Training Log Archive: bill_lIn the 7 days ending Jun 28, 2010:
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Monday Jun 28, 2010 #
8 AM
Terrain warm up/down 25:00 [2]
ahr:120 max:145 shoes: Inov8 RL 320 Blue
Warm up prior to my 9:30 start time. Includes the big climb up to the start at the top of the hill.
9 AM
Orienteering race (US Champs Sprint - Red) 33:11 [5] ***** 2.5 km (13:16 / km) +65m 11:45 / km
ahr:143 max:170 spiked:14/19c shoes: Inov8 RL 320 Blue
US Champs Sprint Red Course
Camp Sekani - Spokane, WA
1:5000 Map
1 major mistake
1 longer but safer route
2-3 bobbles
1 major spike on a seriously tough control
Camp Sekani - Spokane, WA
1:5000 Map
1 major mistake
1 longer but safer route
2-3 bobbles
1 major spike on a seriously tough control
10 AM
Terrain (Shadowing B) 15:02 1.09 mi (13:48 / mi) +25m 12:52 / mi
ahr:128 max:140 shoes: Inov8 RL 320 Blue
Shadowing Benjamin on the US Champs White Sprint course
11 AM
Terrain race (nano string-o) 56 [5]
max:165 7c shoes: Inov8 RL 320 Blue
First run on the nano string-o course with epunch set up as a fund raiser for the junior team. There were 6 or seven controls.
Terrain race (nano string-o) 54 [5]
max:170 shoes: Inov8 RL 320 Blue
2nd run. My legs totally died at the end but I was still able to cut 2 seconds off the first time with a cleaner punch at the finish.
7 PM
Walking 45:00 [1] 2.0 mi (22:30 / mi)
slept:5.5 shoes: Teva
recovery walk with Laura
Sunday Jun 27, 2010 #
9 AM
Terrain warm up/down 20:00 [1] 1.5 km (13:20 / km)
shoes: Inov8 RL 320 Blue
Stretching and jog out to the start location with Benjamin. Managed to move my start time up from 10:00 to 9:42, hoping to get back in time to shadow B.
10 AM
Orienteering race (US Champs Long - Red) 2:44:02 **** 10.27 mi (15:58 / mi) +273m 14:45 / mi
ahr:145 max:166 spiked:15/20c shoes: Inov8 RL 320 Blue
Fishtrap Lake Washington
1:15000
A long friggin course after yesterdays trudge in the sand. But a really neat location.
70F at start. 89F by finish.
No shade.
Lots of tall, 1m high, grass, flowers, etc.
Seriously, brutally rocky. Broken granite. Makes Meramec SP look pretty mild. Trashed my toes, feet, and ankles.
More details tomorrow.
1:15000
A long friggin course after yesterdays trudge in the sand. But a really neat location.
70F at start. 89F by finish.
No shade.
Lots of tall, 1m high, grass, flowers, etc.
Seriously, brutally rocky. Broken granite. Makes Meramec SP look pretty mild. Trashed my toes, feet, and ankles.
More details tomorrow.
11 AM
Terrain 45:44 2.5 mi (18:18 / mi)
ahr:124 max:153 shoes: Inov8 RL 320 Blue
Shadowing Benjamin
Saturday Jun 26, 2010 #
12 PM
Orienteering race (US Champs Middle Dist) 1:14:00 [5] **** 5.5 mi (13:27 / mi) +115m 12:38 / mi
ahr:167 max:175 22c slept:6.0
Moses Lake Sand Dunes
Red Course
1:10K, 2.5m countours
The terrain was interesting. Sand Dunes with vegetation. Depressions filled with veg thickets, cattails, and water.
The course was great.
The race organization seemed very smooth.
There were three controls where another control was kind of close, but on different features. I heard several people MSP'd cuz of that. I checked every single control number against the clue sheet. A couple times, both controls were visible at the same time.
Rough start:
The splits on my watch are all messed up.
The GPS Unit stopped working for some reason on the first leg.
The Recorder Unit quit after a 1/4 of a mile.
The SI card recorded my split to the first control as 1:34:21! Instead of the 8:xx minutes that it actually took me. I didn't notice that on the printout until just now (10:51PM) when I went to put my splits in AP. I guess today will either show me with and incredibly bad time or a DQ.
Completely blew the 5th control. I was counting on my GPS track to show me what I did, but I think I did a 180 with the map. 14+ minute leg.
Rest of the controls were pretty good.
I ran out of gas towards the end. An hour+ with a maxed HR in deep sand and blazing sun (85F) did me in. Not sure how I'll do with an 11.5 K long course tomorrow.
Despite the problems I'm still pretty happy with my run. The terrain was a first for me. It was my first 'out of town' A meet. I haven't trained as much as I would have liked. And while I had some bummer legs, I felt like I ran the last 15 really cleanly.
Red Course
1:10K, 2.5m countours
The terrain was interesting. Sand Dunes with vegetation. Depressions filled with veg thickets, cattails, and water.
