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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sergey

In the 7 days ending Jul 4, 2010:

activity # timemileskm+m
  Orienteering7 5:12:21 18.77(16:39) 30.2(10:21) 71598 /113c86%
  Trail run4 2:04:00 13.0(9:32) 20.92(5:56) 250
  Total7 7:16:21 31.77(13:44) 51.12(8:32) 96598 /113c86%

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Sunday Jul 4, 2010 #

Trail run 24:00 [3] 3.0 mi (8:00 / mi)

Warming up for Sprint Champs at NAOC. Inlcuding some speed work.

Orienteering race 13:38 [5] *** 2.6 km (5:15 / km) +45m 4:50 / km

Sprint Champs at NAOC in Cranbrook Collegfe of the Rockies campus and surrounding woods. That is how sprints should be organized! Wonderful arena with finish on the stadium right in front of the spectating crowd. Very nice course layout with spectators control right in the middle.

Went on course in right mood and executed it quite good. To #4 left variant, probably, was better 5 to 10 seconds but right variant gave glimps of #5. Slowed a little going to #8 (may be 5 seconds) and deliberately executed route to #9 carefully for 10 seconds loss but easy mind not to miss. Than may be 5 more seconds to #14 on slight slowing down. About 1 minute better than 2nd Grisha but 43 seconds slower than Brent L. who showed on average 3-4 seconds better on each leg. He was just faster :)

First in my group. Excellent finish of this NAOC weekend. Many thanks to Jim, Magnus, and numerous others who made it such a wonderful experience with excellent courses, maps, and all the details that made these competitions trully international quality!

Saturday Jul 3, 2010 #

Trail run 30:00 [3] 3.0 mi (10:00 / mi)

Warmup for Long Champs at NAOC.

Orienteering race 47:24 [4] *** 6.8 km (6:58 / km) +285m 5:46 / km

Long Champs at NAOC near Cranbrook, BC.

Another set of nice courses and very good map. Printed appropriately at 1:10000 and in real map cases :) And beautiful competition arena with plenty of oportunity to cheer and enjoy competition. Kudos to organizers big time!

Once again very good execution with may be 2 minutes maximum on hesitations and small wobbles. #2 slowed down for 10-15 seconds loss, #7 and #8 slow down for 20-30 seconds each loss, #9 slowed down for 30 seconds to regain exact position, and #12 slowed down and executed too conservatively may be for another 30 seconds just to be sure not to miss it (small re-entrant on the side). Speed wise could push it more but selected safe over the speed which was fine.

First on the course again with more than 2 minutes to the 2nd Grisha.

Friday Jul 2, 2010 #

Trail run 30:00 [3] 3.0 mi (10:00 / mi) +100m 9:04 / mi

Warmup for middle champs at NAOC.

Orienteering race 24:45 [4] **** 3.4 km (7:17 / km) +120m 6:11 / km

Middle Red Course at NAOC. Double Duck Flats near Cranbrook, BC. Started with the right mindset and strategy to work slow and cleanly in complex areas and switch full speed in more realxing ones. Almost flowless execution loosing may be 1 minute overall on small hesitations and wobbles.

What a starking difference in comparison to USA Champs a week ago. Proper map cases, paper quality, and championship worsy courses! In addition spectator friendly event arena with finish right in front to cheer up. That is how it should be done!

First on the course beating second by more than 2 minutes Joe. Small wobble going from 2 to 3 in the beginning taking too much around the hill, and small wobble/hesitation to #6.

Thursday Jul 1, 2010 #

Orienteering 45:00 [3] 4.0 km (11:15 / km) +100m 10:00 / km

Model event for NAOC. Very nice I went because it helped a lot with mapping style later during NAOC. Went through all controls and than jogged more with map observing features and mapping. I love these woods - remind me our best areas near McCall and Idaho City.

Wednesday Jun 30, 2010 #

Orienteering race 2:00:00 [1] *** 3.4 km (35:18 / km) +35m 33:34 / km

Trail Champs n Riverside State Park. My first attempt at trail-O :) Completely missed all 4 Z controls - I thought you have to guess the closest correct :( But we learn on our mistakes :) May be next time I will be a contender with Eric, Joe, and other more experienced ones.

Tuesday Jun 29, 2010 #

Orienteering 22:00 [4] *** 5.0 km (4:24 / km)

Wedding-O in Gonzaga University campus Spokane. Score type to select 3 controls with most prized wedding presents. You have to visit all controls first, assess prices for wedding gifts, and than run to 3 with most expensive ones to punch. Selected 2 correctly (Google stock and knive set) but completely missed 78 pcs silverware set (silver plated and gold accent). And I knew that this is expensive stuff :) No first prize - piece of cake :( But we liked the format :)

Monday Jun 28, 2010 #

Trail run 30:00 [3] 3.0 mi (10:00 / mi) +100m 9:04 / mi

Warmup for Sprint Champs including run up the hill to the start and some speed intervals.

Orienteering race 24:04 [4] *** 2.5 km (9:38 / km) +65m 8:31 / km

Sprint Champs at Camp Sekani in Spokane. Wow, another "championship" event. I just don't understand people who selected this venue for "sprint". If winners wpeed is 10min/k - it is not sprint! Thank fully I removed map from dumb zip-bag and it helped somewhat with map reading, however, mapping quality and, especially, course design made it "who is the lakiest and most cautios" race. Even with my magnifying glass I couldn't see clearly ##7, 8, 9, and 10 in those boulder fields. Using fading ink should not be permited! Plus starting from #7 and to #17 - these were not sprint controls, more like middle distance comples orienteering.

Ok, back to my mistakes. Lost 3 minutes going drom 2 to 3 due to poorly mapped trail crossing, just ran out of map, overrun #5 for 1:30 mistake, mao there is not in par, on each 7, 8, 9, 10 lost on average 30 seconds each on poorly mapped bolders, after that it was ok excluding the fact that controls were not sprint type.

I re-run this course later with 15:30 time vs. 24:04 which clearly shows how far behind myself I was :(

And the last rambble is about latest trend in USA to have "forest" sprints. This is noncence! The main purpose of sprint is speed and quick decision making. Additionally the aim of sprint is to bring O to population and create spectacular friendly races. Urban areas such as campuses and city parks are more suited to these purposes. I just don't get mindset of organizers.

Trail run 10:00 [3] 1.0 mi (10:00 / mi) +50m 8:39 / mi

Running to start to re-run the course.

Orienteering race 15:30 [5] *** 2.5 km (6:12 / km) +65m 5:29 / km

Re-running of the course. Of course, knowing all the hidden obstakles helpes a lot but 16 minutes should be achievable to the race in the first attempt.

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