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Training Log Archive: JLaughlin

In the 31 days ending May 31, 2011:

activity # timemileskm+m
  Orienteering12 14:04:34 70.27 113.09 1737188c
  Running15 7:04:10 41.57 66.9 1792
  Cross Training5 3:39:04 0.27 0.43 97
  Total24 24:47:48 112.11 180.42 3626188c

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Tuesday May 31, 2011 #

Note

Traveling to AK. Long time...

Monday May 30, 2011 #

Orienteering (Team Trials Middle) 37:02 [5] *** 5.35 km (6:55 / km)
ahr:178 max:191 14c shoes: Inov8 Oroc 280 (USM11)

Blue Mountain Reservation, 1:10k, 5m, 4.4km, 14c.

Raining in the morning with the sun coming out later in the afternoon. The woods were a bit wet and very, very humid. I massively biffed the first control because I wasn't in the map and my concentration was not there. (2:15). The first control failure kicked my ass into shape and I did well on the next few controls. Control three I misread the clue and ran away from the control for about 20sec prior to returning. Good through 4 and 5 (little slow on 5 on the uphill but great navigation). I did well on 6 and I caught Clem(-6min). I chose a more direct and hilly route to 7 and lost about 20s. Poor execution on 8 let Clem catch me again. I ran away from Clem on 10 after hitting 9 and 10 well. 11 and 12 were also good. I slightly biffed 13 but I knew it from the time I got off the trail because it was in the area that we had a few controls yesterday. Finished hard after that and I won the course for TT guys and placing 4th overall.

Map
Route

I ended up making the team and being third on the team. Hannah was also third but on the women's team. Go USMAOC!

In an entertaining side note, on a course that I quickly planned for mental practice prior, a few of my controls were the same as Neil's and a few legs were the same. I guess it was good work on my part... Those who were using the course yesterday had a little bit of an advantage.

Running (Warmup/down) 15:00 [2]

Sunday May 29, 2011 #

Orienteering (Team Trials Long) 1:52:57 [5] *** 15.61 km (7:14 / km)
22c shoes: Inov8 Oroc 280 (USM11)

Blue Mountain: 1:10k, 5m, 12.4k, decent climb, 22c.

I was feeling decent after yesterday evening's problems and ready to race. I had a late start block so it was starting to get a little hot by the time I started but certainly nowhere near as hot as the non Team-trials guys. I felt decent for the first few controls, decent energy but certainly not feeling peppy or strong. I ended up seeing Eddie (-3min) leave 4 and I caught him at 5. We missed 6 but my miss was smaller (~1min). When I reached 7, I caught Kenny and Andy. I had a decent route to 8 but this is when I realized I was starting to be weak in running. Went through the small look missing 10 by a little bit (~30sec). I chose a bad route to 11 choosing to climb lots early. After the climb I was tired and a little weak on the trails. I didn't cut the trails either. I lost a bit to Ross on this control (~1:30-2min). Ran fine through the spectator loop and added a little extra climb to 14. Chose a decent route but not a great route to 15 where I was really flogging even though I had been drinking water and eating GU. I bumbled around 15 ended up deciding to go to 16 then attacking from there, still screwed it up but ended up finding it. (8min). I finished the little loop decently and set off on the last long leg. I chose a decent route but executed it poorly and was really dieing and desired water greatly. Finished fine but due to the execution I lost around (4 min). Caught Eddie again at 19 (he passed me at 15) and I caught him at 20. I pushed hard and spiked 21 and then finished the course.

(Error ~15:30)

Map
Route

I ended up 5th again and right in the middle of everyone.

Very difficult, very hot, very long. Great course by Neil, but perhaps a tad bit too long but Anders won it in 89min.

