Training Log Archive: MDeVoll

30 minutes of stretching and foam-roller massage.

First entry for a new kind of activity in my log: armchair orienteering! Since orienteering is one part athletic skill and one part mental skill, why not start recording time devoted just to mental practice?

Last night spent 15 minutes reading 1:15 map to practice gauging distances by eye and visualizing changes in terrain over a given route. Combined with pacing practice and working with a map in the field, this should help me to continue improving at sticking on the map.

Event: SLOC Turkey O
 

A good race today: beautiful weather, leaves fallen leaving lots of visibility. The first 30 minutes was actually a disaster for me. I started with too much excitement, not enough attention to detail on the map, and an expectation that I'd easily see the cliff faces where I'd find my first control (#13). Eventually I did get #13, but from a different direction and at the end of the race. Turns out the cliffs I expected to see jutting up were actually down a slope and hidden from view from the trail.

After missing 13, I thought I knew where I was, but didn't ... twice, and 30 minutes into the race, I had no controls and found myself completely lost.

Then came a sudden calm, and I focused for the first time in the race. Suddenly it all came together: the fence, the nearby open space, the slope, and the creek. I figured if I was right, then heading down the creek would lead to a cliff face, and yep, there it was, and I was home free. From there I had maybe a couple minor errors (only one control I looked for I completely couldn't find), but at no point did I lose touch with the map. By the last hour, I was in the zone and spiking controls like clockwork. I hope it carries over to future meets.

Summary:
11, 25, 26, 28, 32, 23, 24, 12, 13, 2, 1, 4, 5, 6 for 14 controls out of 31

Total distance, including a good guess at my initial screw up:
10, 800 meters
390 meters of elevation
(with 15 meters of elevation = to 100 meters flat, 13, 400 meters total)

30 minutes of stretching and foam-roller massage.

5 minute warm up, 15 minute cool down

20 minute run at decent pace to give legs a warm up before tomorrow's race.

A little tapering on the back end of the week to prepare for the 3 hour O-meet at Hawn on Saturday.

10 minute walk to S40, 10 minute walk back to office

Deep stretching and massage for recovery. Feeling good, but want to keep it low key today.

An excellent run tonight--can you say runner's high?

20 minute core work out with 15 minutes on legs and hips, and 5 minutes on abs and lowerback

5 minute warm up walk, 7 minute cool down walk

Movement prep before morning workout.

15 minutes of core workout for upperbody.
5 minutes of core workout for abs and lowerback.

20 minute walk at lunch.