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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Cristina

In the 7 days ending Sep 21, 2009:

activity # timemileskm+mload
  Orienteering2 4:22:08 13.11 21.1 62048c587.4
  Running3 2:02:13 13.1(9:20) 21.09(5:48) 10226.9
  Cycling1 40:0080.0
  Strength/Core4 24:0040.0
  Total6 7:28:21 26.22 42.19 63048c934.3

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Monday Sep 21, 2009 #

Running (road) 33:00 [1] 3.14 mi (10:30 / mi)
shoes: DJ (Asics 2130)

Morning PT. I took it very easy with the back of the pack to loosen up.

It was gross this morning: 75/74.

Strength/Core 2:00 [2]

Pushups and situps.

Sunday Sep 20, 2009 #

Orienteering race 3:04:00 [2] *** 14.1 km (13:03 / km) +365m 11:33 / km
14c shoes: Rory (inov8 X-Talon 212)

The Ultra-Long was the part of the weekend that I was most looking forward to. Too bad I really blew it. I felt fine physically, but I think I was still a bit tired from yesterday, including getting a bit too much sun. Imagine that, too much sun in Rochester!

Two big booms. One is described below. The other was pure stupidity - I was no more than 20m from the control and turned around, convinced that the hill I was climbing was too big to be the one my control was on. Minutes and minutes lost wondering where the heck I could be.

Now for a diversion. I'm not a map expert, but the map situation today is bothering me. First, I will tell the story of my adventure to the second control.

The problem is really that I took a shoddy route to the control that didn't offer a good attackpoint. My plan near the control was basically to relocate when I got to the area, which is a terrible plan, but I did end up running right into a distinct cluster of 4 rootstocks - attackpoint! I had passed lots of unmapped rootstocks on the way over, but these were perfectly matched and in the right general area, so that was good enough for me. I headed up towards the control and came right up to a small pond. Pond? There's no pond on the way to the control. In fact, there's next to nothing on the way to the control. So I search the map, pond...pond...pond... aha! There's a tiny pond (the right size) on the *other* side of my control from where I'm standing. Pretty far away, in fact. In my mind, a pond or depression of that size is way more certain than a bunch of rootstocks, especially in an area full of rootstocks. And I was not really all that certain about where I was. So, I turn around.

I'm going to guess that it took me at least 10 minutes to solidly figure out that I was right the first time, with the rootstocks, and that the pond was unmapped, and to find the control. I was not a happy camper, but had I had a better, more solid route and attackpoint, I may not have cared about that tiny pond. So I won't blame the map.

Throughout the rest of the course I noticed lots of other unmapped things. There was even an extra pond in the control circle for a control that was located at the edge of a pond. By that point I was ignoring this stuff, but it was clearly I trend. It was weird, because much of the map was very detailed and didn't appear to be missing a thing.

I have since learned that there were large chunks of the map that were not field checked, or at least not fully field checked. Many of the courses passed through these areas, and there were controls in some of these areas, though I'm not sure how many people had problems related to this fact. Information about the incomplete field checking of the map was not in the course/map notes. Is this acceptable for a US Champs?

Saturday Sep 19, 2009 #

Orienteering warm up/down 15:00 [2]
shoes: Rory (inov8 X-Talon 212)

Running around the model area and the model course before the sprint.

Orienteering race 22:04 [3] *** 2.6 km (8:29 / km) +60m 7:37 / km
17c shoes: Rory (inov8 X-Talon 212)

Great course, really great arena set up, awesome weather (especially for Rochester! Why wasn't it ever this nice in September when I was a student?) but not so great running on my part. A couple of significant mistakes - second control, and then a bunch of bumbling around towards the end of the course. More than a couple of minutes lost.

I experienced the weird sensation of having a totally oxygen deprived brain at the very end (that's not the weird part) and I could totally tell that I wasn't able to process the information on the map as I tried to get to the go control. I imagine it's like realizing that you're drunk and that you shouldn't drive. I realized that I couldn't possible read any detail on the way to the control, so I decided to run out to the road and just towards the arena. That might have been a perfectly good route anyway, but I actually still managed to goof it up. I was glad to be done.

I wonder how really good sprinters avoid that problem. I figure there are three possibilities:

1. More fit, can go longer before their brain is useless. Indeed, if they finish in 15 minutes instead of 20 then that problem is already solved.

2. They've trained enough in sprint that they can still process what they need to to finish the course.

3. They don't run quite hard enough to get to that point.

On the plane to ATL now (free wifi!), I'll try to post my map and comment on specifics later.

Fourth place, third US for my first Sprint champs medal. I wasn't exactly close to second (Pavi) but it wouldn't have been impossible.

Orienteering race 41:04 [3] *** 4.4 km (9:20 / km) +195m 7:38 / km
17c shoes: Rory (inov8 X-Talon 212)

Afternoon middle distance. Much better than the morning, though much of the course was quite simple. I did manage to drop 10-30 seconds on several controls, and I was limited in running speed a few times by my lunch. Oy.