Running (Warmup/down) 15:00 [2]

Saturday May 28, 2011 #

Orienteering (Team Trials Sprint) 14:52 [5] *** 3.66 km (4:04 / km)
15c shoes: Inov8 Roclite 315 (USM11)

SUNY at Purchase, 1:4000, 2.5m, 2.4k, 15c

My start was at the beginning of the Team Trials guys in the heat of the day. I was feeling decent prior to the race but was feeling the heat. Started well, only having a few inclinations of hesitations. Picked a bad route to 7 then screwed it up, lost :55. Regained control and executed fine until 13 where I chose another bad route and then screwed up the finish because I thought the feature was going to be larger. The area they had the control tucked away was barely large enough to fit me, and definitely not me and Ross at the same time. Finished fast because Ross (started +1min) was chasing me. Mediocre race but I ended up 5th for TT people which is my goal. Throughout the race I felt as if I couldn't hit that faster speed and was just moving along at a decent pace but not the pace I wanted.

It was a nice sprint designed by Neil. It was nice when I compared splits with Anders Tiltnes (the Norwegian who won the race by :49) because I was racing around his same speed for the duration of the race with exception of my errors.

I am feeling like shit right now it seems I either ate something bad immediately prior to/after the race or my electrolytes are out of balance.

Map
Poor Receiving GPS - Route

Running (Warmup/down) 15:00 [2]

Friday May 27, 2011 #

Cross Training (Hiking) 2:15:00 [1]

Around BRF with family. Spent some time chilling at Eagle Cliff.

Thursday May 26, 2011 #

Orienteering (Hogencamp) 33:20 [4] *** 3.76 km (8:52 / km) +211m 6:55 / km
18c shoes: Inov8 Roclite 315 (USM11)

Ran a course I quickly designed on Hogencamp. It was a middle-ish course that was very steep and decently green. Not a whole lot of fast running so I was working on being perfect. Great run for me minus a little bit here and there. I was massively dehydrated prior and even worse after. Hydrate now... It was a very nice day out there today.

Tuesday May 24, 2011 #

Orienteering (Rockhouse) 1:45:00 [4] *** 14.0 km (7:30 / km) +400m 6:34 / km
10c shoes: Inov8 Roclite 315 (USM11)

Rockhouse 1:15000, 5m

Distance is estimated

I ran an old Blue course on Rockhouse that I found in the WP map store that I discovered a few weeks ago. Very humid, very hot. I ended up extremely drenched. I didn't go to the last two controls because of time. I did really well on the course with only a few small problems throughout the course. The GPS was shitty today. I didn't wait for it to get service either.

I am very tired...

Monday May 23, 2011 #

Note

Went down to NYC today. Walked around a lot...

Sunday May 22, 2011 #

Orienteering 30:00 [3]

Orienteering in Hogencamp. Nice to get out in the forest. Some good, some bad. I need some work.

Saturday May 21, 2011 #

Cross Training (Rucking) 15:00 [3]

Moving my stuff to my vehicle

Friday May 20, 2011 #

Note

Grad banquet complete. Good speech by the First Lady.

Thursday May 19, 2011 #

Note

Busy today.... Tomorrow will be busy as well.

Wednesday May 18, 2011 #

Note

Anyone have an idea of where I can park my car for about a month this summer on/near Fort Benning/Atlanta?

Running 20:54 [3] 4.11 km (5:05 / km) +84m 4:37 / km
ahr:141 max:161 shoes: Inov8 Roclite 315 (USM11)

Easy run around.

Tuesday May 17, 2011 #

Running (MP trail) 36:48 [3] 6.97 km (5:17 / km) +218m 4:34 / km
ahr:145 max:175 shoes: Inov8 Roclite 315 (USM11)

Recovery out, decent up, cruising down. Great day out.

Monday May 16, 2011 #

Running (Recovery) 23:36 [2] 4.97 km (4:45 / km) +45m 4:33 / km
shoes: Inov8 RoadX233 (USM11)

Recovery run after the billygoat. I am feeling really good physically right now.

I also spent the time to get used to my new shoes.

Grad week busy-ness is already starting to happen. Too bad it is raining...

Sunday May 15, 2011 #

Orienteering (Billygoat!!) 1:40:31 [5] *** 16.8 km (5:59 / km)
35c shoes: Inov8 Oroc 280 (USM11)

Billygoat - 14k, skip 1, mass start, lots of fun.