The course was great.
The race organization seemed very smooth.
There were three controls where another control was kind of close, but on different features. I heard several people MSP'd cuz of that. I checked every single control number against the clue sheet. A couple times, both controls were visible at the same time.
Rough start:
The splits on my watch are all messed up.
The GPS Unit stopped working for some reason on the first leg.
The Recorder Unit quit after a 1/4 of a mile.
The SI card recorded my split to the first control as 1:34:21! Instead of the 8:xx minutes that it actually took me. I didn't notice that on the printout until just now (10:51PM) when I went to put my splits in AP. I guess today will either show me with and incredibly bad time or a DQ.
Completely blew the 5th control. I was counting on my GPS track to show me what I did, but I think I did a 180 with the map. 14+ minute leg.
Rest of the controls were pretty good.
I ran out of gas towards the end. An hour+ with a maxed HR in deep sand and blazing sun (85F) did me in. Not sure how I'll do with an 11.5 K long course tomorrow.
Despite the problems I'm still pretty happy with my run. The terrain was a first for me. It was my first 'out of town' A meet. I haven't trained as much as I would have liked. And while I had some bummer legs, I felt like I ran the last 15 really cleanly.
Friday Jun 25, 2010 #
Note
Drove from Yellowstone to Coeur d'Alene today, so back on the internet. Off to US Champs tomorrow AM with Benjamin.
Thursday Jun 24, 2010 #
6 AM
Run 2:32:25 4.14 mi (36:49 / mi) +112m 33:58 / mi
ahr:105 max:149
Quite possibly the MOST beautiful setting for a run that I've ever done. Cerrtainly my favorite run of all time.
6AM in the Old Faithful Geyser Basin.
About 30F (there was frost on the grass and ice on the boardwalk in places). Parts of the boardwalk at Old Faithful are wood and parts are Trex. Icy Trex is slicker than snot.
I had the place virtually to myself.
With the cold temp, all of the steam vents were clearly visible. Quite surreal.
Was lucky enough to catch Old Faithful from the top of Observation Hill. I think a total of 9 people witnessed this particlar eruption (in contrast to the 100's or 1000's that gather around the boardwalk later in the day).
A bit later, ran into (not literally) a volunteer spotter (these people are a little nutty but more on that later) near Grand Geyser. He said Grand might erupt soon, but almost certainly within the next hour.
Grand Geyser is the largest predictable geyser in the world and was #1 on Benjamin's must see list while in the OF geyser basin. It erupts every 10-14 hours. There are certain telltale signs that indicate whether an eruption is immenent and the signs occur 18 minutes apart just prior to said eruption. Spotter said I had about 7 minutes until the next eruption window so I ran 3 minutes down the boardwalk and then came back to Grand.
No eruption so another 18 minutes of waiting.
I hustled the mile back to the cabin to get everyone out of bed. At 8000' elevation, hustling isnt all that fast! The time between eruption windows is about 18 minutes and I knew we couldn't get there for the very next window but the window 36 minutes out was doable. I wasn't wearing much so the family headed out while I got some warmer clothes on.
6AM in the Old Faithful Geyser Basin.
About 30F (there was frost on the grass and ice on the boardwalk in places). Parts of the boardwalk at Old Faithful are wood and parts are Trex. Icy Trex is slicker than snot.
I had the place virtually to myself.
With the cold temp, all of the steam vents were clearly visible. Quite surreal.
Was lucky enough to catch Old Faithful from the top of Observation Hill. I think a total of 9 people witnessed this particlar eruption (in contrast to the 100's or 1000's that gather around the boardwalk later in the day).
A bit later, ran into (not literally) a volunteer spotter (these people are a little nutty but more on that later) near Grand Geyser. He said Grand might erupt soon, but almost certainly within the next hour.
Grand Geyser is the largest predictable geyser in the world and was #1 on Benjamin's must see list while in the OF geyser basin. It erupts every 10-14 hours. There are certain telltale signs that indicate whether an eruption is immenent and the signs occur 18 minutes apart just prior to said eruption. Spotter said I had about 7 minutes until the next eruption window so I ran 3 minutes down the boardwalk and then came back to Grand.
No eruption so another 18 minutes of waiting.
I hustled the mile back to the cabin to get everyone out of bed. At 8000' elevation, hustling isnt all that fast! The time between eruption windows is about 18 minutes and I knew we couldn't get there for the very next window but the window 36 minutes out was doable. I wasn't wearing much so the family headed out while I got some warmer clothes on.
7 AM
Walking 40:00 [1] 2.0 mi (20:00 / mi)
slept:7.0 shoes: Inov8 RL 320 Blue
Walk back out to Grand Geyser.
Sure enough, Grand erupted at the 36 minute window. The family was there, but I missed the first couple minutes..... B was really excited and decided that we should spend the day waiting for the bigger geyser to erupt....
