Sunday Jun 30 |
 | Running 31:00 [2] 4.25 mi (7:17 / mi) | |
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| starting the real-job thing tommorrow. that will probably constrain my training somewhat in the future. I'm pretty sure there's not a shower at the office. the back is slowly improving. |
Friday Jun 28 |
| Running 44:00 [3] 6.07 mi (7:14 / mi) | |
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Thursday Jun 27 |
| Running 42:00 [2] 5.6 mi (7:30 / mi) | |
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Wednesday Jun 26 |
| Running 59:00 [3] 8.0 mi (7:22 / mi) | |
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Tuesday Jun 25 |
| Running 19:00 [3] 2.7 mi (7:01 / mi) | |
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Monday Jun 24 |
| Running (morning) 19:16 [3] 2.7 mi (7:08 / mi) | |
| ahr:157 rhr:41/79/55 |
| back feeling somewhat better. |
Thursday Jun 20 |
| Note | |
| (injured) |
| I think sitting around hurts my back more than running does. taking it easy today anyways. |
Wednesday Jun 19 |
| Orienteering (terrain run) 21:43 [3] *** 2.7 km (8:03 / km) +30m 7:37 / km | |
| ahr:156 |
| training at pawtuckaway with dan,ross, and suzanne. ran in the woods from the main office to the big parking areas, then to my start triangle. actually I don't think there was anybody at the gate charging money to get in, but whatever. |
| Orienteering (course) 52:52 [3] *** 5.58 km (9:28 / km) +145m 8:23 / km | |
| ahr:162 spiked:7/8c (injured) |
| running the first 8 controls of red-1 from the boulder-dash, without controls. a few of the streamers were still there, but I wasn't looking for them. it was hot, and I felt tired almost as soon as I started. my lower back was also hurting a lot in the forest, uphill esp. it's been bothering me for a few days (maybe hurt it on the leg-press machine saturday?) but mostly not when running. I didn't really miss any, though I would have hesitated less if there were controls there. |
| Running (road) 12:14 [3] 2.3 km (5:19 / km) | |
| ahr:152 |
| back out the easy way |
Tuesday Jun 18 |
| Running (morning) 19:07 [3] 2.7 mi (7:04 / mi) | |
| ahr:152 |
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| Running (warmup/cooldown) 25:00 [3] 3.5 mi (7:08 / mi) | |
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| Running (intervals) 15:59 [5] 3.0 mi (5:20 / mi) | |
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| trying to maintain some speed over the summer. the CSU runners posse was out there doing 800s I think.
4x1200m, 400m jogging rest
4:01, 175,127
3:59, 179,133
4:00, 167?,143
3:59, 177,149
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| Running (recoveries) 10:00 [2] 1.0 mi (10:00 / mi) | |
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Monday Jun 17 |
| Running (morning) 19:17 [2] 2.7 mi (7:08 / mi) | |
| ahr:148 rhr:43/80/55 |
| been a few years since I regularly did morning recovery runs, but I'm probably ready for that again. |
Sunday Jun 16 |
| Running (grass loops) 58:00 [3] 12.79 km (4:32 / km) | |
| ahr:160 |
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Saturday Jun 15 |
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| Event: Jukola
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| Note | |
| slept:9.0 |
| Jukola! follow it here (live exchange and intermediate times) or listen (updates between music) |
| X-Training 30:00 [2] | |
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| Running (treadmill) 13:18 [2] 1.75 mi (7:35 / mi) | |
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| lacking willpower, I cut it short. |
| Strength 30:00 [1] | |
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Friday Jun 14 |
| Running 1:31:29 [3] 12.0 mi (7:37 / mi) | |
| ahr:163 |
| from oak grove over to pine hill, around the orange trail and back. won't be able to do much orienteering there this summer, it's pretty thick. though maybe I'll start a map of the west side. |
| Note | |
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| spending some time making upgrades to the site. I've added some more fields to the training entries that I thought people (and myself) would like to use. I think they're mostly self-explanatory. |
Thursday Jun 13 |
| Note | |
