Wednesday Sep 29 |
 | trail run 52:24 [3] 11.1 km (4:43 / km) | |
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| Morning run out the power line to Loch Raven, down a re-entrant and around on the trails. Back through the rough-open fields between the million dollar homes by the watershed. The lake is all muddy from the hurricane rains yesterday. Yet another small blister on the left heel. Once again I have no idea why - been wearing these O shoes with the brace for weeks with no problems. |
Monday Sep 27 |
| trail run 37:50 [3] 9 km (4:12 / km) | |
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| Trail run along stony run in Roland Park before work. |
| terrain run 33:28 [3] 5 km (6:42 / km) | |
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| Run in terrain at Oregon Ridge park just before dark. Got nice and scratched up. Plenty of climb, and trying to run smoothly through everything - clean woods, laurel, marshes. |
Sunday Sep 26 |
| orienteering 36:28 [5] 6.9 km (5:17 / km) | |
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| U.S. Relay champs, Red course (Leg 4, 4-pt team). Ran with Brad, Mike Ball and Mihai. Was 3/17 on the leg, but William H. kicked butt - he ran through me and Mook at control #4 and just kept going. Mostly open running, with some interesting routes through a dense ski trail network near the end. Legs tired. We were 4th overall, just 38 seconds out of the medals and 3.5 mins behind the winners (CSU). |
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Red - Splits |
Saturday Sep 25 |
| orienteering 1:11:13 [4] 10.1 km (7:03 / km) | |
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| Day 1 Blue, Maine A-meet. Errors on #3 and #8. |
| orienteering 42:26 [4] 5.95 km (7:08 / km) | |
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| U.S. Night-O champs. Red course. Ran red because I hate night-O, but there was alot of running out in the open and on trails, with some interesting controls in the middle. Had a great time after all. |
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Blue - Splits |
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Red - Splits |
Thursday Sep 23 |
| cycling 1:13:30 [4] 24.95 mi (2:57 / mi) | |
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| Work commute. |
Wednesday Sep 22 |
| road run 52:30 [4] 13.1 km (4:00 / km) | |
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| Up to Druid Hill park, one loop around the mansion then 3 laps of Druid Lake and back to work. |
Saturday Sep 18 |
| orienteering 37:24 [3] 4.4 km (8:30 / km) | |
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| Ran a course in the WOC relay model area after watching the middle distance finals. Wet and slippery out there. Lots of other competitors out there made it very distracting. This was similar terrain the to middle distance quals (another piece of the same map), and as such it was pretty tough stuff. |
Friday Sep 17 |
| road run 8:00 [3] 1 km (8:00 / km) | |
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| warm-up with James. |
| orienteering 17:39 [5] 3.4 km (5:11 / km) | |
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| Ran the Sprint final course on the rest day (Rocklunda). The control codes were diferent on the controls, and had to sneak around the fences through the forest to start because of the public races going on. This time is exactly 2 mins slower than Brian ran it. I lost 30 sec on #11 due to a poor route execution (i.e. error - wrong turn on a trail). The rest was pretty clean, so Brian was just doing everything faster. |
| trail run 6:00 [2] 0.75 km (8:00 / km) | |
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| Cool down with James. |
Thursday Sep 16 |
| orienteering 1:10:47 [3] 8.8 km (8:03 / km) | |
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| Ran most of the M21-1 public course after watching the WOC Long final on Marrsjon map (same area as the long quals). Blew #2 massively. Must have come out on the wrong bearing and missed a track I was supposed to hit. Took a good 20 mins to figure it out I'd guess. Ugh. Felt like bagging it, as it was getting late, but forced myself to run at least through the first loop. When I looped back to the finish area I could see that everyone else was finished, so I just did the last 2 controls and went in. Pretty demoralizing. Also very muddy. |
Wednesday Sep 15 |
| orienteering 18:00 [3] 2.5 km (7:12 / km) | |
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| warm-up in sprint warm-up area. Raining. |
