Training Log Archive: igoupIn the 7 days ending Jun 29, 2010:
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Tuesday Jun 29, 2010 #
Row (2X) 55:00 [3]
Hooked up with the Spokane River Rowing Assoc. for their Tue evening workout. Went out in a 2X with a Spokanite named Lisa. There was a good bit of east wind blowing against the westward current, which made the water a bit choppy at times. However, it wasn't anything worse than typical White Rock conditions. We rowed east about 5k up to an island then came back. It is a really pretty river with a scattering of nice homes and parkland -- very very nice. There was a 4X and a 4+ out as well and Lisa seemed to get a kick out of the fact that we were passing them. All and all, a great evening.
Monday Jun 28, 2010 #
Orienteering 1:00:00 [3]
US Mid Champs at Camp Sekani
Red, 2.5 km, 65m climb = 22:57.
Very interesting and fun venue but a tough map to read at high speed. I was able to run much harder today; my calf is still tight but it doesn't feel at risk anymore. Trouble is that I really have to slow down in the detailed areas to figure out what's going on. On the other hand, I only made one significant error for ~1:30, plus another ~1:00 spread over 3 bobbles. It could have been much worse in this terrain+map (and was for some) so I am happy I had the discipline to only run at the rate I could nav.
Still, it is annoying to run a sprint at 9min/k. I know I shouldn't fixate on numbers but it still annoys me.
Red, 2.5 km, 65m climb = 22:57.
Very interesting and fun venue but a tough map to read at high speed. I was able to run much harder today; my calf is still tight but it doesn't feel at risk anymore. Trouble is that I really have to slow down in the detailed areas to figure out what's going on. On the other hand, I only made one significant error for ~1:30, plus another ~1:00 spread over 3 bobbles. It could have been much worse in this terrain+map (and was for some) so I am happy I had the discipline to only run at the rate I could nav.
Still, it is annoying to run a sprint at 9min/k. I know I shouldn't fixate on numbers but it still annoys me.
Sunday Jun 27, 2010 #
Orienteering 1:55:00 [3]
US Long champs at Fishtrap Lake, WA
Red, 11.7km, 390m climb = 1:45:34
I really enjoy this venue. I don't think it is as fast as one might expect looking at the map due to the rough footing. And I also think it can be a little trickery than might be expect, but maybe that's just me. In any case, it is very different and I think fun. The sun is a little brutal though.
My foot seems to have cured itself. I ran with a knot in my calf but it never grabbed. To protect it I took the hills a touch easy and I didn't ramp up the speed on flat sections. But I can't say it cost me any significant time. Regardless, I was tired enough at the end so I was getting my workout in.
I was a little shaky on the first two controls as I got my head in the game. Running to 2 I spent way too much time climbing fences. But after that I settled and I think navigated well enough. I did a good job of slowing down to make sure I could read the map and really understand what I was going to see ahead of me. Felt good to be in control.
I have two complaints.
(1) The map cases sucked. What the heck?
(2) The sequence of C15, C16 and C17 was BOGUS! Cost me 3 minutes because I made it to the swamp from C15 to C17 before noticing the red number 16. I thought, "Why the heck is there a number floating over there?" Then I looked and saw the broken circle for C16, touching the circle for C15, all in line, with just a few red dashes making the circle. BOGUS.
I had successfully crossed dry swamps all race so I took a chance exiting C18. This time it didn't work out and I was in water over my waist. Kind of novel and fun... and tiring.
Overall, fun day, good venue, and except for the above a good course.
Red, 11.7km, 390m climb = 1:45:34
I really enjoy this venue. I don't think it is as fast as one might expect looking at the map due to the rough footing. And I also think it can be a little trickery than might be expect, but maybe that's just me. In any case, it is very different and I think fun. The sun is a little brutal though.
My foot seems to have cured itself. I ran with a knot in my calf but it never grabbed. To protect it I took the hills a touch easy and I didn't ramp up the speed on flat sections. But I can't say it cost me any significant time. Regardless, I was tired enough at the end so I was getting my workout in.
I was a little shaky on the first two controls as I got my head in the game. Running to 2 I spent way too much time climbing fences. But after that I settled and I think navigated well enough. I did a good job of slowing down to make sure I could read the map and really understand what I was going to see ahead of me. Felt good to be in control.
I have two complaints.
(1) The map cases sucked. What the heck?
(2) The sequence of C15, C16 and C17 was BOGUS! Cost me 3 minutes because I made it to the swamp from C15 to C17 before noticing the red number 16. I thought, "Why the heck is there a number floating over there?" Then I looked and saw the broken circle for C16, touching the circle for C15, all in line, with just a few red dashes making the circle. BOGUS.
I had successfully crossed dry swamps all race so I took a chance exiting C18. This time it didn't work out and I was in water over my waist. Kind of novel and fun... and tiring.
Overall, fun day, good venue, and except for the above a good course.
Saturday Jun 26, 2010 #
Orienteering 1:05:00 [3]
US Mid Distance champs at Moses Lake.
Blue, 6km = 45:01
Taped my foot/arch and it loosen up a bit while warming up. While it wasn't 100% I can't say it affected my race. My calf behaved itself until about 3/4 through the race and then started feeling tight. Fingers crossed I can keep it loose.
Running wise I felt quite slow but it turns out that I wasn't too bad. Comparing splits I was doing reasonably well.
I was a little slow getting started losing 1 min on C1. However, the killer was loosing a total of 5 min on C16 and C17. I simply did not maintain good vigilance with direction and and got off track in the final 200m. Shame.
Sometimes I felt confident in my nav, often not. I guess that is simply a matter of lack of training.
Fun terrain. I enjoyed the second half of the course in the "Red Zone" more than the trail dense "Yellow Zone."
Blue, 6km = 45:01
Taped my foot/arch and it loosen up a bit while warming up. While it wasn't 100% I can't say it affected my race. My calf behaved itself until about 3/4 through the race and then started feeling tight. Fingers crossed I can keep it loose.
Running wise I felt quite slow but it turns out that I wasn't too bad. Comparing splits I was doing reasonably well.
I was a little slow getting started losing 1 min on C1. However, the killer was loosing a total of 5 min on C16 and C17. I simply did not maintain good vigilance with direction and and got off track in the final 200m. Shame.
Sometimes I felt confident in my nav, often not. I guess that is simply a matter of lack of training.
Fun terrain. I enjoyed the second half of the course in the "Red Zone" more than the trail dense "Yellow Zone."
Friday Jun 25, 2010 #
Orienteering 40:00 [3]
Model event at Moses Lake Sand Dunes, WA. Cool place and I'm looking forward to tomorrow.
Why does my right foot hurt? This was not on the schedule.
Why does my right foot hurt? This was not on the schedule.
Wednesday Jun 23, 2010 #
Row (2X) 1:05:00 [3]
C: 8 at 24, 5 at 26, 5 at 28, 3 at 30, then 2 x 30 strokes high (~34-36)
w/ Laura. I think that was our strongest workout. Felt reasonably comfortable through the piece at 28. The 30 was definitely work. The pieces at high SR were good and strong and I was at max. Between the effort and the increasing temps I was feeling a little cross-eyed at the end.
Overall, a solid week of rowing that I feel good about. Time to switch gears back to O.
w/ Laura. I think that was our strongest workout. Felt reasonably comfortable through the piece at 28. The 30 was definitely work. The pieces at high SR were good and strong and I was at max. Between the effort and the increasing temps I was feeling a little cross-eyed at the end.
Overall, a solid week of rowing that I feel good about. Time to switch gears back to O.
Run 30:00 [3]
Decent energy.