Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: AliC

In the 7 days ending Jul 16, 2023:

activity	#	time	miles		km		+m
Orienteering	5	5:51:03	7.45		11.98		335
Trail running	5	1:35:58	7.82	(12:16)	12.59	(7:37)	503
Running	3	14:21	0.72		1.16
Drills	1	2:00
Total	7	7:43:22	15.99		25.74		838
[1-5]	7	7:41:46

2:18

0:00

» now

Sunday Jul 16, 2023 #

8 AM

Trail running 45:28 3.73 mi (12:11 / mi) +235m 10:11 / mi
ahr:120 max:147

Saturday Jul 15, 2023 #

Running 6:00 [1]
shoes: Inov8 Oroc 290 Ultras

Drills 2:00 [1]
shoes: Inov8 Oroc 290 Ultras

Orienteering race 54:07 [4]
shoes: Inov8 Oroc 290 Ultras

Well, yay!! This went well! 36th place in the Middle Final on a tricky area, Uaul Grond Films. I tried to run a little more aggressively, but still keep having a good plan to each control and it basically worked! Some small misses and not sure if my route choice was that great to #4, but never had a big mistake out there.

This tied my best post-kids WOC result (also 36th in sprint in Latvia) and is the second best middle finish for an American at WOC. Caveat: missing Russian makes this about 3 people easier...

C • 36th 14

Friday Jul 14, 2023 #

12 PM

Trail running 18:38 1.69 mi (11:01 / mi) +74m 9:43 / mi
ahr:118 max:137

Shakeout run. A little sore to start, but felt better after the first 5 min, which is encouraging for tomorrow!

Thursday Jul 13, 2023 #

Orienteering 7:00 [1]

Orienteering 2:11:00 [4]

Well, that was a long long! But also pretty epic, to start in the high alpine terrain from the top of a cable car.

I had a few mistakes, #5 and #10 and a little one to #12. And I think not great route choices to #4 and #20. But most of all, I didn't feel fast running in the tough terrain. I think most needing things missing from prep would be some more plyometric type stuff and just more terrain running...

I'm sort of just ok with this run. Not really unpleased, but also not really pleased. Happy I did come out of the woods having found all the controls and uninjured, but wanting to have been faster. Things also must have gotten faster as time passed, there was some good vegetation to knock down!

C • Good Run 4

Wednesday Jul 12, 2023 #

Trail running 4:00 [1] 0.4 mi (10:00 / mi)
shoes: Inov8 Oroc 290 Ultras

Orienteering 10:00 [2] 0.5 mi (20:00 / mi)
shoes: Inov8 Oroc 290 Ultras

Orienteering race 37:06 [4] 4.0 km (9:17 / km)
shoes: Inov8 Oroc 290 Ultras

21st in my Middle Qual heat, 10:39 back from the leader, about 3 min back from 15th place Automatica qualifying.

Pretty happy, no major mistakes, but perhaps I was too timid about the terrain/taking really around routes. The terrain was was simpler than Crestasee and I'd say even easier than Uaul Runcs. No real crazy rocky zones were used, maybe they're saving that challenge for the final? (Or recognize that there's a limit to how fair it is when the terrain is such you can't even map all the significant cliffs at 1:10,000?)

It'll be fun to look at splits, but my one real mistake was to 8, where I went to high/left/East and ran into the trail when I didn't mean to.

C • Great job! 6

Running 5:00 [1] 0.4 mi (12:30 / mi)
shoes: Inov8 Oroc 290 Ultras

Exactly 5 min cool down with Izzy and Evalin. They seemed to feel pretty similar about their races - none of us had big mistakes, which is pretty cool!!

Tuesday Jul 11, 2023 #

Event: World Orienteering Championships 2023

9 AM

Trail running 10:14 0.94 mi (10:52 / mi) +26m 10:02 / mi
ahr:125 max:141

Orienteering 57:14 2.22 mi (25:47 / mi) +144m 21:28 / mi
ahr:134 max:166

Uaul Runcs model map

So much happier with this map than Crestasee! I could make sense of it essentially all the time (found a clearing that wasn't on the map that I felt like should be, but that was pretty much my only complaint).

Notes:
1) At least in the complicated zones, cliffs under 2m don't seem to be mapped. 2m cliffs are mapped if they are the biggest thing around, but might not be if there are 3+m cliffs/boulders around.
2) Scattered rock piles usually were really tough to navigate as they are piles of big boulders stacked on top of each other. Might take rock climbing, best avoided.
3) Dot knolls seem to make sense. But elongated of course might not be evident from certain directions of approach.
4) Vegetation seemed fine, white woods is really preferable to light green. Medium and dark green are best avoided unless for short stretches. And are really best avoided if also on a steep hill.
5) Depressions were generally pretty big obvious things, at least 4m across, seemed like and 1.5m+ down.
6) Big vs. small boulders - big are probably 3+m and small around 1.5-3m.
7) Trails that people make can be very helpful to get through the vegetation, but have to by 100% attentive that they go my way. I'm starting in the last group of women for the middle qual, so by then there will be lots of trails out there.

Excited!!!

C • Thanks for putting the thou... 4

Monday Jul 10, 2023 #

4 AM

Trail running 17:38 1.06 mi (16:38 / mi) +169m 11:07 / mi
ahr:137 max:154 shoes: Inov8 Oroc 290 Ultras

With Syd from parking to start of the training at Scharmoin Lenzerheide, one of the Training Camp 3 Long maps.

Orienteering 27:56 0.96 mi (29:06 / mi) +169m 18:50 / mi
ahr:135 max:180

1-4 of the training. Botched 1 because of unmapped logging that really threw me. 2-3-4 all went fine, used trails when I could. Lots of steep!

Orienteering 26:40 1.28 mi (20:50 / mi) +23m 19:44 / mi
ahr:129 max:164 shoes: Inov8 Oroc 290 Ultras

The downhill part! 4 to a random boulder that made me do some navigating cross-slope, then 13-14-15-16-17. Vegetation could be thick and quite hard to get through on the lower slope, but was mapped as such. Even some of the bright yellow open had slow-ifying undergrowth.

Very good to do this training to get a handle on steepness!

Running 3:21 0.32 mi (10:28 / mi)
ahr:137 max:160 shoes: Inov8 Oroc 290 Ultras

Back to the car.

« Earlier | Later »