Training Archive: Ratlaf

Note

Scapegoat / Rocky Mountain Goat, Laramie, WY

Orienteering race 9:16 [5] *** 1.59 km (5:50 / km)
ahr:186 max:193 spiked:9/9c shoes: VJ Inegrators

Part 1 of the Rocky Mountain Goat

Part one was a three loop sprint designed to create mass confusion and to space the runners out before we ventured off onto the second part of the race. Mass confusion definitely ensued...!

I finished this part 1st by about 45 seconds or so...
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Orienteering race 1:40:23 [5] *** 11.71 km (8:34 / km)
ahr:171 max:184 spiked:22/23c shoes: VJ Inegrators

Part 2

Part two was a typical Blue course set in the awesome area around the Steppin' Stone. I didn't rest enough from the sprint before I went out on this course and as a result I didn't execute my route to the first control, I didn't follow my compass, and went from 1st place to second.

The next 7 controls went well, Neal and I were leap frogging from 2nd to 3rd until the Attack Badgers got me!! From 8 to 9 I stepped into a cleverly disguised and strategically placed Badger hole and hyper-extended my left knee a bit. I had to stop for a few minutes to let the pain recede and test it for range of motion. After a few minutes it felt fine and I was able to complete the course now firmly in 3rd.

The rest of the course was good except that I was begining to get tired. I don't seem to do well on these longer distance O races. Probably because I don't have any "long" trainings under my belt.

C • So as to allay reader confusio... 2

C • good job 3

Strength and Stretching - BW 5:00 [1]

Trail Run 55:07 [3] 6.97 mi (7:54 / mi)
ahr:169 max:179 rhr:55 shoes: Brooks Cascadia-Lighting Blue!

So two days ago I had a bad run, today I was just looking for a good steady run, and I got it! Yay! Now to make these consistent...

Strength and Stretching - BW 10:00 [1]

Strength and Stretching - BW 5:00 [1]

Trail Run 50:11 [3] 6.14 mi (8:10 / mi)
ahr:159 max:174 rhr:55 (injured) shoes: Brooks Cascadia-Lighting Blue!

Yuck! Another bad run, it seems like I've been getting about one a week lately.

My legs and lungs felt fine, I've been taking my vitamins, but somewhere along the line oxygen isn't getting transported because I was getting dizzy and light headed.

Anyone know what's going on...?!

Strength and Stretching - BW (Right Hip) 10:00 [1]

Strength and Stretching - BW 5:00 [1]

Trail Run 57:32 6.97 mi (8:15 / mi)
ahr:160 max:179 rhr:55 shoes: Brooks Cascadia-Lighting Blue!

Easy run in Monument Valley Park. When I got to the monument hill there was a high school cross country team doing hill repeats. As I passed them the coach said "Go!" and had her runners chase me up the hill. I'm glad to say none of the whelps caught me!

Index: 132
Recovery: 34

Strength and Stretching - BW 10:00 [1]

Right hip area slowly getting better... If it doesn't go away I'll begin classifying this as an injury even though it doesn't affect my running. At least as far as I can tell.