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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Jan Erik Naess

In the 7 days ending Apr 25, 2016:

activity # timemileskm+m
  Orienteering8 5:07:43 20.77 33.43 122
  Run4 2:50:00
  Upper Body Workout2 55:00
  Yoga2 40:00
  Total16 9:32:43 20.77 33.43 122

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Monday Apr 25, 2016 #

3 PM

Run 45:00 [3]

4 PM

Upper Body Workout 30:00 [3]

Sunday Apr 24, 2016 #

10 AM

Orienteering warm up/down 45:00 [3]

11 AM

Orienteering race 1:08:13 [5] 7.73 km (8:49 / km)

Caption Text

Plan going into the race:
-Know my plan for the current route and know which direction that I would be going out of the control to

1. I had watched the others starting before me so I knew the general direction that I would be heading. I didn't feel like going on the trail which I probably should've taken to be cautious, but I ran at a decent enough pace for me to slowly get into the map and saw someone come out of the control so I hit it smoothly. Next time I want to work on making a clear attackpoint to my first control

2. I didn't have a clear plan so I start to go up the hill then turned around and went down to more open woods. I should've stuck with my plan, this turnaround cost me 30sec. I hit the control smoothly, and just handrailed to the right of the spur.

3. Headed around the first swamp running hard with my head up to find a clear path to run along, then went along the next swamp and up the far reenetrant. I could have improved this by not running so far north while on the hillside before the second swamp.

4. Held a hard compass bearing but I was worried that I would mess up so I went fairly cautiously. I didn't take a close enough look at what the control was on and once I came up to the cliff that was right before it I almost turned back, but luckly chose to go right down. For this I should've run a little harder and farther with my head up looking around, but staying in contact with the map.

5. My original plan was to stay along side of the hill but I never figured out a clear checkpoint so I go worried about half way through and went to my backup plan and use the lower hills as my handrail and cut up after passing 10 on the path. I could've fixed this by looking for clear featured along the route to 5 like the field and swamp, and cliff. Going up to 5 I didn't have a clear attackpoint which worried me. I used the swamp by the stream and held a compass bearing while heading up. I went up on the left side of the spur and didn't see the control, so I turned left and after about a 1min mistake went back and went over the spur. To fix this I need to have more confidence in my gut and close clear attackpoint and maybe a better catching feature.

6. I didn't have a clear plan for this, I was just navigating my way along the line and I got confused for where I was once I got into the rocky area. I headed left instead of right and that cost me 3min. When going into technical areas like that I need to have a clear plan with good catching features, and if I am having troubles choosing a plan I can simply over shoot to the right or left to a clear point then once in the area correct and run along.

7. Ran down with my head checking off the hill to the left and ran down the renetrant that 7 was in

8. Had my head up and saw the control from far away, but was going to keep a hard compass bearing to it

9. Thought that I was running to the control I had seen which going to 5(which was actually 10) and in an eager attitude to make up time I barely looked at the map until I hit a control that was on the spur past 9. I then realized my mistake and had to relocate to the cliffs but I didn't do a good job slowing down to use the cliffs to send me to the control. The largest mistake here was not looking at my map and being over confident, I need to always have a plan and a clear attackpoint to use.

10. I ran along the swamp then up to the control

11. Down to the path then to the right of all three swamps and ran up the hill and then found the right hilltop to run down to the control on. I an happy with my attackpoint that I chose because it allowed me to navigate easily, but I should run around the right side of the cliffs because it would've been smoother and a better handrail

12. I we slowly vearing too far right and that added about 20sec to my time but it was smooth coming into 12

13. Again I was pushing myself too far right and I was completely aware of it but continue to the road then slowly powered my way up the trail(I was exhausted). When I cut off I went too far right and got confused then slowly pushed my way left to the control. When tired I need to do a better job working with the compass because it is that one thing that I can trust when I'm not thinking straight.

