Training Log Archive: VectorIn the 7 days ending Mar 18, 2017:
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Saturday Mar 18, 2017 #
Event: RMOC - Mueller State Park
Orienteering race 1:34:00 [4] * 12.5 km (7:31 / km) +300m 6:43 / km
spiked:5/7c shoes: X-Talon 212
Score-O style, restricted to trails only since it was going to be a Ski-O. Got a late start due to registering folks & wanted to join up w/ the family so still had 35 min's remaining by the time got back. Not bad for 1st event of season. But I blew past one of the trails and did about 1 km extra-curricular running. Did it again later! Almost seems harder having to stay on the trails :) BEAUTIFUL setting at Mueller State Park behind Pikes Peak & Raspberry Mtn. Our little ones did excellently and went a lot longer than expected. Of course they both passed out within seconds of starting our drive home. Wonderful Ski-O course modified for running due to absence of snow. I'm definitely not ready for summer yet, but it's already here! And great workout in the terrain.
CY17 control goal count = 49
CY17 control goal count = 49
Friday Mar 17, 2017 #
X-cntry running 27:00 [3] 5.15 km (5:15 / km) +20m 5:09 / km
shoes: Adidas
Orienteering 5:00 [0] ***
22c
Armchair-O - Miami Whitewater 2016 Flying Pig blue middle.
CY17 control goal count = 41
CY17 control goal count = 41
Thursday Mar 16, 2017 #
Abs and/or arms 15:00 [1]
Core work
Legs and/or sprints 15:00 [1]
Hips & leg strength & flexibility
Orienteering 5:00 [0] ***
12c
Armchair-O. Akeselas, Norway.
CY17 control goal count = 19
CY17 control goal count = 19
Wednesday Mar 15, 2017 #
X-cntry running 20:00 [2] 3.4 km (5:53 / km) +20m 5:43 / km
shoes: Adidas
Orienteering (Armchair-O) 5:00 [0] ***
7c
Tuesday Mar 14, 2017 #
X-cntry running 20:00 [2] 3.2 km (6:15 / km) +10m 6:09 / km
shoes: Adidas
Time was a guess, no watch.
Well, time to start spring training! Turns out I can make it to Flying Pig in April too, which is miraculous considering the 4 TDYs I have scheduled in Mar & Apr. So here it goes again, more O!
At the last Armed Forces USA training camp there was good discussion & advice about goals and here is what I'm working on for 2017 in the interest of holding myself more accountable:
- Biggest goal: Score a 70 on blue for 1st time (my last sprint I would have been in 60's had I just punched the stupid spectator control (my time of 26:17 would have got me about a 63)... and I've had a few 60's scores in past... I know I can do it, so this is my current ultimate goal).
- Consistent 10-mile pace equivalent to terrain
- Terrain 10 mile at 70 score pace w/ intervals
- 2,000 controls (real or visualized/armchair-O) within a year (that's 40+/week- very doable)
- 100% exit plan at races
- Set a course x2
- Visualization (armchair-O) every day that I fail to actually exercise
- Minimum of 1x/week running on a map in some fashion
Fitness-wise:
- Incorporate more terrain & hill intervals into workouts
- Ankle strength
- Plyometric exercises
- Core strength
- The usual hip training to prevent repeat of the grand 2014-2015 hip disaster
- Middle & Long intervals training follow-through
Looking back on 2016 I'm overall ecstatic that I was able to get back in the sport. On this date just 1 year ago I was still having hip issues and even hit a point just 11 months ago when I didn't think I would ever be able to orienteer again. I persevered and kept working hard at what seemed like never-ending, mundane, and time-sucking stretching, strength training, etc and it all eventually paid off. Not only did I get back in sport, but I also started scoring in the 50's at nat'l blue races and would have sealed it w/ a 60's score in my last nat'l run of 2016 were it not for the stupid not punching the spectator control bit. I had a lot of mistakes too and clearly needed to be more fit for the "classic" and long races (had an OT), but big picture is I'm happy w/ what I was able to do in 2016.