The woods were very, very wet today.

I lost to Ross by 20 seconds. Not too bad, but I need to figure out what I was doing wrong in my orienteering.

My knee that I cut last week has had its scab removed and I gained another blemish in my upper shin from spilling on a rock and hitting it against a tree. Nothing bad though. I am tired now.

Route

My GPS didn't do a great job today.

Running (warm up/down) 15:00 [1]
shoes: Inov8 Oroc 280 (USM11)

Note

I just looked at the full schedule for the week, my comment is:

Sleep? Who needs sleep? Its grad week.

Saturday May 14, 2011 #

Orienteering (Speedy Goat Leg 1) 9:43 [5] *** 1.95 km (4:59 / km)
9c shoes: Inov8 Oroc 280 (USM11)

Fast, Fun

Saw some prom pictures being taken. I stayed out of the photo but they took my picture when I was running past them.

Orienteering (Speedy Goat Leg 2) 11:31 [5] *** 2.14 km (5:23 / km)
10c shoes: Inov8 Oroc 280 (USM11)

A lot harder technically and physically. A whole lot of fun.

Events like this make me really love orienteering.

Giacomo and I were a team. We killed everyone... by a total of ~2 min. Giacomo led us off and gave me a pretty good lead. I just had to keep it.

I consumed more calories than I expended today thanks to Sam. Sam baked cupcakes because of Ross' Birthday. What a great way to spend your birthday. I think Sam had a hidden plan to slow down the competition and allow Ross to be the Goat victor.

Running (Warm up/down) 20:00 [1]
shoes: Inov8 Oroc 280 (USM11)

Friday May 13, 2011 #

Orienteering (Route Choice) 58:18 [3] *** 8.13 km (7:10 / km) +175m 6:28 / km
ahr:155 max:175 6c shoes: Inov8 Roclite 315 (USM11)

Route Choice on Surebridge. Bobbling but decent in the middle of legs. I still need some work but I am feeling more confident every time I step on a map. I always hate how the A-meet screws up my orienteering...

Thursday May 12, 2011 #

Orienteering (Polebrook) 52:24 [4] *** 7.23 km (7:15 / km) +126m 6:40 / km
ahr:157 max:179 14c shoes: Inov8 Roclite 315 (USM11)

Shitty orienteering on my part except in the middle of the course. Perfect. Then shitty again. I need some more training. Read my map more!!! I also had lots of problems around people.

Set streamers at each point too.

Orienteering (Hogencamp) 57:32 [4] *** 6.48 km (8:53 / km) +109m 8:11 / km
ahr:152 max:169 21c shoes: Inov8 Roclite 315 (USM11)

Training, shitty orienteering again but a little bit better.

My legs are still a little bit dead from this weekend. I am feeling much better physically than I did yesterday.

Wednesday May 11, 2011 #

Cross Training (PD, CD1, CD2) 20:00 [3]
shoes: Inov8 Roclite 315 (USM11)

Playing with the PRT stuff to see if I should use it to augment my training regime this summer. It was decent.

Orienteering (Black Rock Forest East) 1:15:00 [4] *** 10.47 km (7:10 / km)
14c shoes: Inov8 Roclite 315 (USM11)

Ran an orienteering training in BRF. I was planning longer but I was getting dehydrated and tired out there. I am rather shot right now.

I started orienteering horribly at the beginning but cleaned it up a bit. I need some more work and I will be decently happy again.

Tuesday May 10, 2011 #

Note

TEEs. TEEs Complete. Now time to do some orienteering training.

Running (Recovery/Mapping Recon) 32:56 [3] 5.17 km (6:22 / km) +234m 5:12 / km
ahr:140 max:159 shoes: Inov8 Roclite 315 (USM11)

Monday May 9, 2011 #

Running (Recovery) 20:00 [2] 3.2 km (6:15 / km) +82m 5:32 / km
shoes: Inov8 Roclite 315 (USM11)

Ran around Flirty.

Legs were feeling a little tight but feeling better now. My knee which I scraped on the course yesterday is a little worse than I originally thought. It is not bad at all though.

