Monday Jul 30 |
 | Running - Tempo (dirt road) 7:00 [3] 1.17 mi (5:58 / mi) | |
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| Warmed up 16 minutes for the WOC classic qualification race, about 7 minutes fairly briskly, then about 9 minutes easy. My legs felt good, but not as strong as yesterday. |
| Running - Easy (dirt road) 9:00 [2] 1.29 mi (6:58 / mi) | |
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| End of warm up for classic qualification. |
| Running - Pace (orienteering) 1:11:49 [4] 8.8 km (8:10 / km) | |
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| Ran WOC Classic Qualification race. I felt pretty good, physically. I ran fairly cautiously, but still lost around 5 minutes. I missed qualifying by 7.5 minutes, so--given that my goal was to qualify--my strategy was poor and I should have run faster. Still, it's good not to have bombed like I have in past WOCs. |
| Running - Easy (grass) 10:00 [2] 1.05 mi (9:31 / mi) | |
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| Warm down jog after classic (non)qualification. |
Sunday Jul 29 |
| Running - Tempo (dirt) 9:00 [3] 1.54 mi (5:50 / mi) | |
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| 18 minute warm up for the WOC Sprint race. The first 9 minutes, or so were fairly brisk, then the last 9 minutes were somewhat easier. My legs felt quite good. |
| Running - Easy (dirt) 9:00 [2] 1.35 mi (6:40 / mi) | |
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| The rest of my Sprint warm up. |
| Running - Pace (orienteering) 11:15 [4] 2.2 km (5:07 / km) | |
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| Ran WOC Sprint (2.66km) in 13:15 (4:59/km). About 2 minutes were at essentially sprint intensity, so I've logged them separately. It was a good race after I lost 1 minute on the first two controls, which was painful, since it would have been a pretty good result otherwise (top 30). I lost perhaps 10 seconds right after punching control 7 because the overprinting was light, so I couldn't find control 8 on the map. |
| Running - Sprint (orienteering) 2:00 [5] 0.46 km (4:21 / km) | |
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| Fastest parts of Sprint course. |
| Running - Barely (road) 4:00 [1] 0.27 mi (14:48 / mi) | |
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| Jogged to the bus with my backpack after the Sprint. |
| Running - Easy (road) 14:00 [2] 1.87 mi (7:29 / mi) | |
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| Jogged out and back from the Poliisikoulu through the rural/light industrial district of Hervanta. My legs were somewhat tired from the Sprint. |
Saturday Jul 28 |
| Running - Easy (orienteering) 1:12:07 [2] 6.55 mi (10:59 / mi) | |
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| Jogged around at the WOC Sprint model event for 65:07, mostly on an old map of the actual competition terrain. (I guess they had to let people run around on it, since other competitors had run there fairly recently.) Again, my left hamstring was quite painful to start with, but got better as I went. 7 min. warm down after the sprint model course. |
| Running - Pace (orienteering) 15:36 [4] 2.3 km (6:47 / km) | |
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| Ran WOC Sprint model course on Kauppi 1 map. I ran the first couple controls easy, then ran hard. |
Thursday Jul 26 |
| Running - Easy (road) 11:00 [2] 1.69 mi (6:31 / mi) | |
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| Warm up for test race at Honkaniemi. My left hamstring was distinctly clinchy and painful when I started warming up, but got much better toward the end. |
| Running - Tempo (orienteering) 58:50 [3] 6.2 km (9:29 / km) | |
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| Ran test race at Honkaniemi. I felt pretty good moving through the terrain, but not especially fast--it's fairly rugged between the bumpiness, the hills, the clearcuts and the thick areas. I had about 4-5 minutes of lost time. |
| Running - Easy (forest) 9:26 [2] 0.94 mi (10:01 / mi) +10m 6:02 / km | |
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| Warm down jog at Honkaniemi. |
Tuesday Jul 24 |
| Running - Easy (road) 16:50 [2] 2.3 mi (7:19 / mi) | |
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| 12:15 warm up before and 4:35 warm down after a practice line-O and course. |
| Running - Tempo (orienteering) 58:25 [3] 5.4 km (10:49 / km) | |
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| Ran line-O leading to a point to point course on Aitovuori map. I had trouble following the details once I got off easy linear features. I got a little better as I went along, but the key was to use simplifying features whenever possible. Ran easy part of the time, but tried to go semi-fast most of the time. |
Monday Jul 23 |
| Running - Easy (road) 35:00 [2] 4.57 mi (7:40 / mi) | |
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| In Finland, I jogged around the vicinity of the Poliisikoulu (Police School), where the U.S. Team stayed for the World Champs. |
Thursday Jul 19 |
| Running - Tempo (road) 9:40 [3] 1.62 mi (5:57 / mi) | |
