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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bill_l

In the 7 days ending May 17, 2007:

activity # timemileskm+mload
  AR1 17:42:00 67.0(15:51) 107.83(9:51)20 /21c95%3186.0
  Walking3 1:35:00 3.7 5.96190.0
  Terrain1 49:06 2.7 4.3527 /28c96%136.4
  Cardio1 21:0042.0
  Cycling1 20:0040.0
  Run1 17:27 2.0(8:43) 3.22(5:25)34.9
  Swimming1 15:0060.0
  Strength1 15:0045.0
  Total5 21:34:33 75.4 121.3547 /49c95%3734.3
averages - sleep:10.8 weight:172lbs

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Thursday May 17, 2007 #

Terrain warm up/down 15:00 [2]
slept:8.0 weight:171lbs shoes: ASICS

Mix of grass and asphalt.

Terrain race 12:01 [4] *** 2.3 km (5:13 / km)
max:150 spiked:10/11c slept:8.0 Third Thursday Adventure Series Sprint #1.

Came in second behind Eric @ 10:25 I think.

A good run. Slight bobble at 1st control, ran past it about 10m.

Right ham/glute is still acting up.

Terrain race 12:05 [4] *** 2.05 km (5:54 / km)
spiked:17/17c shoes: ASICS

Sprint #2

Interesting format with an Ultra Sprint on a 1:1k map for the last 6 controls. Start time handicapped based on finish time of the first sprint. I was last out of the start, so to win I would have needed to catch and pass the rest of the runners. Very hard to do with the short legs of a sprint and even more so with the ultra short legs of the ultra sprint. Basically, someone has to be really slow or make a mistake. The lead runner made a mistake finding the last control that cost him the lead to the runner I was trailing. I made a bad route choice to the last control for about a 15 second hit. I'm not sure the distance to the finish from the last control was long enough to make up for being the last to punch behind a couple others anyway.?.? It was a lot of fun though and good experience changing from a 1:5k to a 1:1k in the middle of the event. Especially after my map change problems at the last 3rd Thursday.

Finished 4th.

Glute/ham pain was pretty pronounced by the end of the run. Ice and naproxen when I get home.

Terrain 10:00 [1]
shoes: ASICS

control pick-up

Walking 30:00 [2] 1.7 mi (17:39 / mi)
shoes: ASICS

Evening walk. Try to keep the ham/glute loose.

Wednesday May 16, 2007 #

Run 17:27 [2] 2.0 mi (8:43 / mi)
slept:7.5 weight:171lbs shoes: ASICS

Still recovering from the race on Saturday. Just a short, easy cruise around the neighborhood with the dog to see what hurts...

Cycling 20:00 [2]
shoes: pearl cycle MTB

Easy spin to a lunch meeting and then home again. Used my old Trek 930 which I hadn't used in about a year. Felt really strange.

Walking 30:00 [2]
shoes: ASICS

evening walk

Tuesday May 15, 2007 #

Strength warm up/down (Pilates+) 15:00 [3]
slept:8.5 weight:173lbs

Cardio (recumbent bike) 21:00 [2]
max:90 slept:8.5 weight:173lbs


Swimming 15:00 [4]
slept:8.5 weight:173lbs

Monday May 14, 2007 #

Walking 35:00 [2] 2.0 mi (17:30 / mi)

I've barely been able to stay awake today! Legs are a little sore. The walk helped to loosen them up.

Sunday May 13, 2007 #


Pack up the TA and drive home.
Feel ok, just tired.
Left knee (patellar tendon?) is sore.

Jumped on the scale when I got home @ 3PM: 164lbs.
Weighed again @ 11PM: 174. I guess I could have rehydrated that quickly.

Saturday May 12, 2007 #

AR race (Mission AR) 17:42:00 [3] *** 67.0 mi (15:51 / mi)
spiked:20/21c slept:4.0 weight:171lbs

Mission Adventure Race
Versailles State Park
Versailles, Indiana.

will probably take me a couple of days to complete...

Bill Langton & Matt Soraghan racing as Mid Rivers Adventure.

Matt and I finished 2nd out of 12 teams in our division.
19th of 47 teams overall.

The Race:
About 50 teams (solo, 2, and 3 person) gathered in southern Indiana at Versailles State Park for 18 hours of self inflicted punishment. The race HQ and TA were located at the Group Camp (where ironically, camping is not allowed) on the top of a large hill at the southeast corner of the lake. Facilities included a recreation building with a kitchen area and restrooms, a dining hall, 6 bunk houses, and a shower/bathroom building. The race fee covered a bunk house bed for both Friday and Saturday night, as well as pre and post-race meals.

HQ and TA

Our Experience:


Arrive at the TA

Pre-race announcement: All racers should place their packs on a bench at the ampitheater and gather at the start line.

Announcement: First segment of the race: Run to packs, get a biner and a runner and hook up to teammates (sequentially). Solo's had to find another solo to hook up with. Then run to the park entrance and from there to the Saddle Barn, then back to the TA (about 5K). Maps and coordinates for the next segment would be handed out somewhere along the way.


