Training Archive: MDeVollIn the 7 days ending 2008-03-16:
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Sunday Mar 16 | ||
| Orienteering 40:00 [1] | |
| (sick) | ||
| Orienteering for an hour at Rockwoods Range. Parked at the lot in the NW corner of the Range and walked to controls 18, 20, 21, and 19 in the following split times
18: 8:08 20: 17:54 21: 6:13 19: 5:49 end: 21:55 Control 18 was an easy find. Followed trail from parking lot to the abrupt turn from E to NE (located in a saddle). Contoured to the North till I found handrail of two stone piles in a row leading up to a cliff face. Almost walked straight into the control post before I saw it! Control 20 came with one minor error. Traveled NE to the trail on the ridge, followed it through the turn from North to ESE and noted sharp reentrants to the left. I meant to drop down the re-entrant facing east to the top of the gully and contour North, but I dropped down the re-entrant facing South. Discovered my error with a compass read of the re-entrant where I thought the control would be, and as soon as I realized my error moved to the next re-entrant. Still had a little difficulty locating the control, since by the map I thought it would be on a spur, and it was in re-entrant between two spurs. Control 21 was a quick find. Made it up back to the trail on the ridge, backtracked along the ridge trail till I found the South facing reentrant, and dropped down to the rock face. Since I was at this one last weekend, I knew to look in the pit along the gully, rather than one at the tip of the gully. Control 19 was also an easy find. Used SSE stream as a handrail, heading SW, crossing first SE stream and arriving at the attackpoint of the second SE stream. Turned NW up the stream. Looked for a mound at the split in the stream. Came upon one quickly and hesitated as I searched, but saw another larger mound further up, and moved on to check if that was the one mapped (there was only one mapped), and found it easily. From there things went Blairwitchy. I had time to make a loop and get 18 again before heading to the car, and moved NW up the hill toward the trail. At the top, I didn't see a trail and made the stupid decision that I was in the right place but my memory and the map were wrong. I decided the trail (which was clearly visible before) was now not as visible I had thought, and rrather than looking to see if I had made a parallel error, I marched on sure that the landscape I saw was what I was looking at on the map. Wasn't long before I ran into a barbed wire fence, which definitely wasn't there before, and I came to my senses. Spent a few minutes to relocate and realized that I had come to the top of the hill in the wrong place and mistaken a S jutting spur for the SE jutting spur I was looking for. Funny thing is that as I arrived at the top of the hill, a little tired, the thought went through my head, "This is when people make mistakes," but I didn't have the self-awareness to take this as a cue to myself. I'll listen to that little observation in the future. Feeling a little better today, but still with chest congestion that makes it impossible to do cardio. | ||
| Orienteering 5:00 [3] | |
| Orienteering 15:00 [2] | |
| Armchair Orienteering 30:00 [0] | |
Saturday Mar 15 | ||
| Note | |
| slept:8.0 (sick) (rest day) | ||
| Sinus infection. First day of 10 day antibiotic sequence. Prednisone also doing its magic. Overall keeping it low key and doing some armchair orienteering. | ||
| Armchair Orienteering 1:30:00 [0] | |
| Yard Work 45:00 [1] | |
| Filled up a couple large yard waste bags with twigs from the yard, most likely from the heavy snows this winter. Spread fertilizer on the front yard. Here's hoping this is really spring.
Helping Maddie learn to rollerskate. Up and down the driveway a few times. She always let me know when it was time to say "GO Maddie GO! Yeah Maddie!" | ||
Friday Mar 14 | ||
| Note | |
| slept:8.5 (sick) (rest day) | ||
| Sinus infection. Going to the doctor today. | ||
| Armchair Orienteering 1:00:00 [0] | |
| Walk 20:00 [1] | |
Thursday Mar 13 | ||
| Active stretching 15:00 [1] | |
| Power Yoga 15:00 [2] | |
| Note | |
| slept:7.0 (sick) (rest day) | ||
| One more rest day. Ear clogged again this morning, but without the severe pressure and occasional sharp pain. In a much better mood. | ||
| Walk 35:00 [1] | |
| out and about campus | ||
Wednesday Mar 12 | ||
| Tai Chi 30:00 [1] | |
| 30 minutes stretching, qi gong, and silk reeling. Taking it easy today in an effort to kick the last symptoms of this latest allergy attack. | ||
| Note | |
| slept:8.0 (sick) (rest day) | ||
| Sinus congestion better, some chest congestion but looser cough, left ear more clogged than ever. Occasional sharp pain, mostly deaf in left ear. Irritating, all together putting me in a foul foul mood. | ||
| Walk 20:00 [1] | |
| Note | |
| Mark it! At 9:37 CST my ear opened. Hallelujah! | ||
Tuesday Mar 11 | ||
| Power Yoga 30:00 [2] | |
| Power Yoga with about 10 minutes of Movement Prep, 13 minutes warrior poses, downward dogs, upward dogs, and 7 minutes of core. | ||
| Note | |
| slept:8.0 (sick) | ||
| Getting a handle on the congestion and feeling better, much less irritable, more happy today. Not feeling back to full speed, but better. | ||
| C • seasonal afflictions 2 | ||
| Walk 10:00 [1] | |
| 5 minute warmup, 5 minute cooldown | ||
| Running intervals 15:00 [3] | |
| 30 minutes of running, half at zone 3, half at zone 4, at regular intervals. Amazing how easy, almost too easy, zone 3 felt, but when I pushed into zone 4 my thigh bones turned to lead. | ||
| Running intervals 15:00 [4] | |
| Armchair Orienteering 15:00 [0] | |
| Practice looking at maps with controls by following acronyms
CARTT (identify control, attackpoint, route, technique, tempo) CASH (plus stopper [catching feature] and handrail) Also a little practice with "defensive orienteering," watching for potential errors. | ||
Monday Mar 10 | ||
| Walk 30:00 [1] | |
| slept:9.0 | ||
| 20 minute walk from car to office at lunch, then another 10 back to the car at end of day.
| ||
| Weightlifting 13:00 [4] | |
| 13 minutes of weightlifting, keeping weights light with high repetitions. | ||
| Core Training 7:00 [4] | |
| Abs and lower back. | ||
| XT--Biking (Stationary Bike) 20:00 [3] | |
| Was going to swim, but the nagging voice in my head said "NO!" probably because water up my nose is bad for allergies. Rode the stationary bike again. Planned 30 minutes, but after 20 minutes my little voice said STOP! GO HOME! So I did. | ||
| Note | |
| slept:9.0 (sick) | ||
| Low energy, congestion in sinuses and left ear, some congestion in chest, dry cough, trouble focusing, irritability, and general hatefulness. It's spring in St. Louis and allergies are back. At least when everything's frozen nothing can make me sneeze. Doubling up on allegra, shooting cough medicine, drinking lots of tea and water, and don't worry ... I'm just miserable company for myself. For my colleagues and students who are still around during spring break, I've got a smile. | ||
| Armchair Orienteering 15:00 [0] | |
| Got my book today! Armchair Orienteering II: A Practical Guide to Route Planning. Learned the acronym CAR for route planning (locate Control and control feature, pick Attackpoint, determine Route). Nothing new there, but a useful acronym and did find myself looking a little differently at the maps. Rather than "reading" the landscape from control to control, I found myself looking for attackpoint first, and then "reading" from control to attackpoint to control. A different rhythm for reading. Already getting something from the book. Good stuff. | ||