Fourth again, but relatively closer to those ahead.

Thursday Sep 17, 2009 #

Strength/Core 10:00 [1]

This morning we played volleyball for our PT session, which doesn't really count for our weekly aerobic requirement but does for a "team building" session. We played for a while, then did some pushups and situps.

I don't generally enjoy these PT sports sessions but I think it was a good idea to have some rest from running. A lot of flights were outside running around and doing circuits and stuff. Maybe they're more hardcore than us, but while watching them I figured that those would be the flights with people getting hurt.

Wouldn't you know it, *we* were the flight that had an injury this morning. One of our toughest guys (he's a cop) turned his ankle while serving. He's on crutches, but hopefully he'll recover in a couple of weeks. He was, to put it mildly, pissed at the "sissy way" he hurt himself.

I appreciated something easy since I feel like I'm getting sick. The last time I thought I was getting sick I just drank lots of fluids and rested and I was okay, so I'm trying that strategy again.

Wednesday Sep 16, 2009 #

Running 24:00 intensity: (15:00 @1) + (9:00 @2) 2.46 mi (9:45 / mi) +10m 9:38 / mi
shoes: DJ (Asics 2130)

Morning run for our flight's PT. Sticky like yesterday, 73/72, but we were just taking it easy. We ran most of the "Warrior Run" route that we have to do at the end of the class. If we had to run it today there'd be a few people who probably wouldn't be able to meet their minimum time. I think we can get them to shave the time they need in the next 4 weeks.

My initial impression, after less than three days, is that this will be a pretty fun class. My flight (of 14) seems pretty laid back. Still competitive, just not annoyingly so. (And if any of you have googled me, hi!) Unlike most of the previous courses I've been through, here we are treated a lot more like actual adults/officers. E.g., it's up to us to figure out what we want to do for PT, and most of the classes so far have been primarily group discussion rather than lecture.

Cycling (indoor) 40:00 [2]

Recumbent at the gym after class.

Discovered yesterday that I could put all the class readings on my Kindle, so I can be doubly productive on the bike. Nice.

Strength/Core 5:00 [3]

Pull-ups, dips, and knee raises. I have enough to do here that I'm not bored enough to do something crazy like actually lift weights.

Tuesday Sep 15, 2009 #

Strength/Core 2:00 [3]

Pushups (41) and crunches (50), 1 min each, for our initial fitness evaluation.

Running warm up/down (road) 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Luke (inov8 Terroc 308)

Trotting around before the run. Not much of a warmup. Sticky. Right now the temp is apparently 72.8 and the dewpoint 72. Actually doesn't feel that bad, I think Djibouti cured me of my humidity issues. Not that I like it, just that I seem to be able to handle it.

Running race (road) 10:13 [4] 1.5 mi (6:49 / mi)
shoes: Luke (inov8 Terroc 308)

1.5 mile run test on the paperclip. The paperclip is a continuous lane that twists around a bunch of volleyball courts. One lap is 1.5 miles and, while you're running it, you can't believe that they've squeezed the whole thing in that little space. I ran on it a couple of times at OTS so I knew pacing would be a little tricky - you have little idea where the next 1/4 mile marker is.

Figured I'd try to start at about 7min/mi pace and see how that felt. This run is just pass/fail and doesn't actually count for our scoring... unless we get hurt for the final run, in which case they use it, so you're advised to go hard.

Didn't see a 3/4 mile mark, so splits include a half mile in the middle:

1:43, 1:48, 3:24, 1:38, 1:40

Easier than I expected it would be to break 10:30 today. I don't think the clunky shoes made much difference, though I really hope my bags arrive soon.

Strength/Core 5:00 [1]

Stretching after the run.

Running (road/dirt) 45:00 intensity: (25:00 @2) + (20:00 @3) 5.0 mi (9:00 / mi)
shoes: DJ (Asics 2130)

Evening exploratory run around base. My bags finally arrived some time before lunch. Everything seems to be in them, though they are a bit roughed up. My FR strap is broken.

I thought that I kind of knew where I was going from my first trip to Maxwell over 5 years ago (Officer Training School), but I guess I have sort of blocked out most of that experience. I definitely recognized turns and places once I was there, but I didn't really know where I was going to go next. It didn't help that it was almost dark when I started and it was a bit spooky running by the Alabama river in the dark knowing that all those nasty Alabama critters were just waiting for the right opportunity. I definitely kept to the middle of the road by the river. I ran through swarm after swarm of seemingly invisible flying things, which can't be good for my weight loss plan.

About 83/75 out when I started, which sounds absolutely horrendous but really wasn't bad at all. Weird.

A rough approximation of my route: http://www.gmap-pedometer.com/?r=3191978

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