Training Log Archive: NikolayIn the 7 days ending Jun 26, 2016:
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Sunday Jun 26, 2016 #
8 AM
Trail Running 32:25 3.17 mi (10:14 / mi) +133m 9:03 / mi
ahr:155 max:166
Riverside State Park - Spokane
Felt fine in the morning. Decided to use trailrunners instead of the VJs. with not running over a year, I still don't have the small lower leg muscles and the calf strength to run in the close to 0 drop orienteering shoes for long. Legs felt springy on the 6-8mm New Balance's and the terrain was much less physical than the tall grass and soft footing from Fishtrap lake.
1. Blah, an error off the bat. Not seeing that there is a climb I need to go over for 1 I expect to run on the road around the big hill and then run to 1. i start off on the road with a steep hill to the right, but the hill does not end in view ahead. What... Figured pretty quick I had to climb over on the plateau first. Don't think I lost much except not running on the trail climbing up.
2. 2:00 Followed the shallow reentrant, staying close to the line, then running along the big hill. Well, make similar mistake expecting to climb and see the narrow ridge to the right, but I am too far south so I run low just on the border of the broken ground. Soon I figure out I am down and left from the plateau with 2 I climb a git and see the shallow reentrant going to 2.
3. 0:15 Compass, trying to read the indistinct vegetation, but end up a bit to the left
4. Straight then climb on the trail and attack form above.
5.Combination of trail and cutting the valleys.
6. Staying up and then down on the trail with switchbacks.
7. 0:30 Coming out on the first small trail I see a very fast runner with his coach on a mountain bike and get distracted. Thinking I am on the big path I speed up to catch them and next thing I know I face the elongated hill and the trail bends left and I realize I needed to be one trail over.
On the other end of this leg I loose another 15 seconds as I run right past the flag even though I stay at the bottom of the reentrant and almost hit the paved road.
10. 1:00 Another compass leg and another rusty execution. At least distance estimation is good as I slow down and stop before running past just to the left and low of the checkpoint.
Total time lost: 3:45 min
Results:
Eric 40
Will 43
Me 47:47
Peteris 52
Course
Route - GPS battery died halfway through
Felt fine in the morning. Decided to use trailrunners instead of the VJs. with not running over a year, I still don't have the small lower leg muscles and the calf strength to run in the close to 0 drop orienteering shoes for long. Legs felt springy on the 6-8mm New Balance's and the terrain was much less physical than the tall grass and soft footing from Fishtrap lake.
1. Blah, an error off the bat. Not seeing that there is a climb I need to go over for 1 I expect to run on the road around the big hill and then run to 1. i start off on the road with a steep hill to the right, but the hill does not end in view ahead. What... Figured pretty quick I had to climb over on the plateau first. Don't think I lost much except not running on the trail climbing up.
2. 2:00 Followed the shallow reentrant, staying close to the line, then running along the big hill. Well, make similar mistake expecting to climb and see the narrow ridge to the right, but I am too far south so I run low just on the border of the broken ground. Soon I figure out I am down and left from the plateau with 2 I climb a git and see the shallow reentrant going to 2.
3. 0:15 Compass, trying to read the indistinct vegetation, but end up a bit to the left
4. Straight then climb on the trail and attack form above.
5.Combination of trail and cutting the valleys.
6. Staying up and then down on the trail with switchbacks.
7. 0:30 Coming out on the first small trail I see a very fast runner with his coach on a mountain bike and get distracted. Thinking I am on the big path I speed up to catch them and next thing I know I face the elongated hill and the trail bends left and I realize I needed to be one trail over.
On the other end of this leg I loose another 15 seconds as I run right past the flag even though I stay at the bottom of the reentrant and almost hit the paved road.
10. 1:00 Another compass leg and another rusty execution. At least distance estimation is good as I slow down and stop before running past just to the left and low of the checkpoint.
