Training Archive: bill_lIn the 7 days ending 2007-11-03:
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| S | M | T | W | H | F | S | |||||||||||
Saturday Nov 3 | ||
| Walking 2:30:00 [1] | |
| slept:6.0 | ||
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MO Dept of Conservation Burn Clinic. 3 hours in the classroom this morning. 2.5 hours at a burn. The burn was a dud 'cause the switch grass stalks were still a little green so they didn't burn thoroughly. The leaves and the seed heads did burn fairly spectacularly at times, but not consistently. | ||
| Walking 30:00 [2] 1.5 mi (20:00 / mi) | |
| Walk the dog. It's kind of chilly out for 6PM. 51F. Tomorrow is supposed to be 70. High on tuesday is only predicted to be 45. | ||
Friday Nov 2 | ||
| Stretching 15:00 [1] | |
| slept:6.0 weight:166lbs | ||
| Strength (weights - Cybex) 50:00 [3] | |
| shoes: ASICS | ||
| Kirkwood Y | ||
| Cardio 32:00 [3] | |
| shoes: ASICS | ||
| STARTRAC elliptical thing. Didn't much care for the machine, but it got my HR up and didn't seem to bother my heel. | ||
Wednesday Oct 31 | ||
| Stretching 10:00 [1] | |
| slept:8.0 weight:165lbs | ||
| Cycling (MTB on the road) 1:00:00 [3] 20 km (3:00 / km) | |
| slept:8.0 weight:165lbs shoes: pearl cycle MTB | ||
| Ride out to Castlewood. Completely avoided Big Bend. | ||
| Cycling (Trail) 1:51:00 [3] 16 km (6:56 / km) | |
| shoes: pearl cycle MTB | ||
| Part of Grotpeter (far side of road), stinging nettle, cedar bluff, love trail back to top of hill.
Feel like some of my confidence is coming back. | ||
| Cycling (MTB on the road) 1:00:00 [3] | |
| shoes: pearl cycle MTB | ||
| Back home from Castlewood. Same route.
A most excellent ride on another beautiful day. I think my body is getting better at metabolizing fat for energy. The friend I rode with today said he was starving when we got to separate turns for home and without thinking much about it, I said I was too. But as I finished the ride home and thought about it more, I realized I wasn't that hungry. I ate well prior to the ride, a couple choc-choc-chip cookies during the ride, some diluted OJ for electrolyte replacement and carbs, but nothing else. Ate a small meal when I got home. | ||
Tuesday Oct 30 | ||
| Stretching 20:00 [1] | |
| slept:7.5 weight:166lbs | ||
| Wake-up and pre-run | ||
| Run 7:33 [3] | |
| shoes: ASICS #2 | ||
| PF didn't bother me during the o-meet, but it sure hurt that evening. Felt ok yesterday so thought I'd try a road run today. Got about a 1/4 mile from home and it was just too painful. Was altering my mechanics so decided to bail. | ||
| C • from reading your log over ... 5 | ||
Sunday Oct 28 | ||
| Stretching 15:00 [1] | |
| slept:8.0 weight:166lbs | ||
| Terrain warm up/down 5:00 [2] | |
| shoes: Montrail Vitesse #2 | ||
| Not long enough, but start time was at hand. | ||
| Orienteering race 23:03 [4] *** | |
| spiked:6/7c shoes: Montrail Vitesse #2 | ||
| St. Francois State Park - Prologue
1: Road then across field past ponds. 2: Across reentrant to south and then east through clearing to road and parking area. Misread map and mistook foot trail for the heavy black line running east. Lost 3ish minutes on trail, figuring out what had happened, and then getting back to control. 3: Redline. 4: Redline past north end of clearing, a little surprised by unmapped campground, then on into the control from a northerly direction. 30 seconds tyring to locate the campground on the map. 5: Redline. More unmapped rocks. 15 seconds. 6: Redline. The roads in the campground were hard to read but fortunately the outhouse on the far side just off the redline was mapped so keyed off of that. 15 seconds. 7: Roads to near small pond, then straight over to control. Finish: Intended to redline through the field. Followed a tractor path through the tall vegetation that added some distance and took me a little off to the south. 20 seconds? I think without the mistake at 2 and better reading on the run, a high 18 might have been possible (for me). Certainly a low 19 would have been doable. | ||
| Orienteering race 1:11:22 [4] *** | |
| spiked:6/9c shoes: Montrail Vitesse #2 | ||
| St. Francois State Park - Chase
1: Opted for redline. Went a little left and ended up at last control from prologue. Easy correction to the control, but lost about 2 minutes. Safest, and maybe fastest route would have been the road along the clearing and then cut in to get the control. 2: Boomed. Bad, bad, bad route choice. Took paved road north and gravel road east. Overran attack point and ended up spending 12+ minutes relocating and then getting to the control. I did spike it after relocating, but the damage was done. Saw several people hunting for this control and served as a warm-blooded control for a couple. There was an unmapped outhouse not far from the control on the gravel road. Put this on the map and maybe my route choice would have worked. 3: Was running behind Gary Thompson to this one so I took the opportunity to relax a little and regroup from the first two controls. 4: On the way out of #3, Gary went perpendicular to the redline to try an lead me off in the wrong direction. I didn't bite, but I did wonder where he was going. Spiked 4 and started feeling a lot better. Lost 30-60 seconds looking at map to be certain of my route and location. 5: Some uncertainty with regards to mapping of rocks. Didn't want to miss control so went further left than needed. Lost a minute. 6: Went north of a rocky, deep reentrant. A little extra yardage, but I think it was faster than the redline. Nailed the control. Caught up with Rudy on the way. Was quite suprised given my early errors. 7: Did a little extra climbing to be certain to hit the clearing. 8: Redline. 9: Redline most of the way. Went to clearing to the left of the control and then straight to it. Finish: B-line to road and then home. Right calf was threatening a cramp, so had to slow down a little. Should have taken fluids with me. | ||
| Note | |
| Drove to SFSP and back home again with Rudy. Enjoyed the company!
Today marked my first orienteering event (not counting AR) in the woods since last spring. Not sure when exactly. I did some control picking at Hawn and directed the Clilff Cave meet, both in June, but can't remember my last meet. It was a perfect day for an o-meet! But then, which days aren't? Anyway, the weather was perfect. Lots of sunshine, cool but not cold, light breeze. And Eric put together a couple of really fun courses. Note to self for next time at SFSP: Don't use the rocks marked on the map as navigable features. Or maybe scale the actual rock features down by an order of magnitued to decide if they're on the map or not? Seemed like there wasn't much rhyme or reason as to why some rocks got mapped and some didn't. Could be a good exercise to go back out and take a look. Not sure how I feel about the prologue-chase format. On the one hand it was fun to go out on a short course, compare notes, and then go back out again. But on the other, it meant sitting around for a chunk of time waiting for the next start. With a bigger field, I can see where it might be interesting. You'd get groups of racers progressing through the course on more of a head-to-head basis. On the whole, I had a mixed run on both courses. Biggest difficulty was reading the map while running. Second biggest problem: bright sun through the leaves on the map while moving made it doubly difficult to focus (optically not mentally) and forced me to stop a number of times. On the good side, for the most part I was moving through the woods really well and reading features pretty well. | ||
Prologue - Splits | ||
Chase - Splits | ||