Training Log Archive: fzendtIn the 7 days ending Oct 3, 2021:
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Sunday Oct 3, 2021 #
Note
Resr day. Feeling tired and wore out after last week's many trainings and a hard run on Sat.
Saturday Oct 2, 2021 #
10 AM
Orienteering race (woods/trail running) 1:22:50 [4] **** 7.3 km (11:21 / km) +120m 10:29 / km
ahr:145 max:174 spiked:20/26c shoes: VJ MaxX
GAOC meet at Hard Labor Creek .
Red course, 5.9 km with 26 controls. Austin's favorite kind of course. Lots of controls to keep you constantly busy/thinking about what you are doing, which way to turn, which control am I on, short legs so run hard. It really was a fun and interesting course, especially given how many times most of the advanced runners have been on this map. Two big mistakes, #1 didn't read the map closely enough before running off half cocked out of the start so I stayed way to high on the hillside and didn't see the control in the bottom of the reentrant. #5, the plan wasn't so bad, the execution was pitiful. Especially the 150m precision compass from my attack point to the reentrant. Missed it by ~50m. The other three misses were only 10-15 sec each, I thick I could live with that.
Red course, 5.9 km with 26 controls. Austin's favorite kind of course. Lots of controls to keep you constantly busy/thinking about what you are doing, which way to turn, which control am I on, short legs so run hard. It really was a fun and interesting course, especially given how many times most of the advanced runners have been on this map. Two big mistakes, #1 didn't read the map closely enough before running off half cocked out of the start so I stayed way to high on the hillside and didn't see the control in the bottom of the reentrant. #5, the plan wasn't so bad, the execution was pitiful. Especially the 150m precision compass from my attack point to the reentrant. Missed it by ~50m. The other three misses were only 10-15 sec each, I thick I could live with that.
Friday Oct 1, 2021 #
9 AM
Orienteering (woods/trail running) 1:07:26 [3] **** 4.05 km (16:39 / km) +78m 15:11 / km
ahr:102 max:140 spiked:8/11c shoes: VJ MaxX
GAOC Training Exercise at Hard Labor Creek
Donut Hole exercise. Good practice for precision compass since the "donut" around the control is blanked out. Thus it requires using an attack point from further away than usual (desireable) and also means there is no map to use/read between the attackpoint and the control circle.
Turns out that when I try to do precision compass at a fast,. i.e. jogging, pace, I really suck. Slowing down to a walking pace and concentrating much more worked pretty well. I'm also easily sucked off course by parallel features.
Donut Hole exercise. Good practice for precision compass since the "donut" around the control is blanked out. Thus it requires using an attack point from further away than usual (desireable) and also means there is no map to use/read between the attackpoint and the control circle.
Turns out that when I try to do precision compass at a fast,. i.e. jogging, pace, I really suck. Slowing down to a walking pace and concentrating much more worked pretty well. I'm also easily sucked off course by parallel features.
12 PM
Orienteering (woods/trail running) 59:21 [3] **** 3.3 km (17:59 / km) +87m 15:53 / km
ahr:107 max:147 spiked:5/6c shoes: VJ MaxX
GAOC Training at Hard Labor Creek
Postage Stamp exercise. I had to take it very slowly as the map was almost blank. Only the control circles and about one other control circle size waypoint between controls was shown. So navigating was all precision compass and pacing - although an intimate knowledge of the park from numerous previous orienteering meets was helpful also. Genereally it went very well. I missed one control by about 40-50m and even when I got over into the reentrtant I still had lots of trouble reading the map inside the circle - there were three gullies plus an index contour that looked like another gully which made it very confusing.
But it was another very good exercise and lots of fun. Definitely reinforced my precision compass work.
Postage Stamp exercise. I had to take it very slowly as the map was almost blank. Only the control circles and about one other control circle size waypoint between controls was shown. So navigating was all precision compass and pacing - although an intimate knowledge of the park from numerous previous orienteering meets was helpful also. Genereally it went very well. I missed one control by about 40-50m and even when I got over into the reentrtant I still had lots of trouble reading the map inside the circle - there were three gullies plus an index contour that looked like another gully which made it very confusing.
But it was another very good exercise and lots of fun. Definitely reinforced my precision compass work.