Total time lost: 3:45 min
Results:
Eric 40
Will 43
Me 47:47
Peteris 52
Course
Route - GPS battery died halfway through
Saturday Jun 25, 2016 #
Event: Red-Bel 100
11 AM
Road Running warm up/down 3:25 0.4 mi (8:32 / mi) +4m 8:18 / mi
ahr:139 max:149
Orienteering 2:31:36 10.72 mi (14:09 / mi) +473m 12:26 / mi
ahr:146 max:165
Fishtrap Lake Goat
We were allowed to skip two checkpoints in any order and sequence.
1. Started off knowing I won't be able to stay with the three amigos so followed Will and Peter to 1. Couple glances to the map to make sure 1234 were not worth skipping, then to look for individual skips did not see obvious ones, then to see sequential possible skips. Noticed there was nothing better before 16 and 17. So satisfied with that partial answer I postponed looking at the second part of the course for later.
2. Wanted to go straight between the marshes, Will and Peteris went right so followed them :( Best route was left to the trail, did not see that at all.
4. Cutting the narrow part of the creek seemed to save 10 - 15 seconds.
5,6 settled with the group of Patrick, Bruce, Ott, and couple more folks
7. 1:30 Took the wrong reentrant to the NW there was no trail in it, realized the mistake cresting out of it.
8,9,10,11. Caught up to the group that I lost at 7. No issues checking off cliffs and valleys, looking for possible skips.
12. 2:00 Was a bit left of the straight line, thinking I am crossing the fence before the checkpoint on the small knoll with two cliffs, but actually being in the rocky ground further left. Did not see any sign of water, marsh or shallow reentrants to the left ahead of me so was confused. Combined with everyone in the group going right up the next cliff chain, I followed right as well. Climbed up, saw the flat area and that I am at the highest plateau, figuring I am way to the right so turned around and saw Patrick already running back down. Control was visible further down.
At this point Ott had dropped off slowing down on the previous checkpoint, Bruce and the other fast guy were getting further lost more to the right, so it was me and Patrick running 4th and 5th
13,14 Pushed a bit here, so pulled away from Patrick and also finished my work on deciding the skips. Noticed 24 and 25 were a good option as well, did not see non sequential checkpoints worth skipping, and looked to me 16 and 17 were still better option to skip.
15. Got to if from below on the left. Did not see Patrick behind anymore
16, 17 Skipped.
19. 0:30 Ran too much to the right climbing an extra instead of staying in the depression close to the straight line. As I punched I saw Will at the water stop across the valley. Looks like he have gone through 16 and 17 and was still ahead :(
20. Drunk water, and dunked head in the creek. I was feeling the heat already. Carrying so much insulation with me and running at 1 PM in the desert was not optimal.
21,22,23 Kept steady pace running clean
24,25,26 Not much happening either, but was way to hot and already walking any steeper pitch.
Figuring 24 and 25 were the other obvious skips, if I was to see anyone it would be at 26. No one was in view ahead or behind, so I slowed down more because of the heat, and figured I was safe at 4th
27,28 Walking mostly, suffering, looking but not finding any shade
29. Back through 1, then going on my compass to the left of the patch of woods, trying, but not succeeding to count small knolls. As I pass the patch of woods to the right of me and approach the checkpoint circle I see Patrick coming from way left, and he doesn't look like he has dropped from the race just walking to the finish :) After the race finding that he had skipped 24 and 28 at the moment I had no idea, what's going on, but he is here and the all important 4h place is up for grabs :) so we are racing. Even though from bird eye's view it would have been more like this https://youtu.be/nvdTlLbel64?t=https://youtu.be/nv...
Veered left towards him, then figured he has't found 29 yet either, then I remembered that I had a compass and it says to go back to the right. We got 29 together and I punch ahead.
30. From all the walking and bathing while crossing the marshes around 1 I had recovered a bit so I managed to run somewhat faster and finished ahead.
Seems like 24 and 28 were not a bad choices to skip as long as one still has the strength to run and take advantage of the trail run to 29. For me, even if I have noticed that choice, I'would have still gone with 16 and 17 and cutting distance form the course instead.
Total errors: 4 min
Results:
Eric 1:50
Peteris 1:51
Will 1:52?
Me 2:31:36
Patrick 2:31:40
Course
Route
We were allowed to skip two checkpoints in any order and sequence.
