Saturday Mar 24 |
 | Running (Road) 16:00 [2] | |
| weight:175lbs |
| Warmup while the sun came up. Had to be back at home by 7:30 AM so we could get going on the long drive to Ithaca. Started as soon as there was enough light to read the map. |
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| C • Beaumont maps??? 2 |
| Orienteering (Park) 16:54 [4]*** | |
| 17c |
| Team Trials Sprint at UMSL (1:5). Clean (I ought to be, I was the course setter), but the ground was really soft from all the rain. An OK effort, but not what I was hoping for. Seems like I should be running faster given my recent road performances. More speedwork in the terrain, I guess. |
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Sprint - Splits |
Friday Mar 23 |
| Note | |
| weight:174lbs |
| Nothing like heat and long workouts to make a dent in the G. I'll have to be careful to drink plenty today, although I don't seem to be particularly dehydrated.
I had planned on running further yesterday and following the run with some pizza sumption, but when I got to the bird sancutary, the bathrooms were locked and the water fountain was turned off. A 3-hour run without water seemed like a really bad idea and I was tired anyway, so I just jogged back to the car.
That had me at the grocery store with my net calories for the day about 700 higher than predicted (though still quite negative). I compromised on a big salad and a South Beach mini vegi pizza. Suprisingly good for 330 calories of frozen pizza. Or, maybe I've just gone too long without eating the real deal. Anyway, nice to be making some progress. Hopefully I'll be down to an honest 172 by the end of April and can stop starving myself. The road trip next week will be tough - I always gain on the road. |
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| C • Honest 172lbs 5 |
| Running (Road) 1:06:00 [2] | |
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| Lunchtime over to Tower Grove and back. Route back wasn't very good and I got stuck on some dead ends. Almost missed my 1:30 meeting. |
| Orienteering (Park) 20:00 [3]*** | |
| 20c |
| Direction practice at Tower Grove. Not quite tempo intensity, but definitely faster than my normal jog. |
Thursday Mar 22 |
| Gym (Cardio) 24:00 [2] | |
| weight:178lbs |
| Warmup/dn on the elliptical at lunch. |
| Gym (Weights) 18:00 [4] | |
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| 2 sets, moderate, upper only. |
| Orienteering (Woods) 59:00 [3]*** | |
| 20c |
| More HTFU work, this time at Forest 44 (1:15). Just as thick as last time but with the addition of thorns, heat, and dead legs from yesterday. Map. |
| Terrain (Woods) 1:09:00 [2] | |
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| Then I took the culvert under the interstate and ran around the woods of Lone Elk for a while. Was fun and just a bit weird to be neither navigating or following a trail - not that there's any chance of getting lost at Lone Elk. I wondered where all the Elk were as I had covered just about the whole park and not seen any. Then I came over a spur and found the whole herd down in a big reentrant. Two rather imposing males with giant horns quickly took up position and it occurred to me that this might end badly, but they just kept an eye on me. |
Wednesday Mar 21 |
| Terrain (Woods) 20:00 [2]** | |
| weight:181lbs |
| Jogging to start from finish parking area. |
| Orienteering (Woods) 1:06:00 [4]*** | |
| 12c |
| First 12 controls of the Team Trials Blue course at Hawn (1:15). Wanted to run the whole course, but I was worried that I'd get locked in (the sign said they closed the gate at sunset - I was expecting it would be sunset + 1/2 hour like most other State Parks). Anyway, I noticed my concentration lagging as I tried to figure out if I had time to finish the course, so I decided not to spoil a good outing and call it quits.
Probably just as well since I ran it like a race and didn't bring any water. I felt OK, but the latter part might have been ugly with temps hitting 80 today. I am pretty happy with how my spilts stack up against the real field (although such after the fact performances are always suspect). |
| Orienteering (Woods) 36:00 [2]*** | |
| 6c |
| Jogged back to the finish, hitting some of the later controls along the way. Turns out I had plenty of time; the sun just seemed lower because I was in the valley. |
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Blue - Splits |
Tuesday Mar 20 |
| Orienteering (Woods) 1:33:00 [2]*** | |
| 27c weight:183lbs |
| Control picking at St. Francios (1:15).
With another easy day on tap I figured I'd work on reading rock features. I'm not too good at this, probably because we have so little distinctive rock. St. Fran is the exception - it's got rock everywhere. I'm not sure if coming to terms with Beck's representation is a good thing, but at least it got me thinking about the black marks on the map. I actually maintained pretty good contact.
Finished up by running the Chase course that Rick set several years back. Interestingly, I did it considerably faster than I did in the meet without even breathing hard. I remember some rather embarassing mistakes in the meet. |
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| C • Elephant Rocks! Neither positi... 1 |
Monday Mar 19 |
| Orienteering (Park) 33:00 [2]*** | |
| 31c |
| Control picking at Laumeier (1:5). Jogged really slow as my legs are very much in need of recovery. I don't know how SLOC is going to put a meet on here this summer - the map is ridiculously out of date. |
Sunday Mar 18 |
| Terrain (Grass) 28:00 [2] | |
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| Warmup/dn. |
| Orienteering race (Woods) 1:33:33 [4]*** 12.3 km (7:36 / km) +520m 6:17 / km | |
| 21c |
| Long Pig at Miami Whitewater (1:10). 5th on Blue.
That's what I'm talking about!
Report and maps for the whole weekend are here. |
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| C • 12 |
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Blue - Splits |