| orienteering 14:47 [5] 2.8 km (5:17 / km) | |
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| WOC Sprint qual, heat C. had a very short 1st leg, which I blew looking to hit the mapped clearing which was just an opening in the canopy - different from every other mapped clearing I had seen the entire training week. Anyways, then made a rather poor rout choice to 2, dropping several lines unnecessarily. Tried chasing a group across a few field legs but couldn't make any ground sprinting for all I was worth. These guys can run! Went through a swamp on the way to 8. Should have taken an extra couple of seconds to locate the trail I was trying to hit. All-in-all not a terrible run. Was my best result of the week, 24th out of 32, but still 1.5 mins out of qualifying and 3 mins behind the winner (25% back). Close enough to taste. Damn. |
Tuesday Sep 14 |
| road run 4:00 [3] 0.5 km (8:00 / km) | |
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| warm up. |
| orienteering 11:55 [5] 2.55 km (4:40 / km) | |
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| Sprint training on the Ashagen map. This was the WOC Sprint model area. Ran at race pace. Error entering and leaving #2, and a little far on 3. Lots of kids out hiking on the trails and yelling "GO USA!!" as we ran by. |
| orienteering 20:00 [3] 2.3 mi (8:41 / mi) | |
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| On Ashagen again. James went out with me and helped with error analysis. Re-ran most of the course, concentrating on where my errors occured. Banged my thigh on a cliff. |
| orienteering 20:00 [3] 2.3 mi (8:41 / mi) | |
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| On Ashagen again. James went out with me and helped with error analysis. Re-ran most of the course, concentrating on where my errors occured. Banged my thigh on a cliff. |
| orienteering 19:00 [3] 3.4 km (5:35 / km) | |
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| A different sprint training area nearby (Raby). Ran a course, with James shadowing me the first half. Went through one area where there was a class of very small kids and their teacher all running around in the middle of the forest. They were all saying "hej!" "hej!" It was very eerie, like being surrounded by a bunch of alien midgets. |
Monday Sep 13 |
| orienteering 18:00 [3] 1.5 km (12:00 / km) | |
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| Middle distance warm up in the warm-up area. Got lost, foreshadowing things to come. |
| orienteering 48:54 [4] 5.75 km (8:30 / km) | |
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| WOC Middle distance qual, Nortuna map. Very tough area. Thick in some areas, and rocky as all hell. Wadd blew his other ankle in here today. James said he went down at least 3 times. |
| road run 12:00 [2] 1.5 km (8:00 / km) | |
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| cool-down with Erin along some fields of seed pods. The seeds tasted yucky. |
Sunday Sep 12 |
| orienteering 7:30 [3] 1.5 km (5:00 / km) | |
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| Warm up for long distance qual in the warm-up terrain. |
| orienteering 1:25:00 [5] 12.3 km (6:55 / km) | |
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| Long distance qualifier, Heat B. Very nice terrain compared to what we have been training in. The orienteering was relatively easier, and I had my best per km time of the entire trip (7:45/km), but still near the bottom of the results I'm afraid. Happy with the race though! One highlight was making a smal bobble together with Simone Luder on the 2nd to last control and then running the last control and through the chute with her. I was able to stay ahead in the chute by pushing as hard as I could go, and the wave of cheering behind me (for her) was cool. :) Hopefuly I helped her push up the chute, but I doubt it. Cherie Mahoney came in on her course just after I did and she got the last quali spot for the final - the only North American to qual in either the Long or the middle distance. |
| road run 12:00 [2] 2 km (6:00 / km) | |
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| Cool down run after the race. |
Saturday Sep 11 |
| orienteering 36:12 [3] 4.5 km (8:03 / km) | |
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| Long distance model event, Damsjon near the qual area. Sloppy. |
Friday Sep 10 |
| orienteering 29:41 [3] 3.2 km (9:17 / km) | |
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| Middle distance model event, Paradiset near Tortuna. |
