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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Oct 21, 2012:

activity # timemileskm+mload
  Orienteering3 2:22:34 8.39(17:00) 13.5(10:34) 44314 /48c29%135.4
  Run - Trail4 2:07:42 12.12(10:32) 19.5(6:33) 7532.3
  Run - Road1 25:45 2.92(8:49) 4.7(5:29)7.7
  Total6 4:56:01 23.43(12:38) 37.7(7:51) 51814 /48c29%175.5
averages - sleep:7.8 rhr:45 weight:169.6lbs

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Sunday Oct 21, 2012 #

Run - Trail warm up/down 15:00 [2] 1.0 km (15:00 / km)
shoes: 212 X-Talon 2012

includes stretching etc...
10 AM

Orienteering race (NAOC Sprint) 17:26 [5] *** 2.2 km (7:55 / km) +43m 7:13 / km
spiked:14/16c slept:10.5 shoes: 212 X-Talon 2012

Ouch, the sting of Monday morning quarterbacking... At first glance, 17th of 104 on the GreenX course yesterday doesn't seem too bad. But looking over my splits this AM shows a different story.

Of 17 splits, I had two that were fastest in the entire field, as well as a 2nd, 3rd, 4th & 5th fastest split. In total 6/17 splits were in the top 5!! It appears my sprinting legs deceived me....

Moving myself into 5th overall at the 4th control, I elected to maintain high speed by going R staying in the open arena area and cutting up past the basketball court, but maintaining speed I think I hit the woods and mentally shifted gears from a 1:4k sprint into a 1:10k middle mindset as well as misinterpreting a dashed formline for the trail I was running on and quickly found myself up along side the marsh SW of #5 before realizing it was much too big to be the smaller one before my control. Backtrack at speed to #5 but losing 1:48 with the mistake.

Back up to speed and moving my way back up the field until the short leg from #12 to #13 where I read the map and noted control on edge of small marsh, blew right by my control seeing a flag with no marsh evident and winding up by the northern less distinct marsh (quite distinct w/ Friday's rains). And then just got totally flustered, couldn't match anything mis-reading gray building for basketball court while in sight of the finish arena and hearing my name on the PA and standing there staring at my map totally clueless.. Arrghh...

Around the basketball court then CLICK, brain reengages and I fly like a bat out of hell through the final 3 spectators controls into the chute.

So, for 15 of 17 controls, I had a fast, podium worthy race going but that's the thing about orienteering - you have to put all the pieces together and can't afford controls like #5 & #13. I need to get out there and practice, practice, practice so those kinds of errors have no room to creep in.

2 years until NAOC '14 in Ottawa, Canada where apparently the sprint will be contested as an urban sprint... Plenty of time to practice..



Saturday Oct 20, 2012 #

Run - Trail warm up/down 15:00 [2] 1.0 km (15:00 / km)
shoes: 340 ORoc 2011

includes stretching

Orienteering race (NAOC Long) 1:19:17 [5] *** 7.4 km (10:43 / km) +290m 8:58 / km
15c shoes: 340 ORoc 2011



Friday Oct 19, 2012 #

5 AM

rhr:46 slept:7.6 weight:169.4lbs

12 PM

Orienteering race (Green-X) 45:51 [5] *** 3.9 km (11:45 / km) +110m 10:18 / km
17c shoes: 340 ORoc 2010

not clean, a collection of minor bobbles but no major problems. Given my lack of recent training and today's wet weather, I'm satisfied with todays performance. Still two days to improve upon things.



Run - Trail warm up/down (Green-X) 15:00 [1] 1.5 km (10:00 / km)
shoes: 340 ORoc 2010

misc warmup & stretching

Thursday Oct 18, 2012 #

Run - Trail (Rockville Spur) 1:22:42 [3] 16.0 km (5:10 / km) +75m 5:03 / km
weight:168.2lbs shoes: 285 Roclite C

Morning run w/ John. Gorgeous weather out, nice to run in full daylight. Faster pace than I wanted today, so only did 10m rather than going longer.
6 AM

rhr:44 slept:7.5 weight:169.8lbs

Wednesday Oct 17, 2012 #

5 AM

rhr:45 slept:6.75 weight:170.6lbs

Tuesday Oct 16, 2012 #

5 AM

rhr:45 slept:7.25 weight:170.8lbs

Monday Oct 15, 2012 #

5 AM

rhr:45 slept:7.5 weight:168.8lbs

3 PM

Run - Road (Hare & back) 25:45 [3] 4.7 km (5:29 / km)
shoes: 285 Roclite C

Just an easy run down the dirt road to loosen the legs up. Not enough time for anything longer or harder.

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