14. I ran too far left and hit the lower trail then corrected and went to the boulder. For this I should've used the larger boulder in the middle of 13-14 as a checkpoint

15. Ran along the trail but cut off too early and ran to a control about 100m north of 15 and messed around for a minute till I corrected. The problem was that I knew the entire time that I was veering off but didn't correct it. Next time I need to take a second and make sure to correct my compass bearings as soon as I see an error

16. Hard to the trail but a poor compass bearing, then corrected once I chose me spot to head into the forest and had me head up and say the control then ran to it

17. Crossed the bridge then powered up the hill

Finish: Anton beat me...

-I was happy with my race, it had a lot of good aspects to it like checking off features and many times orienteering well.
-I had major mistakes when I didn't have a clear plan picked out and didn't trust myself.

Plan for next time:
-I need to instantly correct compass bearings
-Have a strong plan and execute it with confidence. If there isn't a direct plan that I am confident in then I can add distance to allow me to have one that I am confident in

Saturday Apr 23, 2016 #

9 AM

Run warm up/down 45:00 [3]

10 AM

Orienteering race (Middle) 34:41 [4] 3.99 km (8:41 / km)

2 PM

Run warm up/down 35:00 [2]

3 PM

Orienteering race (Sprint) 17:08 [5] 2.71 km (6:19 / km)

1. I had been watching where everyone started so I knew where to go and started planning ahead
2. +00:05 I planning the route well but didn't know what I was looking for at the control so I almost ran by it
3. +01:00 Had the right plan but ran too fast and didn't realize I was going to the right side. I needed to check with my compass and run at a speed that I can navigate. Hat to relocate and came around up top
4. I knew that I was going towards the cliffs but luckily I was saved when someone came in and hit the control, so I ran it smoothly
5. +00:02 No plan but knew I had to run down and along the cliff
6. Ran up the hill and knew where I was going
7. +00:03 I hadn't planned ahead so I needed to figure out where to go before I left, everything else was smooth though
8. +00:03 Didn't plan ahead and lost a few seconds but it was smooth
9. +00:03 Smooth run, knew where I was going and when to cut in, lost some time cutting in late though
10. Clean run
11. +00:40 I didn't check my compass because I was keeping my head up looking for the control and I ended up going to 12 instead then doubled back
12. I'd already been there...
13. +00:15 I didn't plan ahead and when I ran out of 12 I went right to the lower path instead of the higher one that would've kept a straight line
14. I knew where to go and had planned it but didn't run fast enough
15. Planned ahead and went under the building
16. +00:02 I was hesitant as to where I was going but had enough confidence to run it cleanly
17. +00:02 Ran too slowly but had everything fair well planned
18. +00:10 Ran way too slow because I didn't have it fully planned and then had to check the control number
19. +00:07 Ran too slowly because I hadn't picked a route
20. +00:05 Ran in the right direction but went around the top instead of bottom of the boulder, hadn't planned ahead
21. Hadn't planned ahead enough but knew I had to go up the hill so I headed to the trail
22. I had checked out this control before the race and knew right where to go
F. Finishhhh

Friday Apr 22, 2016 #


Start Times:
Middle: 10:09
Sprint: 15:08
Long: 10:50

Middle: 9:23
Sprint: 14:13
Long: 10:45
10 AM

Yoga 20:00 [1]

Thursday Apr 21, 2016 #

11 AM

Orienteering 31:54 [3] 4.1 mi (7:47 / mi) +122m 7:07 / mi

1 PM

Orienteering warm up/down 39:14 [3] 3.09 km (12:42 / km)

Wednesday Apr 20, 2016 #

2 PM

Orienteering 44:18 [3] 5.17 km (8:34 / km)

3 PM

Orienteering 27:15 [3] 4.14 km (6:35 / km)

Tuesday Apr 19, 2016 #

7 AM

Yoga 20:00 [2]

3 PM

Run 45:00 [2]

5 PM

Upper Body Workout 25:00 [3]

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