Training Log Archive: DWildfogel

Kortum Trail, Sonoma St Beach. Walk with L at a brisk pace, from Blind Beach parking nearly to Shell Beach parking and back. We were aiming for an hour of walking (rather than a distance).

The usual weekly accumulation of morning exercises: stretching, strength and balance.

Local terrain and jeep trail next door. Out at 615pm. Quite warm, but not hot.

Legs felt good from the outset. The stomach trouble I had for a week lifted suddenly Tues afternoon and I've had a lot of energy since. Felt like if I wasn't trying to read a map, would have run really fast.

Took along a sprint map from Germany (LK: Innenstaadt) that just got published in ONA by Tori. (Wish I could run regularly on courses like that!) The map is extremely detailed and has many small features, plus the printing wasn't as good as in the magazine. It was quite a challenge to read it on the run, but checking later, I had in fact picked out all the correct routes. Read it for the last 3.5 laps on the jeep trail, and for the first, second and fourth laps in the woods. Set out to run only 3 woods loop, but dramatically slowed down for a fourth, mostly to finish reading the course; amazed that that lap came out as fast as it did.

A couple of days ago, a tree fell in part on the woods loop, so had to re-route myself a bit, costing a second or two per lap.

Feel like if the Wyoming meet started Monday, I'd be ready. So, mostly have to work on maintaining for the next two weeks.

Warm up on jeep trail, reading the map:
447, 426 (Tot: 914)

To woods loop start: 28

Forest running:
4 x [1 x house + [2 x woods loop]]: 502, 458, 437, 535 (Tot: 2013)

[Orienteering Forest running w/map]

Cool down

100 walk
300 recovery jog
115 stretching
740 cool down jog in shade on jeep trail

JCCLG. Did a little bit of all the upper body exercises, 1 or 2 sets each. amd two sets of core.

[Strength exercises]

Stanford, new ISSOM map. Course designed by Carlo for the 8-02-2018 training.

Legs pretty tired and still recovering from stomach ache. Had planned to run this on my way to work, but didn't feel up to it this morning. Fortunately, had time in the afternoon, and it was a relatively cool day, and I felt much better, so ran it then, starting my warm up around 4:30. Did not run at Sprint-O speed, but a good enough pace to make it challenging. Really fun, and definitely good training.

One suboptimal route choice (#5), maybe 15 secs lost. One bobble (#4), where I turned a little too soon into a small area with no outlet (I believe map is incorrect here) and then, having gone through the passageway, realized I wasn't where I thought I was, though I was actually where I should have been, recovered quickly; lost maybe 10 secs all together. Hesitated a bit just a couple of times to finish route planning; probably would have been more of those had I been running faster.

Construction in some places that weren't marked on the map.

Note: Course was listed as 2.5 km. I presume that's straight line, not optimal route. I didn't run the 170m from the last control to the Finish.

[Orienteering Sprint-O practice]

Warm up. Started with a couple of loops around the field S of the Tressider parking lot, then continued on to the start.

Waited about 2 mins before starting the course.

Cool down

JCCLG. Stomach bothering me again, really tired from poor night's sleep. Since I had to be near the JCC anyway, figured I'd at least use the equipment I like and can't replicate at home. Didn't have much, though, so did two sets each of both kinds of pull downs (with only 70 lbs) and two sets of military presses with 45 lbs.

[Strength exercises]

Lake Ranch Reservoir. 85 degrees. Had been a cool breeze at my house, but not down here.

Had originally planned to do some O-training at Vasona because L wanted to walk down there, but we got a late start, so then I was going to run in the woods around the house, but then went with L to the lake to facilitate her going for a walk. Body was really tired, and stomach not feeling great again, so maybe I shouldn't have run at all, but given that I did run, running with a map and at a slow enough pace to study it was a good idea.

Actually ran with two maps: the two Long Qualifiers from WMOC 2011 in Hungary. I did not do well in either of those races (especially the second), but still I was surprised at how little I remembered of the courses (though after a while, I started to remember more and more). Those venues are so much more complex than anything we have around here! Did a good job of picking out details and planning routes. Takes a lot of concentration, so this is good practice. Pace was about 10% slower than a normal run here, and that made it possible to really study the map without having to slow down. Of course, I was running on a fire road, not in the woods, and I wasn't trying to match the map to the terrain. Still, though, as I said, good practice forcing myself to look at the map in detail while maintaining my pace.

--------------- 521(557)1118(523)1641(515)2157
4406(528)3837(627)3210(502)2708(510)

Note: afterwards, stomach got worse, and I couldn't eat lunch until 3:30.

[Orienteering Running w/map]

C • LQ1 and 2 1

Cool down