Wednesday Apr 30 |
 | Jogging warm up/down (treadmill) 12:00 [1] 1.0 mi (11:59 / mi) +50m 6:27 / km | |
| rhr:47 slept:7.5 weight:178lbs shoes: White NB 205 pair 3 |
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| Weightlifting (light) 15:00 [2] | |
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| Running (treadmill) 42:00 [3] 5.0 mi (8:23 / mi) +15m 5:10 / km | |
| shoes: White NB 205 pair 3 |
| Progression run: started at 6mph and finished at 9mph |
| Swimming 10:00 [1] | |
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Tuesday Apr 29 |
| Jogging warm up/down 40:00 [1] | |
| rhr:40 slept:8.5 weight:175lbs shoes: White NB 205 pair 1 |
| To track meet and fitness center. |
| Weightlifting (medium) 15:00 [2] | |
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| Running (fartlek) 30:00 [3] 2.5 mi (11:59 / mi) | |
| shoes: White NB 205 pair 1 |
| Boulevard Fartlek, aka Shafor Sharpeners |
Sunday Apr 27 |
| Orienteering 1:14:00 [3] **** 4.7 km (15:45 / km) +370m 11:18 / km | |
| shoes: John Deere Spikes |
| LineO on contour-only map. |
| Orienteering (drafting) 1:00:00 [0] | |
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Saturday Apr 26 |
| Jogging warm up/down 30:00 [1] * 1.5 mi (20:00 / mi) | |
| rhr:51 slept:8.0 weight:175lbs shoes: White NB 205 pair 1 |
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| Weightlifting (light) 30:00 [2] | |
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| Running (treadmill) 20:00 [3] 2.5 mi (7:59 / mi) | |
| shoes: White NB 205 pair 1 |
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| Swimming 10:00 [1] | |
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Friday Apr 25 |
| Running (treadmill) 28:00 [2] 3.1 mi (9:02 / mi) | |
| rhr:50 slept:8.0 weight:175lbs shoes: White NB 205 pair 3 |
| Progression run..started very slow. First run since Sunday; legs are still very stiff. |
| Swimming 10:00 [1] | |
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Thursday Apr 24 |
| Orienteering (field checking) 1:40:00 [1] **** | |
| rhr:46 slept:6.0 weight:174lbs |
| Trail network. It's not coming easy. I realize now that I don't have the property lines right, and the photos are out-of-date. |
| bicycling (road) 1:00:00 [1] | |
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Wednesday Apr 23 |
| Orienteering (field checking) 45:00 [1] *** | |
| rhr:47 slept:7.0 weight:173lbs |
| Not a good job. Everything will need to be re-done. |
| Weightlifting (light) 15:00 [3] | |
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| Swimming 20:00 [1] | |
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Sunday Apr 20 |
| Jogging warm up/down 40:00 [1] * | |
| shoes: Free Trail pair 2 |
| Trying to loosen up my hamstring tendons, which were re-injured the day before. |
| Orienteering warm up/down 25:00 [2] *** | |
| spiked:5/5c shoes: John Deere Spikes |
| The model event at Mendon Ponds. |
| Orienteering race 18:37 [5] *** 3 km (6:12 / km) +150m 4:58 / km | |
| spiked:13/15c shoes: John Deere Spikes |
| Lead-off leg on the relay. Had a slow start, bobbled the first two legs, but once I got into the woods, it really started to flow. I think I had to mentally slap myself to focus. I think that my best race ever was the relay leg two years ago, and this is probably the second. (This year my leg was shorter and easier, so it is hard to compare). |
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Relay - 8pt Orange - Splits |
Saturday Apr 19 |
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| Event: US Middle Distance and Relay Champs
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| Jogging warm up/down 30:00 [1] * | |
| shoes: Free Trail pair 2 |
| Loosening up after long drive. |
| Jogging warm up/down 30:00 [1] | |
| shoes: John Deere Spikes |
| Warming up before event |
| Orienteering race 30:40 [4] *** 3.3 km (9:18 / km) +130m 7:46 / km | |
| spiked:7/9c shoes: John Deere Spikes |
| One really big blooming error: I went up a large stream that was at 90 degrees to the small rivulet that I was to climb. I also started a little too slow, but I finished strong. |
| Orienteering race 14:18 [5] *** 2 km (7:09 / km) +65m 6:09 / km | |
| spiked:10/13c shoes: White Waffle Racers |
| My head was not in this one at all.
Made two big errors, essentially the same as the morning's error: at trail crossings, took a trail at 90 degrees to the right one. Also, too tired. |
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Green X - Splits |
Thursday Apr 17 |
| Orienteering (armchair) 1:00:00 [0] | |
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| Doing WinSplits and RouteGadget for FPsprint2. |
Wednesday Apr 16 |
| Running tempo (treadmill) 34:00 [3] * 4.0 mi (8:30 / mi) | |
| ahr:145 max:170 rhr:51 slept:8.5 weight:174lbs shoes: White NB 205 pair 3 |
| Progression run; ramped up the speed every quartermile or so. Couldn't read map in last mile.