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| Ran to school for a cappella. I felt pretty good. |
| Running - Easy (road / grass) 40:00 [2] 5.0 mi (7:59 / mi) | |
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| Ran home from campus, then to Woodland, then did some recovery jogging between some sprints, bounding, and a couple 800s, then jogged home. |
| Running - Sprint (hill bounding / drills) 3:16 [5] 0.46 mi (7:06 / mi) | |
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| On a 60-65 meter hill (from the edge of the trees to the tree near the South-most Aurora overpass at Woodland), I did 3 x bounding (exaggerated and prolonged strides), 3 x running up hard backwards, 3 x fast strides with exaggerated arm action, and 3 x high knees. Jogging back recovery. |
| Running - Pace (track) 5:04 [4] 1.0 mi (5:04 / mi) | |
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| Ran 2 x 800m with one lap jogging recovery: 77+75=2:32.7 and 78+73=2:31.2 They felt sort of tough after the hills. |
Tuesday Jul 17 |
| Running - Tempo (road) 10:52 [3] 1.77 mi (6:08 / mi) | |
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| Ran at medium speed to Bagley Hall to meet Bill for a run. |
| Running - Easy (road / grass / trail) 42:11 [2] 5.0 mi (8:26 / mi) | |
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| Ran easy to the Arboretum, to Foster Island, then back to Bagley. |
Sunday Jul 15 |
| Running - Easy (trail) 2:50:00 [2] 17.0 mi (10:00 / mi) | |
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| Ran a section of the White River 50 mile course with Scott Jurek, William Emerson, and a bunch of other Footzone group folks. We went from Skookum Flats up the river to the airfield, up the hill to the top of the ridge, along the ridge and up to the top of Suntop, then down the hill to Scott's car. This route has almost 3000 feet of net gain. I took it pretty easy right at the beginning, then picked it up to an easy-but-brisk pace. The intensity increased when we climbed the hill from the airfield, because I was with William, but I felt pretty good, despite a bit of a burn in the legs at times. |
Saturday Jul 14 |
| Running - Easy (grass / road / trail) 1:06:11 [2] 8.02 mi (8:15 / mi) | |
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| Jogged with Bill at Greenlake, then to his house, then home. I went home significantly faster than the 9 minute pace that I was running with Bill. |
Thursday Jul 12 |
| Running - Pace (road) 4:40 [4] 0.83 mi (5:37 / mi) | |
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| I ran after the bus, but the bus got away. I eventually decided to walk. I wasn't going far, and it was a nice day. |
| Running - Easy (road) 11:40 [2] 1.65 mi (7:04 / mi) | |
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| Ran to school for a cappella. My left achilles hurt a bit. |
Monday Jul 9 |
| Running - Easy (grass / trail) 5:00 [2] 0.67 mi (7:27 / mi) | |
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| Warm up for short course day of WCOCs. |
| Running - Tempo (orienteering) 18:47 [3] 2.17 km (8:39 / km) | |
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| Ran short course day of WCOCs in 37:35. I started off well, then had one big mistake and a few smaller ones. About half the course was Tempo intensity and half at Pace intensity. |
| Running - Pace (orienteering) 18:48 [4] 2.17 km (8:40 / km) | |
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| ...rest of WCOC short course. |
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Course 6 - Splits |
Sunday Jul 8 |
| Running - Easy (grass) 8:00 [2] 1.07 mi (7:29 / mi) | |
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| Warm up for day 2 of WCOCs. My left achilles hurt a bit. |
| Running - Easy (orienteering) 20:00 [2] 1.8 km (11:07 / km) | |
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| Ran day 2 of the WCOCs in 81:47 (less 1:50). I was late to my start, not least of all because meet time was ahead of real time by a few minutes, so I started almost two minutes late. I had trouble switching into race mode, both in running and in my mental focus, so I went slowly for the first three controls and some of leg 3-4, then I started running normally on the long leg to number 5. about 3/4 of the course was Tempo pace, after the easy and rough beginning. |
| Running - Tempo (orienteering) 59:57 [3] 8 km (7:30 / km) | |
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| ...the rest of WCOC day 2. |
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Course 8 - Splits |
Saturday Jul 7 |
| Running - Easy (grass) 8:00 [2] 1.0 mi (7:59 / mi) | |
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| Warmed up for day 1 of the Western Canadian Champs at Fort Desjarlais, near Hartney, Manitoba. |
| Running - Tempo (orienteering) 1:03:04 [3] 8.43 km (7:29 / km) | |
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| Ran day 1 of the Western Canadian Champs. I had a pretty good run, with no large mistakes, and I felt pretty strong. |
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WCOC Day 1 Course 8 - Splits |
Thursday Jul 5 |