As we were about to go back to the cabin another spotter reported that another big geyser was due to erupt soon so we went with him to watch. Just as we got there, a report from another spotter came in that Grand Fountain Geyser (another 14 hour cycle geyers) was indicating an eruption in the next 45 minutes. We'd missed this one by minutes yesterday so off we went at a trot back to the cabin.
We piled into the car and drove the 8 miles to GF. Of course we got behind some knucklehead driving 15mph for a good chunk of the way. We got lucky though. We got parked and got a good seat and BOOM, off goes the geyser. This one erupts in a series of 4 or 5 bursts, each lasting 5-10 minutes with a period of quiet in between. We watched 4 bursts and then left.
Check another major geyser off Benjamins list.
Sure enough, Grand erupted at the 36 minute window. The family was there, but I missed the first couple minutes..... B was really excited and decided that we should spend the day waiting for the bigger geyser to erupt....
As we were about to go back to the cabin another spotter reported that another big geyser was due to erupt soon so we went with him to watch. Just as we got there, a report from another spotter came in that Grand Fountain Geyser (another 14 hour cycle geyers) was indicating an eruption in the next 45 minutes. We'd missed this one by minutes yesterday so off we went at a trot back to the cabin.
We piled into the car and drove the 8 miles to GF. Of course we got behind some knucklehead driving 15mph for a good chunk of the way. We got lucky though. We got parked and got a good seat and BOOM, off goes the geyser. This one erupts in a series of 4 or 5 bursts, each lasting 5-10 minutes with a period of quiet in between. We watched 4 bursts and then left.
Check another major geyser off Benjamins list.
12 PM
Walking (hike) 3:25:00 [2] 9.0 mi (22:47 / mi)
shoes: Montrail Boots
Dropped Mom, L, and B off at Old Faithful Geyser Basin trail head so they could walk the 2.5 miles back to the cabin and hopefully check off another couple of geysers on B's list.
William and I headed off to the Fairy Falls Trailhead for what we initially planned as a 5 mile hike up to the tallest waterfall in the park.
Fairy Falls was quite beautiful but the trail wasn't especially inspiring; An old maintenance road that had been covered with sand. Thru the '88 burn area, so no trees taller than 10 feet made the walking very warm.
Detoured up a steep hill to get a panoramic view of Prismatic Hot Spring in the Black Sands Geyser Basin. Well worth the effort. Prismatic is, I think, the largest hot spring in the world - or something like that.
Anyway, once we got to the falls we decided not to return via the same route.
Another .6 mile detour took us to a very cool back country geyser called Imperial. A large crystal blue spring with a continuously erupting geyser in the middle. Not super-huge but still impressive.
Our return loop took us on a 3 mile trek winding through a rather desolate but pretty meadow liberally sprinkled with steam vents, mud pots, and springs.
William and I headed off to the Fairy Falls Trailhead for what we initially planned as a 5 mile hike up to the tallest waterfall in the park.
Fairy Falls was quite beautiful but the trail wasn't especially inspiring; An old maintenance road that had been covered with sand. Thru the '88 burn area, so no trees taller than 10 feet made the walking very warm.
Detoured up a steep hill to get a panoramic view of Prismatic Hot Spring in the Black Sands Geyser Basin. Well worth the effort. Prismatic is, I think, the largest hot spring in the world - or something like that.
Anyway, once we got to the falls we decided not to return via the same route.
Another .6 mile detour took us to a very cool back country geyser called Imperial. A large crystal blue spring with a continuously erupting geyser in the middle. Not super-huge but still impressive.
Our return loop took us on a 3 mile trek winding through a rather desolate but pretty meadow liberally sprinkled with steam vents, mud pots, and springs.
4 PM
Walking 40:00 [1] 2.0 mi (20:00 / mi)
shoes: Teva
Guess what! William and I got back from our hike to find out that Grand Geyser was closing in on another eruption.
Mom, B, and L were already at the Geyser. If we hurried, we might just make it in time.
Off we go.
Had to wait 2 - 18 minute windows and then the geyser erupted. And it was a good one. Much bigger than the morning edition. Grand usually erupts for about 10-20 minutes and then settles down for another 10+ hour slumber. This time however, as the eruption seemed to be winding down, the spotter yelled out "Don't LEAVE!, Get your cameras ready!" Sure enough. About 15 seconds later the geyser erupted in a huge explosion of water and steam lasting about another 5 minutes. Very cool!
Mom, B, and L were already at the Geyser. If we hurried, we might just make it in time.
Off we go.
Had to wait 2 - 18 minute windows and then the geyser erupted. And it was a good one. Much bigger than the morning edition. Grand usually erupts for about 10-20 minutes and then settles down for another 10+ hour slumber. This time however, as the eruption seemed to be winding down, the spotter yelled out "Don't LEAVE!, Get your cameras ready!" Sure enough. About 15 seconds later the geyser erupted in a huge explosion of water and steam lasting about another 5 minutes. Very cool!