1. Started off knowing I won't be able to stay with the three amigos so followed Will and Peter to 1. Couple glances to the map to make sure 1234 were not worth skipping, then to look for individual skips did not see obvious ones, then to see sequential possible skips. Noticed there was nothing better before 16 and 17. So satisfied with that partial answer I postponed looking at the second part of the course for later.
2. Wanted to go straight between the marshes, Will and Peteris went right so followed them :( Best route was left to the trail, did not see that at all.
4. Cutting the narrow part of the creek seemed to save 10 - 15 seconds.
5,6 settled with the group of Patrick, Bruce, Ott, and couple more folks
7. 1:30 Took the wrong reentrant to the NW there was no trail in it, realized the mistake cresting out of it.
8,9,10,11. Caught up to the group that I lost at 7. No issues checking off cliffs and valleys, looking for possible skips.
12. 2:00 Was a bit left of the straight line, thinking I am crossing the fence before the checkpoint on the small knoll with two cliffs, but actually being in the rocky ground further left. Did not see any sign of water, marsh or shallow reentrants to the left ahead of me so was confused. Combined with everyone in the group going right up the next cliff chain, I followed right as well. Climbed up, saw the flat area and that I am at the highest plateau, figuring I am way to the right so turned around and saw Patrick already running back down. Control was visible further down.
At this point Ott had dropped off slowing down on the previous checkpoint, Bruce and the other fast guy were getting further lost more to the right, so it was me and Patrick running 4th and 5th
13,14 Pushed a bit here, so pulled away from Patrick and also finished my work on deciding the skips. Noticed 24 and 25 were a good option as well, did not see non sequential checkpoints worth skipping, and looked to me 16 and 17 were still better option to skip.
15. Got to if from below on the left. Did not see Patrick behind anymore
16, 17 Skipped.
19. 0:30 Ran too much to the right climbing an extra instead of staying in the depression close to the straight line. As I punched I saw Will at the water stop across the valley. Looks like he have gone through 16 and 17 and was still ahead :(
20. Drunk water, and dunked head in the creek. I was feeling the heat already. Carrying so much insulation with me and running at 1 PM in the desert was not optimal.
21,22,23 Kept steady pace running clean
24,25,26 Not much happening either, but was way to hot and already walking any steeper pitch.
Figuring 24 and 25 were the other obvious skips, if I was to see anyone it would be at 26. No one was in view ahead or behind, so I slowed down more because of the heat, and figured I was safe at 4th
27,28 Walking mostly, suffering, looking but not finding any shade
29. Back through 1, then going on my compass to the left of the patch of woods, trying, but not succeeding to count small knolls. As I pass the patch of woods to the right of me and approach the checkpoint circle I see Patrick coming from way left, and he doesn't look like he has dropped from the race just walking to the finish :) After the race finding that he had skipped 24 and 28 at the moment I had no idea, what's going on, but he is here and the all important 4h place is up for grabs :) so we are racing. Even though from bird eye's view it would have been more like this https://youtu.be/nvdTlLbel64?t=https://youtu.be/nv...
Veered left towards him, then figured he has't found 29 yet either, then I remembered that I had a compass and it says to go back to the right. We got 29 together and I punch ahead.
30. From all the walking and bathing while crossing the marshes around 1 I had recovered a bit so I managed to run somewhat faster and finished ahead.
Seems like 24 and 28 were not a bad choices to skip as long as one still has the strength to run and take advantage of the trail run to 29. For me, even if I have noticed that choice, I'would have still gone with 16 and 17 and cutting distance form the course instead.
Total errors: 4 min
Results:
Eric 1:50
Peteris 1:51
Will 1:52?
Me 2:31:36
Patrick 2:31:40
Course
Route
Wednesday Jun 22, 2016 #
Note
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Tuesday Jun 21, 2016 #
5 PM
Road Cycling 30:01 7.26 mi (14.5 mph)
ahr:131 max:147
Monday Jun 20, 2016 #
8 PM
Rollerskating 32:47 7.51 mi (4:22 / mi) +3m 4:22 / mi
ahr:131 max:153
Inline Skating