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| mom and daddy-o have scored a new house in Vermont. they move in next friday. the place "has 43 acres of very mappable terrain, with plenty of adjacent forest." a good neighborhood to visit for some hill-training. no, it's not that close to where the relay champs will be.. |
| Running 18:06 [3] 2.55 mi (7:06 / mi) | |
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| on the river. nice and coolish today. |
| Running 9:07 [4] 1.7 mi (5:21 / mi) | |
| ahr:171 |
| faster for a short section. |
Wednesday Jun 12 |
| Running 28:23 [3] 4.25 mi (6:40 / mi) | |
| ahr:161 |
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| X-Training 10:00 [2] | |
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| Strength 28:00 [1] | |
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Tuesday Jun 11 |
| Running 29:29 [3] 4.25 mi (6:56 / mi) | |
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| I'm back in boston after the world cup. I'll be gradually filling in some comments for the previous week. if you followed the results, you are probably wondering why I sucked so badly. the short version is that I'm not so good at compass/pace and make more mistakes orienteering in "easy" continental terrain. I physically peaked too early because of my end-of-semester work. I wasn't really happy with any of my races in the world cup, even though I'm almost always satisfied with my performances (regardless of placing). my goals were to be <25% behind the winning time and/or beat 25% of the runners. I didn't make that in any race. I was close in the long b-final, and might have made it in the short qualification if I had seen that control I was standing right next to 3 minutes earlier..
spike says we should do more technique training. he is partly right; technique training never hurts, and the easiest way to improve your time is to reduce errors. similarly the easiest way to finish last is to make errors. I don't think I urgently need to do more technical training; or [since I can always use more technical training] at least thats not the main problem.
during a normal week in the o-season, about 60% of my training is orienteering, not counting mapping. that's a relatively high amount in the US (spike does around 40%, still pretty high), and as a result, I don't usually make a lot of errors. excluding the spring-cup relay (see below) and night events, I made about 10 total minutes of errors in 16 races this season march-may. I would consider 9 of those 16 races "error-free." that seems pretty good.
why then did I have 8 minutes of mistakes in the spring cup relay and 4+5+2+5+3=19 minutes in the world cup events? did I get psyched out by the pressure and run too fast? I don't think so; big euro-events are nothing new, and often my expectations are lower for obvious reasons.
I think the real problem is that I don't practice continental orienteering, which is a lot different than what I'm best at. contours and rock features: no problem. welcome to new england or scandinavia. the maps I had the biggest problems on (sc relay, wc1 final, wc4 relay) had hardly any contours I could use for navigation. the primary features there were trails and veg boundaries; both subject to a lot of interpretation in places.
fine compass and pacing are not things that I practice much at all. instead I usually run the right direction and read the map a lot. I always know where I am. that doesn't work very well when there aren't many features on the map. in belguim there were charcoal platforms everywhere. these were usually about 1/4 the size of those at french creek, and much less visible. there were a lot of new trails created by logging bulldozers. thick green was sometimes not shown on the map. visibility was sometimes low. many of the controls might be considered "bingo" in the US. on a few occasions I think I would have done better with a blank map (then I would have just run on a bearing and pace counted, instead of trying to get close and attack from something e.g. trail junction, which turned out to be unreliable or vague. relocation on a vague contourless map is also understandably difficult.
a lot of other runners were also making more mistakes than usual. Pasi was winning the short final until he made a mistake near the end. Troy deHass was 2nd until he made 5 minutes of errors in 2 controls near the end. mike smith saw bjornar valstad pass him twice when BV couldn't find a control early in the short qualifier. these guys do plenty of technical training.
