10 min abs + 2 min back + 2 min side plank with Ian
10 AM
Orienteering1:10:04 [1] 3.43 mi (20:26 / mi) ahr:107 max:150 19c
Setting night-o controls and a few of the bottom slalom-o ones. Pretty waterfall at #1. Different training setting controls, making super-duper sure they are in the right places, more focused attn to map.
Orienteering55:10 3.43 mi (16:05 / mi) +313m12:32 / mi ahr:134 max:162 19c
Setting the rest of the slalom-o controls, while a bunch were out training Alex's exercise. Started raining at the end, cold rain! Decided that I'd do Alex's exercises another day... can pick up the streamers then.
Running intervals 36:03 4.85 mi (7:26 / mi) +23m7:20 / mi ahr:151 max:179
Track! With the noonies! Wow, that's been forever and ever. Since before WOC?
12 x 400 with Sanjay and Alejandro, part of Alejandro's master plan. I don't run into many people with such inflexible and proscribed training plans, he's a bit difficult, and believes trail running is bad training for road racing. Really? He has his workouts planned from here until early Dec. One includes 20 x 400, ug.
Anyways, this one goal was 80s 400s, with 200 roll-on. We more or less hit them, switching lead each time. Track was wet, so kinda sucked to be behind anyone else, on my not-led laps I just ran outside a bit. Legs felt fine, quads let me know they were being used, calves felt a bit sore afterwards.
Running warm up/down 12:13 1.26 mi (9:41 / mi) +61m8:25 / mi ahr:137 max:155
8 PM
Strength7:00 [0]
Soo didn't feel like this, was after dinner out with colloquium speaker, but buckled down, push ups don't do themselves...
3 x 14 pushups
3,3,3 x 15 hammies
3 x 20 dips
Added QuickRoutes from weekend:
Middle - Unsure now of why I went longer route to 1, and reminded in addition to mistake at 5, was also off to 3 and 12 although saved better. Long route to 17 looks better than it felt at the time, was not so much well-planned...
Sprint - Wow, 16 -> 17 was even more atrocious than I feared, didn't even start in the right direction *at all*... what?
Long - Nothing super-silly shows up, cool to see the slow redness overlap the zones of green- accurate!
Relay1 - Detour to 1...
Relay2 - Issues making things line up from 8->9, not sure why, did on previous map...
Rollerskiing (specific strength) 1:17:03 11.06 mi (6:58 / mi) +405m6:15 / mi ahr:130 max:171
Morningski with Alex: specific strength up and down the hill with spectating cows. Starting to get chillier, leaves are certainly a-changin. Dead cat was still on the side of the road too =(
5 x triceps, single stick, no poles, double pole
2 x marathon skate each side, 1 x V2
So many thanks to the Ottawa Orienteering club for putting on a fantastic weekend of racing, really enjoyed it. And especially the Teutsch's for hosting us, so nice to feel so welcome! Sad that the schedule didn't allow to go to both this and the UNO meet, sounds like that was really good fun too!
Pre-dinner circuits with Alex:
10 min abs
2 min back
2 min side plank
3 x 14 pushups
3 x 15, 15, 15 hammies
Then yummy lemon-capery-shrimp pasta with spinach and white beans too, Alex actually ended up doing most of the cooking as I was scampering to and fro laundromat...
Running9:14 0.96 mi (9:40 / mi) +1m9:38 / mi ahr:132 max:167
Drills5:02 0.31 mi (16:14 / mi) ahr:133 max:147
Running1:39 0.19 mi (8:44 / mi) ahr:135 max:141
Orienteering31:16 2.86 mi (10:56 / mi) +18m10:43 / mi ahr:158 max:178 13c
2-woman relay @ March Highlands
And off in the mass start! And whoops to the wrong control first... kinda knew it, because I thought it was an earlier clearing, but just *had* to check out the control, should have had confidence.
Rest went ok, bit scrapy in the circle to 2, hadn't registered it was a depression not a reentrant, and then checked out a bonus control (turns out would have next leg) between 10 and 11. Also got nervous how long my trail run was taking between 11 and 12, so turned off early, which just meant I was cutting the corner, so fine, had a boulder to guide me in.... haven't dealt with almost-no-contours like at the end there in awhile!
Finished in 3rd of that leg, but unsure of forkings.
345/2000
Running5:13 0.41 mi (12:36 / mi) ahr:124 max:137
Orienteering24:30 2.35 mi (10:26 / mi) +13m10:15 / mi ahr:165 max:179 10c
2nd leg
Generally smoother, but totally alone besides control 5-6 leg this time. Felt slow picking my way to 2, but probably better than around the swamp to the left, at least Becks agreed with that route in the car afterwards =)
Towards the end, saw the road route to 9, but also saw the uncrossable fence along it at least on the near end, so went trail instead (and ran a bit the wrong direction on trail when I go there, wasn't sure which trail it was actually, they were bendy). Road would have been faster, fence didn't last the whole way...
355/2000
Running8:43 0.96 mi (9:03 / mi) +5m8:54 / mi ahr:143 max:161
Orienteering race 1:13:25 7.3 km (10:03 / km) +35m9:49 / km ahr:163 max:180 17c
Ontario Champs Long @ Carp Ridge Ecowellness & The Barrens
This terrain is really just fantastic. It's hard, detailed, and you can't just go straight because there are ponds and marshes in your way. So route choice also necessary. Fun stuff!
2nd to Katarina, ~1.45 back, and then just 40 sec in front of Becks, relatively tight for such a technical course. I'm pretty happy with it, much better than I ran here last year, could just go faster and keep up with the map.
Just looked at splits, and I didn't win any, tied 2, yikes! Kata won lots at the beginning, then mostly split between her and Becks and Pippa, even one of my two was just the finish split, gosh! So I guess I was more consistent than others, but maybe I can find some time lost too, here's trying:
1 - 33s off - wow, really didn't think that was so bad. Maybe detoured a bit too far right of line to find the hill with the trail through the green.
2 - tied Kata - one of the two...
3 - 48s - also a lot more back than I would have expected, was being careful, but kinda feel like I needed to be
4 - 1:09 - think Becky took a different route, at least partially that, also was hesitant picking my way around some black-lined little ponds, didn't want to DQ
5 - 23s - not so far off for a 10 min leg
6 - 57s - maybe the out to the road route was better...
7 - 34s - part of this at least was almost missing control a bit to the north, maybe more careful on bearing from pond edge woulda worked
8 - 6s - an easy leg, still tried to be careful skirting marsh and black lines
9 - 18s - very direct, hesitant right nearby why there was an early low linear area that I didn't expect
10 - 13s - ok, not so bad
11 - 18s - also not so bad, was a bit unsure at beginning, didn't leave 10 awesomely
12 - 1s - oooh, speedy Alex! here we left the Barrens
13 - 14s - leg through green kept it going, but Kata still faster...
14 - 6s - bit down on Becky, but was mostly good
15 - 16s - hesitant on approach, but not the full 16s, maybe a bit of slow finding crossing too
16 - 8s - slightly wobbly off line, but not bad
17 - 25s - mmm, not that awesome, should have just gone direct down to lower trail
Finish - tie Molly K
So looks like much more time lost at the beginning, maybe I was more scared than the other gals because I'd been on the terrain before... but then picked up through the middle of the stuff on the Barrens and ok through the end, much smaller time losses. 3->4 and 5->6 might have both been route choice errors, know Becks when left on 4 and maybe Kata went out to road to 6?
332/2000
Running warm up/down 8:34 0.83 mi (10:23 / mi) +19m9:41 / mi ahr:136 max:151