Training Archive: cmpbllvIn the 7 days ending 2008-06-22:
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| M | T | W | H | F | S | S | |||||||
Sunday Jun 22 | ||
| Orienteering race (Burton Creek 2) 1:38:46 [4]*** 7.1 km (13:55 / km) +165m 12:28 / km | |
| spiked:6/12c shoes: O2 | ||
| Sloppy, but clean enough to win F21 over Sharon and Cristina (who knew?). Of course, Penny didn't run...fast time of 1:04 isn't good, but next times were 1:20ish so this should count for me.
Clean but hesitant to 1. SLOW to 2 (bushwhacking, uncertainty) - I lost a good 3 mins here, and possibly 4 since I think the better route would have been the trail to the left. 3 was a mess - but I remembered I drift right and corrected from the trail intersection. Used the reentrant as my AP on 4 - slow but clean. Straightlined 5, attacked from pits and knoll. Fast run on 6 (behind Mikkel for a bit) and quick relocation when I spotted the other trail. Good AP on 7, but got overexcited and almost missed the right clearing. Slow but clean to 8, great route, AP and execution to 9 (went low, saw big boulder int he shadows because I had read my clue sheet for its height ahead of time). Good route to 10 through the clearings, used the deadfall to relocate. Very iffy to 11...hesitant, had to relocate off the big clearing (which thankfully had a control in it that I figured was the vegetation edge). Ran hard into 12 and the finish. Sloppy, but a decent race comparatively. Exciting - I've never won F21 before, especially with some real competition. A confidence-builder for my navigation...now, to get the running going. | ||
Saturday Jun 21 | ||
| Orienteering race (Burton Creek 1) 1:12:38 [4]5.2 km (13:58 / km) +110m 12:38 / km | |
| shoes: O2 | ||
| Bottom line: I drift right on compass work in flat terrain, should always look left first.
I was pleased when I nailed 1, although it was not a fast execution. I completely blew 2 - I was 100m from the control, knew pace-wise I was a bit beyond, but didn't know if I was left or right. Saw Jon's 5 on a rock, went to relocate, but it wasn't helpful...circled for 8 mins before returning to my original stopping point and working into my control. Lost 8:30 here. Solid execution on 3. 4 was roundabout, butI wanted a solid attackpoint and the trail intersection gave me that. A little confused by the tower on the way to 5 (mapped as a boulder?), but solid reading of large boulders led me right in. 6 was a mess - I drifted far right and got confused by the large, fenced in water tank that is NOT clearly mapped. Stood there for a few minutes wondering if I had totally screwed this one up before the other features convinced me the map was just not representing this water tower well...lost 4 mins here. Good work to 7, caught my downhill drift just in time. Solid finish on 8 and 9...ended up 3 seconds behind Cristina - she'd had a rough start on 1, allowing for me to have some error and still stay close. Sharon again demonstrated the value of her spot-on navigation, beating us both by a good 4 mins. Fastest time was around 43:00, so this still might count even though it was far from clean or fast. | ||
Friday Jun 20 | ||
| Event: Tahoe 3 Day | ||
| Orienteering race (Northstar Sprint) 24:59 [4]*** 2.2 km (11:21 / km) +50m 10:12 / km | |
| spiked:10/13c shoes: O2 | ||
| Good start - ran uphill to 1. Completely blew 2 (and my race) by mistaking the clearing with a faint trail for the bike trail I was looking for. Oops - had to goto the ski slope to relocate and lost 3:30. Ran careful and clean to 3, came into 4 a little left and lost :15. Clean and quick to 5, good run to 6 but BAD exit resulted in a parallel trail to 7. Corrected, but lost a minute there and another :30 to 7 when I ran to a rocky hilltop that was too high (I think the map should have reflected the smaller hilltop, too). Great route to 8, a little hesitation (:10) and a fall on the way to 9, clean into 10 but missed best route to 11 (straight line), clean into 12 and planned ahead well to 13 and finish. I can really read the urban stuff - Jon's sprint map helped with that.
All in all, if I'd been paying better atttention into 2, I should have been the first woman. Instead, a mediocre time (top time was 13:00) that won't help me at all. ;-( | ||
Wednesday Jun 18 | ||
| Road Run 40:08 [3]4.5 mi (8:55 / mi) | |
| weight:152.4lbs shoes: Saucony Pro Grid Triumph | ||
| Literally "running errands" - post office, Thayer, and back. Wow, what a great run. Started out strong, felt no pain or fatigue, and found myself feeling like pushing a little. 10:45 to the sign - best yet. Cruised down the hill to the PO, felt good. Stopped in to mail my ring back to get the stone set in better (it's loose), then ran Thayer extension in to Thayer. Still feeling froggy, so I did 2:1 lightpole sprints. Dropped off my hard drive and picked up the thumb drive, stopped in to talk to Bob, then took an easy run home. Best I've felt in awhile - and the first time I've really felt like pushing it on the pavement. No left side issues, surprisingly, right glute a bit tender, but not as tight as usual.
One might conclude from this that the combination of massage and rogaine is good for me... | ||
Tuesday Jun 17 | ||
| Note | |
| Had a wonderful massage after a day of running around, knocking out errands. Good thing I planned no serious reading this week - too tired Monday, not very focused today. Being hungry at 1400 and discovering NO FOOD anywhere on post (even the coffee shop was closed, ;-( ) did not make me happy. Finally went to get gas and grabbed some sushi from the commisary, which hit the spot nicely.
My lower back was a mess - huge knots down there like I've never had. Still sore this morning, she worked on them pretty hard. Left psoas was grumpy, more so after the massage. She suggested that I should look into more back strengthening exercises...I'm not completely convinced. It would be nice to hit the gym for weights again, but that's not likely to happen until maybe August...perhaps some careful yoga is a better route. Legs still feel a bit heavy, but not sore at all. Contemplating a run Weds. | ||