Thursday Sep 30, 2021 #
1 PM
Orienteering 1:15:30 [3] *** 5.58 km (13:32 / km) +52m 12:56 / km
spiked:9/11c shoes: VJ MaxX
GAOC Training at Chattahoochee Bend. Used the SW part of the map, i.e. south of the boat ramp parking lot.
Attack point -> control exercise. Large streamer hung at the attack point, small streamer at the control. Both attach point and control are circled on the map.
I tried to run fast for this. Number two was in a thick, flat area near the Chat River. I found the control, but never saw the attack point streamers. Number I totally screwed. Mis-interpreted some smallish reentrants and then went off in a totally wrong direction, up the wrong spur, etc. Finally went back to number 3 and tried the whole leg all over. Went great the second time. Rest of the course went very well.
Attack point -> control exercise. Large streamer hung at the attack point, small streamer at the control. Both attach point and control are circled on the map.
I tried to run fast for this. Number two was in a thick, flat area near the Chat River. I found the control, but never saw the attack point streamers. Number I totally screwed. Mis-interpreted some smallish reentrants and then went off in a totally wrong direction, up the wrong spur, etc. Finally went back to number 3 and tried the whole leg all over. Went great the second time. Rest of the course went very well.
Wednesday Sep 29, 2021 #
10 AM
Orienteering 1:17:14 [3] *** 4.9 km (15:46 / km) +34m 15:14 / km
ahr:116 max:163 spiked:6/11c shoes: VJ MaxX
GAOC Training at Chattahoochee Bend.
Corridor-O exercise. Used the far north end of the map. Excited to use an area we haven't been to in such a long time.
I have no idea why Austin choose to have the corridor go through all the green crap (greenbriar, over-grown fields, flood plain nastiness). Seems like it would have been just as easy to select a corridor through nicer parts of the woods. But he was trying to use subtle features and small contours in preparation for running in MNOC next week. In any case it was worthwhile.
Corridor-O exercise. Used the far north end of the map. Excited to use an area we haven't been to in such a long time.
I have no idea why Austin choose to have the corridor go through all the green crap (greenbriar, over-grown fields, flood plain nastiness). Seems like it would have been just as easy to select a corridor through nicer parts of the woods. But he was trying to use subtle features and small contours in preparation for running in MNOC next week. In any case it was worthwhile.
1 PM
Orienteering 1:04:05 [3] *** 4.66 km (13:45 / km) +98m 12:27 / km
ahr:130 max:170 spiked:11/15c shoes: VJ MaxX
GAOC Training at Chattahoochee Bend.
Control interval exercise. Used the eastern part of the map with the bare rock and ridge of boulders. Three short controls to run hard. Then rest a bit, then another three controls. Repeat about five times.
I had forgotten how thick and crappy the woods are here also. Not as bad as this morning, but lots of deadfall on the ground. Most of the smallish (<10-20 m square) bare rock areas seemed a bit covered up and hard to find. They were a combination of overgrown with weeds and covered with deadfall trees.
A good exercise for working on orienteering faster.
Control interval exercise. Used the eastern part of the map with the bare rock and ridge of boulders. Three short controls to run hard. Then rest a bit, then another three controls. Repeat about five times.
I had forgotten how thick and crappy the woods are here also. Not as bad as this morning, but lots of deadfall on the ground. Most of the smallish (<10-20 m square) bare rock areas seemed a bit covered up and hard to find. They were a combination of overgrown with weeds and covered with deadfall trees.
A good exercise for working on orienteering faster.
Tuesday Sep 28, 2021 #
12 PM
Orienteering (woods/trail running) 47:15 [2] *** 3.81 km (12:24 / km)
ahr:135 max:179 spiked:18/19c shoes: VJ MaxX
GAOC Training Event at Don Carter. Streamers for controls.
Short legs with change of direction. Mostly walking since my calf is still hurting a bit. Did well with one exception where the control circle covered a trail which then caused me considerable confusion (since I found the trail in the woods but didn't see it on the map).
Short legs with change of direction. Mostly walking since my calf is still hurting a bit. Did well with one exception where the control circle covered a trail which then caused me considerable confusion (since I found the trail in the woods but didn't see it on the map).
6 PM
Power Yoga (Intermediate/Advanced lev) 30:00 [3]
Live class with Anna. Mostly stretching.
Monday Sep 27, 2021 #
5 PM
Power Yoga 45:00 [3]
with Kristen