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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Tom O

In the 7 days ending Apr 28, 2019:

activity # timemileskm+m
  Orienteering3 2:23:05 8.55(16:44) 13.76(10:24) 543
  Trail Run2 2:15:45 14.17(9:35) 22.81(5:57) 261
  Weights1 45:00
  Sit-ups1 6:00
  Total6 5:29:50 22.72 36.57 804

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Sunday Apr 28, 2019 #

9 AM

Orienteering 1:30:29 [3] 4.53 mi (19:59 / mi) +365m 15:59 / mi
ahr:131 max:163

West Point Camp Shea/Turkey Mountain - Long Green Y course. A physically brutal, challenging course. I liked it. The make or break leg was 2-3. I didn't like the left-right options which offered some easier handrails but involved too much extra distance. So took a straightish route just a little left of the line. I used compass and pace and knew where I was most of the way. Approaching the control, I climbed to the top of the ridge and attacked from a large cliff about 100 paces from the control. Somehow, I still managed to miss high and to the right. Lost about 4 minutes correcting. It was a memorable long leg.

Leaving 9, I was descending through rock ledges when I grabbed a small tree for stability with my ungloved right hand. I quickly regretted this - it was one of those trees with the thorns sticking straight out of the trunk. I pulled multiple thorns out with my teeth and am left with a fist full of puncture wounds. Nothing serious though.

My other mistake was at #11 where I was looking initially on the hill to the left of the control - a parallel error that cost me a couple minutes.

It's important to run really challenging races like this occasionally to avoid complacency and provide some motivation for better training.

Thanks to the cadets and everyone else involved for a really fun weekend. I'll keep coming back for more!

Saturday Apr 27, 2019 #

8 AM

Orienteering 28:19 [3] 1.92 mi (14:45 / mi) +99m 12:43 / mi
ahr:146 max:182

West Point Victor Constant Ski Slope - Middle Distance Green Y course. A relatively clean run. Just a small correction on #3 when I veered too far to the right but could see the control to my left. One of the easier courses I've run at West Point.
4 PM

Orienteering 24:17 [3] 2.1 mi (11:34 / mi) +79m 10:21 / mi
ahr:152 max:173 shoes: Hoka SpeedGoat 2

West Point Trophy Point - Sprint Race Green course. A lousy run. Most of my problems were self-inflicted due to not reading control descriptions carefully. There were two controls (#2 and #15) that were classic sprint traps. On #2, I was expecting the control to be at the lower outside corner of the building. When I got there, another woman on the course said "Are you looking for #49? It is missing." So instead of ignoring her and reading the control description carefully, I looked around a little, concluded "Yup, it's not here" and continued on to #3. Punched #3, then #4. For the leg from 4 to 5, it was unclear from the map whether the lower (more direct) route was passable. So I re-climbed the stairs and went around to the left. Along the way, I spotted the 2nd control on the corner of a parapet about 30 feet above where I had been looking before. So I punched #2, returned to punch 3 and 4 and then took the stairs again to get from 4 to 5. Time lost on all this running around was over 3 minutes.

For the trap at 15, the control appeared to be at a covered entrance to a building. The entrance formed a bridge and there was a walkway below bounded by a 20 foot high wall on both sides. The description showed the flag location as under but of course I didn't read it close enough and looked on the upper level before backtracking to get around the wall. Maybe 30 seconds or so lost here.

I think the biggest issue with the Sprint was the length. Winning time was over 18 minutes versus a 12-15 minute standard. It should have been shortened at least 25%.

Finishing on the indoor track was awesome and it is always a treat to be able to run on the West Point campus so it was still fun. But I will never be a fan of sprint courses where the outcome is determined by ability to read fine detail on a control description. My homework from this race is to study and commit to memory the IOF sprint control symbols.

Thursday Apr 25, 2019 #

5 PM

Trail Run 58:46 [3] 6.54 mi (8:59 / mi) +61m 8:44 / mi
ahr:157 max:180

Wednesday Apr 24, 2019 #

Weights 45:00 [3]

Sit-ups 6:00 [2]

400

Tuesday Apr 23, 2019 #

5 PM

Trail Run 1:16:59 [3] 7.63 mi (10:05 / mi) +200m 9:20 / mi
ahr:152 max:169

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