching when done.


I've got to find something to do with my life. Lack of money is a small problem, but the boredom and brain atrophy is much more bothersome. This is sort of ridiculous.

Wednesday Oct 14, 2009 #

Run 1:00:00 [2] 6.0 mi (10:00 / mi)
shoes: February 2008 Asics

Very easy. Level 8 hills. Mostly 6mph.

Weight training 30:00 [3]
shoes: February 2008 Asics

Normal circuits. Right IT band feeling a little fatigued.

Tuesday Oct 13, 2009 #


Should I do my intervals today? I am still rather tired from the past few days and it is crappy conditions. But, I am inclined to give it a go.

Run warm up/down 35:00 [2]
shoes: 9 2007 Saucony

To the track. Windy and cold. My iPod was not cooperating. This has happened before. But, I got it working after about 30 minutes.

Was wearing the Trimtex jacket and UA tights. A good combination, and necessary given conditions.

Left mid hamstring ever so slightly tight. (Last week the right hamstring was more acute.)

Still, felt OK during the warmup, and very nice the last 2 minutes or so.

Plyometrics 7:00 [2]
shoes: 9 2007 Saucony

Normal warmups, but conducted on the high jump runway, which was good as we weren't in the wet grass.

SGB actually joined in, but otherwise, it was just Terry, Tom, and Yvonne.

Run warm up/down 4:00 intensity: (3:00 @2) + (1:00 @3) 0.5 mi (8:00 / mi)
shoes: 9 2007 Saucony

Normal strides. Felt like I was getting good turnover and had good form, despite the wind.

Run intervals 30:36 intensity: (10:58 @2) + (19:38 @4) 4.23 mi (7:14 / mi)
shoes: 9 2007 Saucony

800 x 2 @ 5K pace
1200 x 2 @ 5-8K pace
800 x 2 @ 3-5K pace

200 rest after all.

(Ditched the jacket; ran in short sleeves and tights. Temperatures in mid to upper 40s and windy.)

It was just SGB, Tom, and Terry. I was last. But, Tom wasn't doing his ridiculous surges and only was a few seconds ahead. SGB and Terry much further away. The good news is that I had a fairly consistent performance.







Average laps:
and overall average of 83.9.

Not good, but it was very windy on the homestretch. And, I was tired.

Run warm up/down 34:00 [2] 4.44 mi (7:39 / mi)
shoes: 9 2007 Saucony

Back home. Started to feel quite nice. Light and felt very oxygenated (probably because the wind was force-feeding me air.)

Monday Oct 12, 2009 #

Run 1:00:00 [2]
shoes: 9 2007 Saucony

Level 8 hills. 6.5 mph. Tired. Not helped by starting at 11:30.

Felt better by 35 minutes in.

Sunday Oct 11, 2009 #

Run warm up/down 7:00 [2]
shoes: August 2009 Integrators

Slight warmup to the Highlander start. Feeling a bit rushed--pinning on my number, gus, etc., on the run. At the start, a minute before taking off, had to remove my shoes (laces taped) to remove a stone that would have made a hole in my foot had I not.)

Orienteering race 3:15:57 intensity: (1:15:57 @3) + (2:00:00 @4) **** 26.4 km (7:25 / km)
shoes: August 2009 Integrators

2009 Highlander.

A very good race. I am satisfied with the performance, but I also wonder if it could have been a little better. (Well, on the 3rd stage I know it could have been better. More on that later.)

It basically went as I expected. I have come to know my general capabilities on long races and also had a good sense of my shape, which suggested to me I should be able to hold it together. On the other hand, I was feeling quite tired the day before, and wasn't sure whether the Training Camp would have had an impact.

Anyway, the plan was to start steady and finish strong. I got the last part, but of course, started faster than I wanted/expected.

I had no plan to follow Tero, but to the extent I could see where he was going to #1, I decided to go that way, too. The initial pack was feet, Ross, Jon, Boris, JB, Matthieu, etc.

I really had to work hard to keep up with just about everyone. As we got to the 2/3 point of #1, people started to diverge. I placed my bets on Ross/Boris (although Ross was already away, and Boris was very strong.)

Punched #1 with JB and saw Boris climbing the hill. I gave no thought to challenging for King of the Mountain as I assumed it would be in vain. But, Jon T did it! Awesome! (I could not have challenged this year anyway. My uphill power just isn't there.)

To #3, kind of went after Boris, but as we got into the cliffs, I wanted to slow down. Still, I had a pretty good sense of where we were (or so I thought.) We did find the control, with Matthieu sweeping in from above and Wyatt and Kenny showing up on the scene. The Americans seemed to be deliberating a bit too long on this rather sweet leg and I wanted to just go. Actually, I want to go right, but the Frenchies went left. And, so did I.

For this whole leg, I really just blatantly followed. I only had marginal contact at times. I really didn't want to lose the guys. And I almost did as we got into the green valley. As I hit some flat spots I really tried to push and I got back. Along the way, I thought I saw Ross going the wrong direction up on the hills to our right. Anyway, we spiked that control (#4) just as Kenny and Boris were storming in from the right. I want to see their route...