Matt and I were hooked up pretty quickly. I had biners and runners on the outside of my pack. I think were were about the 10th team out on the road. Some teams took the main road down the hill from the group camp, others took the path to the dam and then hit the road further down. We took the main road because we didn't know exactly where the path was (and we didn't think of it).

I think we were about the 7th team to get back to the TA. The park gate and the saddle barn were at out-and-back locations so you could see who was ahead of you.

Plot 4 coordinates. Get gear needed for paddle. Head for the boats which were next to the TA at the top of the hill.

carry boat down hill from TA to put-in at dam.
short paddle north across lake
4K-ish out & back O-leg to collect 3 points
short paddle to park beach
1.5K run back to TA

given 14 coords to plot for bike leg.
Yeah, an hour and a half. I'm not sure what took so long.... got to get better at transitioning!

Bike Leg
79K bike leg, mostly roads, 15-20K of single track
All of the road controls were on the perimeter of the map. The single track was all in the state park, sort of in the middle of a rectangular, east/west road circuit. Osgood at the northwest vertex, Milan at the northeast, highway 50 as the southern boundary.

We chose to do the singletrack first (CP 6, 7, 8, 9) to hit it with fresh legs, catch the road on the north end of the trail section and head for Osgood. Then retrace east and complete the circuit clockwise.

CP order: 9, 6, 7, 8, 12, 11, 10, 13, 14, 15, 16, 17, 18

Bike hilights:
Climb a 100ft water tower with a free-descent rappel. 150 ft traverse across a large creek with the bike. Mini Mart in Osgood to refill on water and electrolyte drinks.

Back to TA


Repack, fuel, reload fluids.
Run to beach for next set of coords.
Paddle-O with 7 controls.

Last control (CP25) required portage around dam and 2-3 mile float down a very shallow stream then a long run back to the TA. We didn't bother to plot it.

At this point we're hoping for a clean run, get back to the TA in time to do a couple more points on the next segment.

Leave beach
Get first control (CP20) pretty quickly on spur just across the lake.
Chose a difficult route to next control (CP19) which is placed in very dense vegetation. Took a 3 attempts but found it. Had to be well within 10 meters to see it. Turns out we walked right past it on the first attempt. Probably lost 20 minutes looking, and 10 minutes for route choice.

It was on the way to 19 that we had a 'lost passport' event. Talk about a heart-stopper. At 20, Matt had put the passport in a pants pocket instead of back into the zippered pack-belt pouch. Easy thing to do after 14 hours of racing.

Back to boat.


CP21 is not far, but up a massive hill. Got dark just as we got there. Spent 40 minutes looking. Didn't find it. First problem all day. Verified that we'd plotted correctly. At this point, I believe the CP was not at the supplied coordinates, or at least not on the NAD83 datum. Perhaps it was here? Same coords, different datum. It would be easy to do if you were hanging the controls with a GPS. And there could well have been a depression there....

From an orienteering perspective, that ridge-top was probably the most interesting and complex terrain that we'd seen all day. The 1:25K map didn't do it justice. There were a lot of knolls, ditches, reentrants, and depressions that weren't mapped at 1:25k. Would be a great location for a sprint course.
Anyway, we lost an easy 30-40 minutes here as well as any hope of getting the rest of the controls for this segment.


Next 3 controls (22, 23, & 24) are at least 3K up the lake, in the dark. The dark wouldn't have been much of a factor paddling, but the lake is mostly very shallow (mud flats with 2-4 inches of water) with a narrow channel, and a few sub-surface trees just to make life interesting. Big question is can we get there and back to the TA/HQ by midnight? Intel from other racers says that 22 was hard to find in the daylight. 24 is on top of a ridge with a big, very steep approach. Decide to skip 22 and 24 and go for CP23 which is a repeat from the bike leg. We've seen it before, it's close to the water, and no huge hill. If we have time we can try for 22 on the way back down.


Parked the boat where the river/lake turns north so it would be easier to find on the way back. The 200m to the cp was through waist high nettles all the way. Glad Alpine Shop told us to wear long pants! When we got to the CP location, the control was missing!! (Turned out race staff removed the CP a little too early....) Spent a few minutes confirming location, but since we'd already been there, there was little doubt. On the way back to the boat, didn't pay close enough attention to the compass and ended up doing an extra 10 minutes of walking thus eliminating the chance to get CP22.


Have to return to the park beach and then run up to the TA/HQ before the cutoff at midnight. Paddle hard and make it back to the beach about 23:30. Run (well, fast walk really) up to the HQ.

Check in at HQ

Shower - cold!!!

Food! Find out we finished in 3rd!
Official time was 17:42:00

There was at least 1 and maybe 2 additional segments of the race that we didn't do.

This was an excellent race!! Dino and their volunteers did a great job!!
Pre-race meeting was short and to the point.
Pre and post race meals were good.
The ropes clinic was well run.
The course was challenging, well thought out, and a lot of fun.
The canoes were the best I've used at a race.
The ropes sections were great.
Even the weather was good!

Most fun I've had on a race in a while. Definitely going back next year.
I really like the rogaine format. Would like to see more races do that.

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