So 2017 I hope becomes a year to build upon 2016's successes and iron out some of my 2016 shortcomings both physically and mentally. My biggest problem w/ training has been getting consistency and I haven't been doing enough deliberate O-training other than occasional local meets like the hill and terrain interval runs, longer distances, etc. Plus since I realized how many controls world class O-athletes actually visit in a year, I decided to mitigate some of that gap by at least visualizing controls via armchair-O even if I can't actually get to that many controls in real life. Perhaps that will help. The main challenge is getting out in the woods since unlike in Michigan I don't live *in* the woods any more, so it becomes a time and logistics challenge to train properly. The altitude training here is a freebie, but man I can't believe how well some of the locals here run at the 9,000' MSL and above altitudes when I'm running around feeling like my lungs are being sucked out of my chest through my throat!
On my radar for races are Flying Pig, the Boise CTOC summer race, Rocky Mtn State Games, and possibly CISM if that pans out.
Long term goal is I really want to make the 2019 World Military Games team if USA sends us. It will be in China and since I speak Chinese and have never been to Wuhan I definitely want to get out to that one. Only 2 years out so definitely not too soon to start preparing regardless if 2017 and 2018 CISM don't pan out for me.
Well, time to start spring training! Turns out I can make it to Flying Pig in April too, which is miraculous considering the 4 TDYs I have scheduled in Mar & Apr. So here it goes again, more O!
At the last Armed Forces USA training camp there was good discussion & advice about goals and here is what I'm working on for 2017 in the interest of holding myself more accountable:
- Biggest goal: Score a 70 on blue for 1st time (my last sprint I would have been in 60's had I just punched the stupid spectator control (my time of 26:17 would have got me about a 63)... and I've had a few 60's scores in past... I know I can do it, so this is my current ultimate goal).
- Consistent 10-mile pace equivalent to terrain
- Terrain 10 mile at 70 score pace w/ intervals
- 2,000 controls (real or visualized/armchair-O) within a year (that's 40+/week- very doable)
- 100% exit plan at races
- Set a course x2
- Visualization (armchair-O) every day that I fail to actually exercise
- Minimum of 1x/week running on a map in some fashion
Fitness-wise:
- Incorporate more terrain & hill intervals into workouts
- Ankle strength
- Plyometric exercises
- Core strength
- The usual hip training to prevent repeat of the grand 2014-2015 hip disaster
- Middle & Long intervals training follow-through
Looking back on 2016 I'm overall ecstatic that I was able to get back in the sport. On this date just 1 year ago I was still having hip issues and even hit a point just 11 months ago when I didn't think I would ever be able to orienteer again. I persevered and kept working hard at what seemed like never-ending, mundane, and time-sucking stretching, strength training, etc and it all eventually paid off. Not only did I get back in sport, but I also started scoring in the 50's at nat'l blue races and would have sealed it w/ a 60's score in my last nat'l run of 2016 were it not for the stupid not punching the spectator control bit. I had a lot of mistakes too and clearly needed to be more fit for the "classic" and long races (had an OT), but big picture is I'm happy w/ what I was able to do in 2016.
So 2017 I hope becomes a year to build upon 2016's successes and iron out some of my 2016 shortcomings both physically and mentally. My biggest problem w/ training has been getting consistency and I haven't been doing enough deliberate O-training other than occasional local meets like the hill and terrain interval runs, longer distances, etc. Plus since I realized how many controls world class O-athletes actually visit in a year, I decided to mitigate some of that gap by at least visualizing controls via armchair-O even if I can't actually get to that many controls in real life. Perhaps that will help. The main challenge is getting out in the woods since unlike in Michigan I don't live *in* the woods any more, so it becomes a time and logistics challenge to train properly. The altitude training here is a freebie, but man I can't believe how well some of the locals here run at the 9,000' MSL and above altitudes when I'm running around feeling like my lungs are being sucked out of my chest through my throat!
On my radar for races are Flying Pig, the Boise CTOC summer race, Rocky Mtn State Games, and possibly CISM if that pans out.
Long term goal is I really want to make the 2019 World Military Games team if USA sends us. It will be in China and since I speak Chinese and have never been to Wuhan I definitely want to get out to that one. Only 2 years out so definitely not too soon to start preparing regardless if 2017 and 2018 CISM don't pan out for me.