If I'm going to run well in switzerland next summer, I'll have to practice a bit differently sometimes. I'm not sure where to find boring terrain around here, but contours-only or no-compass training (among my favorites) probably won't help. probably the best thing to do around here is to run courses designed to force the use of "continental techniques." for the moment, I'm switching back to pre-season mode training (more volume, less races) |
Sunday Jun 9 |
| Orienteering race (race) 1:57:20 [3] *** 12.6 km (9:19 / km) +630m 7:27 / km | |
| ahr:165 spiked:28/34c |
| mass start long in the pre-alpine stuff. cool and rainy. it was nice running mostly, but very steep. about 600m of climb with an insanely steep start/finish arena. less mistakes (more contours) but just not pushing well. a bit of sprinting at the end to hold off sergey;) |
Saturday Jun 8 |
| Orienteering race (race) 1:08:00 [4] *** 10.6 km (6:25 / km) +175m 5:56 / km | |
| ahr:174 spiked:12/20c |
| world cup relay. youch, fast running on trails but messed up a lot at the beginning especially. tons of nettles! they cut paths through some patches that the controls were in, but my legs were totally covered when I finished. contours weren't much use today, except to see if the trails were going uphill or down. |
| Running 10:00 [2] 1.11 mi (9:00 / mi) | |
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Friday Jun 7 |
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| Event: World Cup 3-5
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| Orienteering 23:00 [3] *** 2.7 km (8:31 / km) | |
| spiked:8/8c |
| the relay model event |
Thursday Jun 6 |
| Orienteering 1:18:00 [3] *** 8.5 mi (9:10 / mi) | |
| spiked:16/16c |
| training at grauholtz (continental) with some interesting route choices. the forest here was really nice. wyatt just ran the same leg over and over again. |
Wednesday Jun 5 |
| Orienteering 1:32:00 [3] *** 7.5 km (12:16 / km) | |
| ahr:160 spiked:7/11c |
| training at burgerwald (pre-alpine) 800-1600m elevation on the map. running on the side of a hill the whole time. this particular training is only relevant to the world cup (long), not woc. at least there aren't so many nettles higher up. |
Tuesday Jun 4 |
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| Event: WOC Training Camp
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| Orienteering 50:00 [3] *** 6 km (8:20 / km) | |
| ahr:153 spiked:9/12c |
| stopped for a short swiss training session on the way to fribourg. the forest is very nice in places, and the visibility is pretty good. unfortunately there's also a lot of stinging nettles. started raining just after we finished. |
Monday Jun 3 |
| Running 10:00 [2] 1.11 mi (9:00 / mi) | |
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| Orienteering race (race) 1:18:48 [4] *** 11.03 km (7:09 / km) +260m 6:23 / km | |
| spiked:18/24c |
| long distance b-final. more contours today, so I felt more secure navigating. chased the german dude starting after me for a few controls, then the kiwi after him for the rest of the race. only small errors mostly, since I was always following somebody... |
Sunday Jun 2 |
| Running 15:00 [2] 1.6 mi (9:23 / mi) | |
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| Orienteering 38:00 [4] *** 5.5 km (6:55 / km) +75m 6:28 / km | |
| ahr:178 spiked:8/13c |
| this was super flat, and the map had pretty much only sparse point features. lost time on some bingo controls, though I got lucky and nailed some other long compass legs. I found the vegetation ambiguous. got on a finnish/belgian train for the last 3 controls. |
Saturday Jun 1 |
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| Event: World Cup 1-2
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| Running 20:00 [3] 2.22 mi (9:00 / mi) | |
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| Orienteering race (race) 29:00 [4] *** 3.7 km (7:50 / km) +125m 6:42 / km | |
| ahr:184 max:189 spiked:9/11c |
| short ("middle") qualification. mostly a good run; there were enough contours that I could navigate easily. I lost a minute early on looking for a platform somewhere, and 3-4 at #8. I was right there but misread the clue (gully=^ vs pit=v) and couldn't find it. backed up until I hit a trail, then back in. |