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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Cristina

In the 7 days ending Jun 26, 2006:

activity # timemileskm+mload
  Orienteering2 3:34:17 6.46 10.4 54037c722.1
  Running3 1:22:11 8.61(9:33) 13.86(5:56)194.7
  Strength/Core2 30:0030.0
  Total4 5:26:28 15.07 24.26 54037c946.9
averages - sleep:6

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Monday Jun 26, 2006 #

Note
slept:4.0

Travel day, SJO to SAT. Pretty tired, but not sore like I thought I'd be. We'll see if I can make a run happen later today.

Sunday Jun 25, 2006 #

Strength/Core (stretching) 15:00 [1]
slept:7.0

Good stretch in the morning before heading over the Spooner, then a brief stretch after the run.

Orienteering 2:04:00 [4] *** 6.5 km (19:05 / km) +430m 14:20 / km
ahr:181 max:195 13c shoes: Integrators (Red)

Classic red. I knew that this was going to be a beastly course. I didn't get a chance to do more than a quick jog before the start because the boys were slow getting going. That turned out fine because it was best to save all my energy for the hills.

Started off well, focused and quick but not too fast. I took a few silly route choices on 3, 4, and the beginning of 5, but not too serious. Then came the whopper. Leg 5 was a long one, but I picked out what I think is the optimal route and executed it just fine right up to the attackpoint. It then took me another, oh, 15 minutes to find the control, because I didn't think I was where I was. In fact, the entire second half of the leg I was convinced that I had crossed the wrong saddle, left of the correct one (I hadn't) and was trying to figure out how to salvage the leg. So, trying to "correct" my mistake, I ended up going even farther to the right of the line than I already was. Then I had absolutely no idea where I was. By the time I figured it out I was halfway to 6. Turned back and had no problem finding it, of course. Actual time lost pretty high, because the second half of the leg should have been a fast downhill cruise, but I was stopping and looking at the map and moving very slowly, very confused. Again, I think I need to look a little more big picture. I was thinking of the attackpoint area as being a big flat field, rather than a somewhat open, very broad reentrant. No reason for that to confuse me so much.

The rest of the course was uneventful, it was just a long slog. I was completely exhausted at the end, more than I've ever been on an O course (even ones twice as long). Certainly due to the hills, but maybe the altitude helps?

This was a really neat course, but the hills killed me. Would have been great on CF! Basically all of the legs were interesting and had some kind of challenge. And they were all physical. Even with the ginormous mistake I ended up first in F21, which is sort of sad.

Saturday Jun 24, 2006 #

Running warm up/down 15:00 [2] 1.43 mi (10:29 / mi)
slept:6.0 shoes: Jalas

Warm up before the course and jogging over to the trail-O after the run.

Strength/Core (stretching) 15:00 [1]

Some light stretching after warming up, and then a more thorough stretch before sleepy-time.

Orienteering race 45:17 [4] *** 3.9 km (11:37 / km) +110m 10:11 / km
ahr:191 max:203 11c shoes: Jalas

Red middle distance. I wasn't feeling quite as perky this morning, but I think that has something to do with the fact that I've been running so much at night. I need to get my legs used to moving in the morning again.

I had everything ready to go plenty early, got Joe, Ben and Paul set at registration and off on the orange, and had time to warm up, stretch, relax, focus, etc. Started slowly and carefuly reading the map, just as planned. I dropped too low while crossing the reentrant just before the first control and it cost me ~2 min to figure out what happened and get back. A little frustrating to make a mistake right off the bat, especially on a not particularly tricky leg. Put it behind me and pressed.

I was sort of cautious on the next leg, which is good because the map around the control was sketch, vegetation-wise. Another ~2 min loss on the third as I really failed to read the larger area of the map (as in, I was focused on the characteristics of the control circle, and not the 200m before getting there, so I was 150m off and couldn't figure out why the control wasn't there). The next few controls were quick and fast, and I felt like I was focusing really well. Think I even won the split to 4 (beating all the guys!).

Had a little trouble on the last few on the bland hillside (exactly what I was afraid of about this map) but nothing too crazy. Mostly I failed to notice the "8m" qualifier next to the "rootstock/stump" clue, so I was looking for a rootstock and kept seeing this tree with a control next to it, thinking it couldn't be mine. It was mine, it was just that an 8m stump looks a lot like a tree. Definitely time lost there. Finished strong and, much to my surprise, first in F21.