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| Swimming 20:00 [1] | |
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Tuesday Apr 15 |
| bicycling (hardtail) 30:00 [2] | |
| rhr:43 slept:9.0 weight:173lbs |
| A new category, but a very old bike. (And somebody has not been maintaining it.) |
| Jogging (trail) 15:00 [2] | |
| shoes: White Waffle Racers |
| One RT of darkside. |
| Weightlifting (medium) 20:00 [3] | |
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Sunday Apr 13 |
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| Event: MVOC-Hills & Dales sprints
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| Orienteering race 13:36 [3] *** 1.55 km (8:46 / km) +40m 7:46 / km | |
| spiked:9/11c rhr:45 slept:7.5 weight:173lbs shoes: Mick Joggers |
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| Orienteering (control pickup) 1:00:00 [1] ** | |
| shoes: Mick Joggers |
| 26 controls. Saw a lady stealing 100s of daffodils, and some guys ask me "djah mind if we do some shootin"
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Saturday Apr 12 |
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| Event: German Ridge Ramble
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| Orienteering (armchair) 2:00:00 [0] | |
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| Course analysis for Pig (Friday and Sat AM). Going over Winsplits and completing RouteGadget |
Thursday Apr 10 |
| Running 30:00 [3] * 2.5 mi (11:59 / mi) | |
| rhr:50 slept:7.0 weight:174lbs shoes: White Waffle Racers |
| Ran to athletic fields and did a few sprints. Buttocks very sore after: this is a result of doing nothing for 2 days. |
Monday Apr 7 |
| Swimming 20:00 [1] | |
| rhr:48 slept:7.5 weight:172lbs |
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Sunday Apr 6 |
| Orienteering race 1:49:48 [4] *** 7.8 km (14:05 / km) +320m 11:41 / km | |
| spiked:10/11c rhr:55 slept:5.0 weight:173lbs shoes: John Deere Spikes |
| Was alright through 1st control, but everything went downhill after that.
I took about three or four minutes to extricate myself from thigh deep mud right after leaving #1. I had disturbed a colony of big fat glistening white grubs that were all over me. At first, I didn't think that I would be able to get out,
but by leaning back in the mud, my leg started to come up. Afterward, my pants were too full of mud to run; my map was also covered in mud and my shirt was too smalland shiny to use as a wipe.
Fortunately, I was in the bottom of a deep reentrant and a little lower I found a deep pool where I could wash my pants and map and magnifier. Not too long after that I chose to climb a shallow re-entrant that looked good on paper; it was made difficult
by there being lierally thousands of tires dumped there...and not a single black "x". OK, I thought, tires aren't mapped. But a few hundred meters from there I passed a small reentrant with 3 tires and 3 black "x" marked on the map.
I made many route choice errors and never got my brain around this one. Tough course.
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Green - Ultra Long - Splits |
Saturday Apr 5 |
| Jogging warm up/down 20:00 [1] | |
| rhr:47 slept:7.0 weight:173lbs shoes: White Waffle Racers |
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| Orienteering race (urban sprint) 14:13 [5] ** 2.3 km (6:11 / km) +50m 5:35 / km | |
| spiked:15/15c shoes: John Deere Spikes |
| I think I took all the right routes. I could have made sure to spend more time on the pavement and not so much on the slower grass. Was losing steam at the end. |
| Jogging warm up/down 30:00 [1] | |
| shoes: John Deere Spikes |
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| Orienteering race (forest sprint) 14:57 [5] *** 2.1 km (7:07 / km) +60m 6:14 / km | |
| spiked:14/14c shoes: John Deere Spikes |
| Didn't make the best route choices, but didn't waste any time worrying about it either. Very tired. |
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Orange/Brown/Green Sprint 2 - Splits |
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Orange/Brown/Green Sprint 1 - Splits |
Friday Apr 4 |
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| Event: Flying Pig XII
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| Orienteering race 35:47 [4] *** 4.3 km (8:19 / km) +150m 7:05 / km | |
| spiked:19/20c rhr:45 slept:8.0 weight:173lbs shoes: John Deere Spikes |
| No navigational errors, but a few route choice bobbles. |
| Note | |
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| After reviewing this race, I have to be pleased with my O progress. i was 9th place overall on Red, while averaging about 15th place on each leg. I had just under 2 minutes of mistakes, and there was another minute lost in a fence. |
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Red - Short Pig/WRE - Splits |
Wednesday Apr 2 |
| Swimming 20:00 [1] | |
| rhr:53 slept:7.5 weight:174lbs |
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Tuesday Apr 1 |
| Jogging warm up/down 30:00 [1] * 2.0 mi (14:59 / mi) | |
| rhr:50 slept:7.0 weight:173lbs shoes: White Waffle Racers |
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| Running intervals 15:00 [3] ** | |
| shoes: White Waffle Racers |
| GC intervals at HD. Did 5 holes of Dales and 1 on Hills. |