| Running - Easy (orienteering) 21:30 [2] 2.8 km (7:41 / km) | |
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| Picked up controls as a warm-up on my way to the start of the relay at Sylvan Lake. |
| Running - Pace (orienteering) 21:00 [4] 2.93 km (7:10 / km) | |
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| Went out for three loops of the two-person, score-O style relay: 8, 12, and 1 minute. I ran hard but lost 3.5 minutes on one control because it was in the wrong place, so I should've been a bit under 6 min/km. There was about 140 meters climb. My team mate was 10-year-old Owen Newson, who did a fine job navigating to the controls, but then let his focus lapse and had some trouble getting back to the start/finish. It was a fun time and a good format for an easily set, mixed skill relay: Each member had to visit at least 6 of the 14 controls, and each had to go out three times and punch a minimum of one control each time out. |
Wednesday Jul 4 |
| Running - Easy (terrain) 8:00 [2] 1.2 km (6:40 / km) | |
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| Jogged to the start of the route choice exercise at Alkali Lake South. |
| Running - Easy (orienteering) 1:00:00 [2] 5 km (12:00 / km) | |
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| Ran route choice exercise on Alkali Lake South, shadowing Lauren Wolfe and Morgan Lay, then I picked up a few controls on the way back to the car. It was hot so we went swimming at Premier Lake in the afternoon. |
| Running - Sprint (orienteering) 1 [5] 0 mi ( / mi) | |
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| We did a map copying relay in the evening: The coaches (adults) vs. the older juniors vs. the younger juniors. We did our best, but the older juniors kicked our butts. We took turns memorizing a control from our map, then sprinting to the blank map we had to copy the leg onto, then back to tag the next person. |
Tuesday Jul 3 |
| Running - Barely (orienteering) 1:20:00 [1] 5.33 km (15:01 / km) | |
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| Shadowed Erika Lay and Lauren Wolfe for a line-O at Sylvan Lake North in the morning. |
| Running - Easy (terrain) 6:00 [2] 0.75 mi (7:59 / mi) | |
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| Warm up for rough/precision exercise on Sylvan Lake South map. |
| Running - Pace (orienteering) 13:48 [4] 1.7 km (8:07 / km) | |
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| Ran three controls shadowing Thomas Nippen at Sylvan Lake South. The object of this exercise was to pick an attack point and thus break each leg into rough and precision orienteering sections. About three minutes were lost in two mistakes, so we were moving pretty well (5:35 for the 1 km first leg). |
| Running - Tempo (orienteering) 17:13 [3] 2 km (8:36 / km) | |
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| Ran the last four controls of the rough/precision exercise shadowing Robin Foubister, who was more tentative but had less lost time (1-2 minutes, counting hesitations?). |
| Running - Easy (trail) 10:36 [2] 1.18 mi (8:59 / mi) | |
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| Warm down jog back to Purcell House after rough/precision exercise. |
Monday Jul 2 |
| Running - Easy (grass) 6:00 [2] 0.8 mi (7:30 / mi) | |
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| Brief warm up for Classic race at Alkali Lake. Bill and I arrived late after taking a wrong turn (1 hour detour) on the way there, despite already having driven to Alkali Lake. |
| Running - Tempo (orienteering) 30:55 [3] 4.26 km (7:15 / km) | |
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| Ran Classic course 4 in 61:50, but I had to run to the start, so it was really 61:04. About half the course was at Tempo intensity and about half at Pace (which I've logged separately). I made a big mistake on one control and had some other smaller bits of lost time, so it was a fair-to-poor run. Also, I felt tired from so many days of racing. |
| Running - Pace (orienteering) 30:55 [4] 4.26 km (7:15 / km) | |
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| ...Classic at Alkali Lake. |
| Running - Easy (orienteering) 54:41 [2] 5 km (10:56 / km) | |
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| I shadowed Matthew Nippen and Carl Lundgren on classic course 3 as the first exercise of the Sass Peepre Western Junior Training Camp in Cranbrook. |
| Running - Easy (orienteering) 23:52 [2] 2.5 km (9:33 / km) | |
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| Picked up a few controls at Alkali Lake. |
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Classic 4 - Splits |
Sunday Jul 1 |
| Running - Easy (orienteering) 2:00:41 [2] 13.6 km (8:52 / km) | |
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| Ran the Enduro with Bill. It was fun, and we had a good strategy: separation of labor. He navigated to the first several controls while I figured out the sections on the aerial photo and the topo map. We started out really easy, then built up to a steady jog. |
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Enduro - Splits |