Thursday Sep 9 |
| orienteering 1:30:45 [3] 10.3 km (8:49 / km) | |
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| Rotmossen, 1:10000. Middle relevant. Nice long course with 23 controls. Awesome. |
| orienteering 33:20 [3] 4 km (8:20 / km) | |
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| Quick set in the afternoon on the north part of Acktjarnarna (1:10000) with James, Erin and Tom. Very nice. Blueberries up the wazoo. |
Wednesday Sep 8 |
| orienteering 1:22:11 [3] 9.6 km (8:34 / km) | |
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| Brudslojan, 1:15000 again. Ran a different course. Liking this more and more each time. Long distance relevant. |
Tuesday Sep 7 |
| orienteering 1:27:12 [2] 8 km (10:54 / km) | |
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| Angsjon. This was a brutal area. 1:15000. "somewhat relevant for long". The mapping here was impossible to read. I went ton one place - a cliff with 1 mapped boulder below it. There were 4 boulders there all in a row - 3 were 1.0m high, and one was 1.2m high, and that one was on the map. It was like this all over. To top it off this was the most uneven, pock-marked ground of all the maps so far. I lost count of the number of holes I stepped in. After telling the rest of the team about this (Only Mikell and I got over here this morning), everyone else wisely decided to go elsewhere. Karen had also run on another map north of here earlier and didn;t bother getting us that map with the set...now we know why! Ugh |
| orienteering 30:32 [3] 4.1 km (7:27 / km) | |
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| Actjarnarna again just to get our confidence back after this morning. It helped immensely. The blueberries on this map are awesome! My socks have blue stains all over them. |
Monday Sep 6 |
| orienteering 1:11:40 [3] 8 km (8:58 / km) | |
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| ackjarnarna map, 1:10000 middle distance relavant terrain. Much nicer stuff - at least easier to read. Mostly swampy and wet, 2.5m contours - very subtle stuff. Trying to sort out knolls which are just moss-covered lumps in the terrain. Some of the locations on the training maps have tiny mini-comtrols which are tough to see, and some of the locations have no control at all. Since you don;t know what to expect it forces come careful checking at the locations. Somtimes there is just an old rotten punch stand. Sometimes nothing at all. |
| orienteering 58:25 [3] 6 km (9:44 / km) | |
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| Brudslojan map, 1:15000 Long distance relevant. Much better run this afternoon. Seem to be getting better and better at it with more time in the woods, but still barely managing 10 mins per km in most cases. If I try to run any faster I lose contact, which is worse. The ankle is doing ok - most pain is from my uninjured one (from teh injury 3 years ago). The footing is very tough here. Take one look at your map and you usually step in or trip on something. |
Sunday Sep 5 |
| orienteering 1:29:05 [2] 7.95 km (11:12 / km) | |
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| 1:15000, Long Distance relevant terrain. Rough first morning. The terrain is brutally technical and lumpy and rocky underfoot. Any time I tried to pick up the speed I lost contact and had to relocate - a frightening proposition here. |
Saturday Sep 4 |
| orienteering 22:12 [3] 3.6 km (6:10 / km) | |
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| Sprint course traning in Raby Map, Vasteras, SE |
Friday Sep 3 |
| stationary bike 40:00 [3] 10.75 mi (3:43 / mi) | |
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| Another early morning on the trainer. Leaving for Sweden this evening. |
| weights 20:00 [2] 1.0 mi (20:00 / mi) | |
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| Schlepping my crap around town to the bus and train stops. |
Thursday Sep 2 |
| Note | |
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| Finally finished drawing all my Wyoming routes today and got all the training entered. Still have some training in SUI in Oct 2002 that isn't entered. Wonder if I wrote it down even? |
| road run 51:17 [3] 12.55 km (4:05 / km) | |
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| Roland park. The usual 12.5 km loop. Felt harder than usual. |
Wednesday Sep 1 |
| road run 40:25 [4] 10.15 km (3:59 / km) | |
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| Roland park, road and trail. With active ankle and new shoes and socks and blister pad. |