Sunday Jan 13 |
 | Active stretching 25:00 [2] | |
| rhr:54 slept:8.0 weight:177lbs |
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| Map hike 20:00 [1] | |
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| Map hike with Bob at Laumeier. Too cold to stay out for long, but we had fun! |
Saturday Jan 12 |
| Orienteering race 52:30 [4]*** 3.37 km (15:35 / km) +135m 12:59 / km | |
| spiked:11/11c |
| Babler Cold Nose-O, Orange course. 11 controls, 52:30 minutes
2nd place (winning time about 48:30)
Not my best race. Control 1, no problem. Control 2, some searching. Controls 3 and 4 fine. Control 5: parallel error cost me major time. My mind wasn't where it needed to be, so I made a basic mistake and after returning to where I knew I was last, I paid more attention to the map and moved on. Still some searching even when I knew where I was. Controls 6-10 no problem, Control 11--some hesitation. And throughout the race, way too much time spent reorienting the map with a compass.
I'm not sure if my race was really not as good as the last few, or if I'm just getting frustrated since I'm starting to sense my potential to do better. Maybe I was a little more tired because of a couple more intense runs during the week than I'm used to. And probably it was just an off day, which happens.
One specific lesson I'm taking away relates to a posting on the importance of not just reading the map, but also selecting a few highly visible markers along the way so there's less need for minute reading of the map and more running to visible features. The article suggests looking for hilltops. Today I tried to use that tip, but found it practically useless since whenever I'd look for hilltops that should be visible, all I could see were tree tops blurring the hilltops ahead of me!
But at controls 4 and 11, where I lost time and hesitated, I got back on track once I identified other major visual features that got me on track. I.e., I could see for 4 that I needed to go up the hill whose bottom was between a split in a stream. Go between the legs and up, and I was fine. For 11, I was wondering if I was at the right spur, when I noticed on the map there's a building at the top of the spur, and immediately I realized I was not in the right place and how to get to the right one.
So in short, with these Missouri ridge and re-entrant landscapes, locating with streams, rivers, cliff faces, steep gullies, steep re-entrants, and permanent man-made features (like paved roads and buildings) is also useful when looking for high visibility features.
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| Armchair Orienteering 10:00 [0] | |
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| Not too sure how long I did this. Guessing 10 minutes. Lying in bed going to sleep, in my mind I retraced the Orange route (11 controls). I visualized the terrain and replayed the decisions with some editorializing ... I corrected the errors I made and visualized making the right choices at the right time. |
Friday Jan 11 |
| Passive Stretching 30:00 [0] | |
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| Massage and stretching |
Thursday Jan 10 |
| Tai Chi 20:00 [1] | |
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| 20 minutes of light stretching and silk reeling exercises |
| Tai Chi 10:00 [0] | |
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| 10 minutes of qi gong |
| Walk 35:00 [1] | |
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| 15 minutes of warm up and cool down for afternoon run. Another 20 minutes of walking this evening around campus. |
| Running 45:00 [3] | |
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| Replay of Tuesday, but legs a little sore. Watch the left hamstring and right calf. |
Wednesday Jan 9 |
| Active stretching 25:00 [2] | |
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| Walk 40:00 [1] | |
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| Walk from parking garage on opposite end of campus to work, and back
During day, from office to S40 and back. |
| Core Training 25:00 [4] | |
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| 20 minutes upper body, 5 minutes abs and lowerback |
| Armchair Orienteering 10:00 [0] | |
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Tuesday Jan 8 |
| Tai Chi 20:00 [1] | |
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| 10 minutes warm up, 10 minutes qi gong, 10 minutes tai chi (the middle 10 minutes count for 0 exertion) |
| Tai Chi 10:00 [0] | |
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| qi gong |
| Running tempo 45:00 [3] | |
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| Great run around Forest Park today at lunch time. It was cool, moist, not raining. I had more of a tempo run with occasional let downs, rather than a regular run with occasional accelerations. |
| Walk warm up/down 17:30 [1] | |
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| Armchair Orienteering 10:00 [0] | |
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Monday Jan 7 |
| Active stretching 25:00 [2] | |
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| Trying something new to shake up the routine: got Rodney Yee's Power Yoga! Did 25 minutes this morning. Will try to keep it up every other morning as an additional workout, alternating with tai chi and qi gong the other mornings. |
| Core Training 25:00 [4] | |
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| 15 minutes of upperbody, 10 minutes of abs and lowerback. |
| Walk 20:00 [1] | |
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| 20 minutes out and about campus from meeting to meeting. |