I got an email this morning from a WP instructor who ran in the half yesterday. I have earned a congrats and big bites from him.

Note

In December I ran the Half Marathon in ~1:43
I was wondering since it was higher effort and I ran only a ~1:41:30.

I realized that they changed the route. It was 1.1k longer and 80m more climb (and about the same elevation drop in that 1.1k)

I don't feel so much like a loser now.

Sunday May 8, 2011 #

Running (North Face Endurance Half) 1:40:43 [5] 21.2 km (4:45 / km) +485m 4:16 / km
ahr:179 max:188 shoes: Inov8 Roclite 315 (USM11)

North Face Endurance Challenge Half Marathon. Trail marathon in Bear Mountain/Harriman State Park. Beautiful day and great run. I was feeling somewhat crappy prior to the run but I felt really good while on it. I started a little fast but still stayed good. People have problems following streamers and I am fast on the rocks.

~2300ft climb

1st place!

http://www.sportstats.ca/display-results.php?lang=...

Saturday May 7, 2011 #

Note

Well we met some of Kevin's friends at the Anthony Wayne aid station so we had company prior to Kevin showing up for the first time on his marathon. Unfortunately there were no volunteers to replace his friends so Hannah and I ended up helping out a lot and basically running the aid station for quite a few hours. We got some reinforcements after a while..... I ended up being on it until we left... Hannah was able to ditch and see Kevin finish.

I saw Joe and Pavlina Brautigam.. Not expecting them.

There were also a whole lot of West Pointers around the entire time. Nice to see some people striving for excellence.

Running 31:26 [3] 6.53 km (4:49 / km) +186m 4:13 / km
ahr:167 max:186 shoes: Inov8 Roclite 315 (USM11)

Ran up the MP trail. down the short way and out down the Jewish Chapel trail.

Feeling good.

Friday May 6, 2011 #

Note

CDO plus I got picked up to watch the second hour. YAY...

My run will be later tonight.

Thursday May 5, 2011 #

Running 23:19 [3] 5.3 km (4:24 / km) +50m 4:12 / km
shoes: Inov8 RoadX233 (USM11)

Wednesday May 4, 2011 #

Running (Surface to Summit) 34:00 [5] 5.65 km (6:01 / km) +300m 4:45 / km
shoes: Inov8 Roclite 315 (USM11)

16:16 for surface to summit. Fastest time yet! ~2.82km/300m

Relaxed on the way down.

Cross Training (Ultimate) 30:00 [3]
shoes: Inov8 Roclite 315 (USM11)

After that I went to the GIS BBQ. Great group of people. I am going to miss them.

Tuesday May 3, 2011 #

Running 20:28 [2] 3.8 km (5:23 / km) +108m 4:43 / km
ahr:155 max:172 shoes: Inov8 Roclite 315 (USM11)

Recovery, feeling sluggish.

Cross Training (Strength) 15:00 [3]

Cross Training (The Torne) 4:04 [5] 0.43 km (9:27 / km) +97m 4:27 / km
shoes: Inov8 Roclite 315 (USM11)

Monday May 2, 2011 #

Note

Spent the time today AARing the meet, sleeping a little bit, and then the Dean treated us to ice cream for being the highest academically achieving team here.

I also was given the Bruce O'Neil award. Thanks team!

Sunday May 1, 2011 #

Orienteering (Control set) 1:14:08 [4] 10.36 km (7:09 / km) +280m 6:18 / km
shoes: Inov8 Roclite 315 (USM11)

Orienteering 22:40 [4] 2.36 km (9:36 / km) +170m 7:04 / km
shoes: Inov8 Roclite 315 (USM11)

Finding an OT, lost girl.

Orienteering (Control Retrieval) 49:36 [3] 4.79 km (10:21 / km) +266m 8:06 / km
shoes: Inov8 Roclite 315 (USM11)

Running through the woods with lots of controls in my back pack carrying water trash navigating to controls to pick up more is fun. And I was only slightly over 10min/k

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