Training Log Archive: bill_lIn the 1 days ending Nov 10, 2007:
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Saturday Nov 10, 2007 #
Event: SLOC - Meramec State Park
Note
3AM: No training today, well, yesterday at this point... :(
Been sitting at my computer for close to 19 hours now.
Orienteering on < 4 hours sleep will be good practice for adventure racing...
Been sitting at my computer for close to 19 hours now.
Orienteering on < 4 hours sleep will be good practice for adventure racing...
Stretching 10:00 [1]
slept:2.0 weight:165lbs
Wake-up
Finally got to bed at 3 and then couldn't go to sleep. Benjamin came in at 8. Better than nothing, and actually felt pretty good after a shower.
Finally got to bed at 3 and then couldn't go to sleep. Benjamin came in at 8. Better than nothing, and actually felt pretty good after a shower.
Stretching warm up/down 10:00 [1]
shoes: Montrail Vitesse #2
Some stretching, some easy jogging. Heel still a touch sore but feels much better.
Checking out the maps for Green (6.6k) and Red (8.0) courses. Since I haven't been running for 4 weeks, I thought maybe I should do the Green. But, I really wanted to do the Red so....
Checking out the maps for Green (6.6k) and Red (8.0) courses. Since I haven't been running for 4 weeks, I thought maybe I should do the Green. But, I really wanted to do the Red so....
Orienteering race 1:44:54 [4] *** 8.0 km (13:07 / km) +300m 11:03 / km
spiked:12/14c shoes: Montrail Vitesse #2
Red course.... of course. Good: Nav & a red course PR. Not happy with: Physical performance. How can you have a PR and problems with physical performance at the same time? Read on....
Course: First 4ish K (controls 1-6) was pretty flat, but a lot of light green. Mapped trails were very difficult to find. Virtually all of the 300m of climb were in the next 3ish K (controls 7-13). Lots of loose volcanic? rock covered with downed branches, treees and leaves. Last 1k was basically all down hill (that was a relief!). Eric has the map posted.
The details....
I was very pleased with my navigation today.
Managed good contact with the map, better reading while moving, good advance leg planning while moving, good choice of attack points, good route choices, no big errors, and no bad route choices. A couple of small near-the-circle bobbles. Nailed most of the tougher controls.
I didn't use vegetation boundaries for nav since they've changed some since the map was made in '96. But the open areas are still there and recognizable. There is a lot of rock that's not mapped, but I didn't have the trouble today that I had at St. Francois a couple weeks ago. I made an effort to choose attack points that would give me a good view of the control. I also made sure that I aimed off on the controls where there were multiple similar features and no handrails, or to make use of handrails that led directly to the control.
I noticed that my map memory is getting better, (I'm not looking at the map less frequently, but I think better map memory allows for shorter glances) and that I'm recognizing more features.
While I did better at reading the map while on the move, I still had to stop to match up features in some of the areas where I out ran my ability to nav.
However, I was not as pleased with my physical performance even, though I think I had a PR for a red course.
Contributing factors: 1. I haven't been running for 4 weeks. 2. After 3 really good leg workouts (weights and bike) this week, I was having trouble on Wed and Thursday with cramps in the calves and hams and they were still really tight this morning.
So, on the way to number 11, about 150m from the control, going down a large hill, my feet and calves started to cramp.... eased up the pace, but by the time I got to 12, I could only manage a walk through the rock and limb strewn woods. By the time I got to 14, I was down to a walk on all surfaces.
Leg comments. If I'd been able to maintain pace, I think I'd have finished in about 90 minutes. With improved running endurance I should be able to hit mid 80's. Better at reading while moving, llow 80s. Is upper 70's unthinkable??? Something to shoot for.
Course: First 4ish K (controls 1-6) was pretty flat, but a lot of light green. Mapped trails were very difficult to find. Virtually all of the 300m of climb were in the next 3ish K (controls 7-13). Lots of loose volcanic? rock covered with downed branches, treees and leaves. Last 1k was basically all down hill (that was a relief!). Eric has the map posted.
The details....
I was very pleased with my navigation today.
Managed good contact with the map, better reading while moving, good advance leg planning while moving, good choice of attack points, good route choices, no big errors, and no bad route choices. A couple of small near-the-circle bobbles. Nailed most of the tougher controls.
I didn't use vegetation boundaries for nav since they've changed some since the map was made in '96. But the open areas are still there and recognizable. There is a lot of rock that's not mapped, but I didn't have the trouble today that I had at St. Francois a couple weeks ago. I made an effort to choose attack points that would give me a good view of the control. I also made sure that I aimed off on the controls where there were multiple similar features and no handrails, or to make use of handrails that led directly to the control.
I noticed that my map memory is getting better, (I'm not looking at the map less frequently, but I think better map memory allows for shorter glances) and that I'm recognizing more features.
While I did better at reading the map while on the move, I still had to stop to match up features in some of the areas where I out ran my ability to nav.
However, I was not as pleased with my physical performance even, though I think I had a PR for a red course.
Contributing factors: 1. I haven't been running for 4 weeks. 2. After 3 really good leg workouts (weights and bike) this week, I was having trouble on Wed and Thursday with cramps in the calves and hams and they were still really tight this morning.
So, on the way to number 11, about 150m from the control, going down a large hill, my feet and calves started to cramp.... eased up the pace, but by the time I got to 12, I could only manage a walk through the rock and limb strewn woods. By the time I got to 14, I was down to a walk on all surfaces.
Leg comments. If I'd been able to maintain pace, I think I'd have finished in about 90 minutes. With improved running endurance I should be able to hit mid 80's. Better at reading while moving, llow 80s. Is upper 70's unthinkable??? Something to shoot for.
Walking 30:00 [2] 1.5 mi (20:00 / mi)
shoes: ASICS #2
Walk with Laura & Cleo.