Anyway, back after the Frenchies. We almost went right on #5 (which I thought would be OK) but they changed their minds. I saw Jon T taking off on the trail run at this point. I was a little high on #5 and the control was really hidden, but we got it.

Off on the trail run. JB took off first, and I took off after him. Assumed Matthieu was right behind, but I never looked.

I was right with him until Times Square, but then he started to open a little gap. It never got too big, and I cam back in a bit, until the indistinct trail, when it opened up again. I lost contact on the steep climb after the powerline.

So, into the aid station and I see JB and JT taking off. Had I not had a drink (which would have been really stupid) I might have kept contact.

I didn't and that was a pivotal moment (the second, after having drafted off JB up to that point.)

I was on my own and slowed down. #8 was OK, #9 a little off. #10 was very bad, however. Not sure what happened, aside from losing contact and not having a good final approach plan. Anyway, missed low and see Ross (was expecting him to show up eventually.) He went further in a direction I didn't want to go, but we both corrected correctly, and climbed up. At which point, Boris and Kenny reacquire. A new game was on.

We were all running the same speed and navigating in our own way (except on #12 when I followed Ross despite thinking we were off.)

On the way to #16 I try to do my own thing and go up the hill. But, I miss slightly right, and Boris is right there.

Last few controls were uneventful and we get to the aid station and transition. This was the point I was looking forward to, strategically and tactically. I had no idea who would be there with me or ahead of me, but it turned out my two esteemed teammates were there. In any case, I was feeling really good (considering) and looked forward to the last bit.

Seeing a left road route to the first control made me happy. I was hoping the guys might go that way, too, and I saw it as a chance to put on some speed. But, they went the other way and my surge was for naught.

Still, I was ahead, but I gathered as I left 20 (I thought I heard "Go Boris!") that everyone was still there. Indeed, as I was on the way to #21 they were beginning to rope me in, and a bit of hesitation on #21 got us back together. I gamely push on and push through 22 and 23. Looking at 24, I was a bit concerned--worried I might get hung up in green/rock by going straightish. Still, I couldn't find anything else, and decided to take my chances.

Maybe a little further right than I wanted (I saw other people over there and didn't think it looked right) but then I adjusted and thought I saw my feature. I definitely saw JonT, however, cruising in from the right, and get to the control at the same time.

This was a most unexpected development. I had sort of planned my route to the next control (it mostly involved trails) and I took off after Jon. He was surprisingly spry on the trails and got a bit of distance on me. He then leaved the trails sooner that I wanted, but I wanted to keep contact. We took off across the flats and I think the gap stayed constant, but it was sizable. I didn't see him punch #25 and I thought that was it. He had broken me on the trails.

I just concentrated on holding it together on #25. I did what I intended and basically spike it. And then I see Jon again converging from the right. A really, really unexpected development. Since I had punched first, I was thrilled with my good luck, surmising that the race with Jon, Boris, and Kenny was over.

However, I wasn't done. Some sort of instinctual reaction occurred and I thought I had to finish first, so I took off and was prepared to run over cars and people if necessary. (Of course, it wasn't--right?)

So, I guess I held him off, but maybe he was adhering to the pre-race instructions?

So, final thoughts:
• Race dynamics broadly what I expected. Held it together at the end. Endurance good.
• Felt way too fast at the beginning and I was just following. I did pick some good people to follow and got lucky that they didn't get away on #4.
• The speed on Stages 3 and 4 is congruent with my technique. I.e., I can orienteer/run fairly well in Harriman at that speed.
• I could have maybe eaten/drank more: 2 cups (1 water, 1 Gatorade) at #6, 8 ounces Endurox at #7, 2 cups (1 water, 1 Gatorade) at #14, 8 ounces Endurox at 19. One Gu at 6 and one after 22. (and maybe one other, but I can't remember.)
• Anyway, I didn't really fade, and refreshment consumption was consistent with my training, but still I feel like maybe I could have done better with that aspect.
• JB is a stud. He really kept it going, starting to win splits.
• Surprised I didn't win the finish split, but tied with JB, so that is OK
• Jon T wins the King of the Mountain. Impressive.
• I have no complaints with any aspect of my speed or orienteering (or following) on stages 1, 2, and 4. Stage 3 was bad. I didn't manage the transition to solo orienteering well.
• It was good/impressive to see the speed/endurance of Kenny/Boris who haven't really been preparing explicitly for this sort of race.
• Enjoyed the course setting on leg #1. Leg #3 was fine, but I like drama in the Highlander, and that was more pedestrian.
• Leg #4. WTF? A disgrace. What kind of map is that? It is a travesty.
• Overall, despite the above, a good event.

Highlander 2009 Leg 1-2 Part 10001

Highlander 2009 Leg 1-2 Part 20001

Highlander 2009 Leg 20001

Highlander 2009 Leg 4 Part 10001

Highlander 2009 Leg 4 Part 20001

« Earlier | Later »