Sunday Mar 9 |
 | Orienteering 25:00 [4] | |
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| An early morning orienteering session. Out to Rockwoods Range from 6:10 to 7:20. Started from Dogwood Shelter and picked permanent control #21 as destination. First 45 minutes or so in the dark--clear sky with bright stars, no moon. Tried a glow-stick, which worked brilliantly for reading the map (held it beneath the map to illuminate it from below: very easy to read). But gave far too little light to see well by.
Intended to run NW along road past house and just past open space on right, where I'd drop down trail at bend in road heading SW, then pick up trail heading S, then follow stream till last gully (sudden bend S in stream my catching feature), then head N to tip of gully and pit with #21.
Stayed to plan for most part, but was a slow go. First ten minutes on road at strong steady pace, found bend in road, but saw no trail. Went by terrain alone. For the next 40 minutes I walked, getting what illumination I could with a glow-stick and reflection from snow, and navigating by landscape alone (couldn't see any identifying features like boulders or rock-faces). Wiped out a few times and had some sticks in the eye (had my glasses flipped off once and spent a couple minutes finding them).
At bottom of hill, snow on the north-face of the opposite hill reflected light well. Realized I headed more S than SW and followed stream E then SE, eventually through fight. Switched plans and instead of finding gully, then heading up it, I headed up to the tops of the gullies where the going was much better (and pre-dawn light was making it easier to see). I was in the right place, but still spent about 10 minutes finding the control. I knew the control was between a rock face and the right tip of a Y-shaped gully, but it wasn't there (nor was the pit that was my third feature to confirm my position). After walking W to double-check I was at the western most gully, I confirmed I was in the right place, following rock clusters to rock and face and back down to gully. Then I walked further S, alongside the gully, and found the pit! And the control (TIME: 54 minutes). I was sure I was in the right place before, but the real tip of the gully stretches much further than that on the map, and the circle on map around the control was slightly off-center. Need to allow for these variations and not be so literal with the map in the future.
By this time the light was good enough to run well and avoid twigs to the eye. Headed back up the hill, followed the trail NNE to the road, then another 10 minute run back to Dogwood Shelter. |
| Orienteering 45:00 [2] | |
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| C • glasses 2 |
| Note | |
| rhr:50 slept:5.0 weight:174lbs |
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Saturday Mar 8 |
| Note | |
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| S-F Scouting Ranch local O-meet
I was there. Where was it? Made it all the way to S-F Scout Ranch, saw the first orienteering sign, but then no other. Followed the long paved road to long dirt road till it split. Turned back, kept looking, but with no idea which way to go, and at that point being late for the 11:00 start, I cut my losses and went home frustrated. Got in a short run at FP before heading back to the house. |
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| C • Too bad you came all that w... 11 |
| Running 27:00 [4] | |
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| Running hills 3:00 [5] | |
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| FP, from Tamm/Wells to Art Hill, keeping to grass, mud, and snow. Wore cleets to see how it feels to run in them, with eye towards wearing cleets for muddy O-meets, like the one I wanted to go to today. |
| Walk 5:00 [1] | |
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| 5 minute cool down walk. Got that weird burning sensation on side of tongue, moving under tongue, while cooling down. Maybe has to do with the dry air after a short intense run again. |
Friday Mar 7 |
| Walk 40:00 [1] | |
| (rest day) |
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| Armchair Orienteering 5:00 [0] | |
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| More reading of Rockwoods Range, visualizing terrain, looking for good attackpoints, anticipating likely errors to avoid. |
Thursday Mar 6 |
| Armchair Orienteering 10:00 [0] | |
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| More reading Rockwoods Range over breakfast. |
| Passive Stretching 20:00 [1] | |
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| Lots of stretching this morning, though I've got to stop hitting snooze. Would have liked to have stretched some more, and ran short of time getting the kids out the door since we were running around looking for dry shoes for Bob, finding pony-tail holders for Maddie, getting our own stuff together. |
| Walk warm up/down 20:00 [1] | |
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| Running 42:30 [3] | |
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| Running 2:30 [4] | |
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| A badger among deer.
Went for my 45 minute run, and kept heart at level-3 pace for most of it. Plodded along around Forest Park, which I can do from Brookings with 10 minute walk to warm up, 10 minute too cool down, and running 45 minutes. Along the way got passed up by a running team, probably SLUH. They were like deer running past a waddling badger. |
Wednesday Mar 5 |
| Armchair Orienteering 10:00 [0] | |
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| 10 minutes reading Rockwoods Range map while eating breakfast. Selected a cluster (munch munch) of permanent markers, imagined (munch munch) best routes to cover all in fastest time, while (munch munch) looking for good attackpoints and anticipating (munch munch) likely sources of errors (especially parallel errors, my nemesis). |
| Weightlifting 20:00 [4] | |
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| Pull ups, bench press, incline bench press, military press, upright rows, preacher curls, more pullups. |
| XT--Swimming 20:00 [2] | |
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| 20 minutes of swimming after weightlifting |
| Armchair Orienteering 10:00 [0] | |
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| 10 more minutes of looking at Rockwoods Range map, more of the same, this time over dinner. |
Tuesday Mar 4 |
| Power Yoga 30:00 [2] | |
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| Lots of warrior poses and downward dogs. |
| Walk 20:00 [1] | |
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| 10 minutes from parking garage to office, 10 minutes back. |
| Yard Work (Building snow fort) 20:00 [1] | |
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| Practiced my winter survival skills and built a gen-yu-ine snow fort with the kids this afternoon. Big enough for me to sleep in if I had to! Lots of scooping snow with a bucket, packing it, and digging out the insides for fort. Took about an hour, but I got lots of rest also since Bob was getting into the fort and scooping it out, too! With his legs sticking out the back and snow flying out, he looked like a little animal digging out a burrow--too cute. |
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| C • digging 2 |
| XT--Biking (Stationary Bike) 15:00 [3] | |
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| XT--Biking (Stationary Bike) 15:00 [2] | |
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| Armchair Orienteering 15:00 [0] | |
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| Map reading of Rockwoods Range while on the bike. |
Monday Mar 3 |
| XT--Biking (Stationary Bike) 30:00 [2] | |
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| 30 minutes on the stationary bike at level-2 (or 60-70% of max heart rate). Not sure why, but level-2 on the stationary bike works my legs and lungs a lot harder than level-2 running. Hmm. Anyway, with the weather system moving in (rain now, sleet this afternoon, and snow tonight/tomorrow), looks like I'll be working out inside for much of this week.
Spent first 15 minutes on the bike reading a map of Greensfelder, visualizing terrain and picking routes between distinguishing features. |
| XT--Biking (Stationary Bike) 7:00 [1] | |
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| 7 minute warm up in zone 1 |
| Power Yoga 30:00 [2] | |
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| Before the bike ride, 30 minutes of Power Yoga with first half focusing on warrior stances and second half focusing on hamstring and back stretching. |
| Armchair Orienteering 15:00 [0] | |
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| Refer to reading Greensfelder map. |
| Core Training 30:00 [3] | |
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| 10 minutes abs and lower back
20 minutes upper body. |