I came in and was sort of focused on those 2 min errors and thought of the run as really mediocre. But actually, it was pretty good - focused well, didn't run faster than I needed to, almost always reading all the important features on the map. Still need to work on looking at a bit of the bigger picture. Some of those later controls would have been easier had I paid attention to the road at the bottom of the hill. >Six minutes of error over a 45 minute course is probably on the positive side of the median amount of error, though it felt like a lot.

Fun course! Good running, great views and mildly interesting legs. And, of course, quite flat by BAOC standards. And all three of the boys enjoyed themselves and finished their courses! A successful day.

Orienteering (trail-O) 45:00 [1] ***
13c

Trail O at Spooner Lake. I'd never done Trail-O before. I expected it to be tough, and it was. Good practice, I think. (I got most of them wrong.)

Friday Jun 23, 2006 #

Running (trail) 22:00 [2] 2.32 mi (9:29 / mi)
slept:6.0 shoes: Asics Trail

Arrived at Fallen Leaf with Joe early enough to sneak in a quick run before it got dark. Would have gone longer, but Joe threatened to leave for dinner without me. Totally gorgeous out there. Felt really good, too. Altitude? What altitude? At least, that's how it felt.

Thursday Jun 22, 2006 #

Note
slept:7.0 (rest day)

Travel day to SFO! Very stressful afternoon at work as I discovered (and then tried to resolve) a major problem - some paperwork got mixed up and now the AF is trying to send me to Valdosta, GA for my next assignment rather than Tucson, AZ. Big difference. And no thank you. Just thinking about moving back to AZ motivates me to train. Valdosta? Good god. And all because someone got confused.

Anyhoo, for directly O-related content, my (now EDITED) goals for the weekend:

Taking a cue from TJOC, I'll treat these events as Lans-O exercises. My goal is to run slowly enough that I can keep moving and work on simplifying the map to basic features. That should really be the goal every time I orienteer, so I don't think that's a very good goal. Except I really mean it when I want to cut out hesitation time. I tend to either move fast or stop/walk really slowly. So the idea this weekend is to work on moving a lot more slowly, but to keep moving.

I feel like I'm having trouble outlining any clear goals or things to work on. That seems kind of vague above. Any ideas?

From the start list it doesn't seem like there are many people that I usually see at A-meets, so none of the regulars against which I can compare. That makes it a good event not to worry about speed. Spooner Lake was the site of my first A meet, in 2003, when I failed to break *20* min/km. Let's see how much I've improved...

Wednesday Jun 21, 2006 #

Running warm up/down (road) 30:00 [2] 2.86 mi (10:29 / mi)
shoes: Kayano XI - grey

I was smart today - snacked for lunch, then ate a quick lunner/dinch after work and *before* flying, so that I was ready to run when I got back home. Still not enough hours in the day, but at least I got the run in. Need to pack for Tahoe! Ack! And yay!

Did ~15 min warmup, then 2x1 mile w/ 1 min easy, then back easy. Not too bad out tonight, about 82 and not as humid, though fairly windy.

Running intervals (road) 15:11 [4] 2.0 mi (7:35 / mi)
ahr:193 max:200 slept:6.0 shoes: Kayano XI - grey

2x1 mile. Was supposed to be "tempo". Whoops.

First mile, into the wind, in 7:40, and it felt fairly easy. 188 avg, 196 max. Followed by 1 min easy jogging. Second mile, wind at my back, in 7:30. Felt a lot harder, but not dying at the end. 195 avg, 200 max.

Tuesday Jun 20, 2006 #

Note
slept:6.0

Well, I can't keep up days like this one if I want to have time to do lots of training. Long day at work, then up to KBAZ for a flying lesson, then had to buy groceries so that I could eat dinner, and then it was past my bed time!

I did squeeze in some time before sleep to study the Spooner Lake map from 2003 in preparation for this weekend. It scares me, probably because my memories of it are not good (first A meet, pretty disastrous). I probably need to think about positive results to keep from being nervous. Mostly, the problem is that I look at the two long legs on the map and *still* wonder how to execute the legs. If I'm looking at them now and panicking, I can't believe that I even found those controls the first time. Ah well, I have to remember that things usually are much more clear for me once I actually get on the map and *have* to navigate.

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