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Training Log Archive: DWildfogel

In the 7 days ending Sep 14:

activity # timemileskm+m
  Stretching1 3:00:00
  Walking2 55:00 3.5(15:43) 5.63(9:46)
  Orienteering2 52:12 4.32(12:05) 6.95(7:31) 10533 /41c80%
  Running2 51:33 4.65(11:05) 7.48(6:53)
  Total7 5:38:45 12.47 20.07 10533 /41c80%

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Saturday Sep 14 #

7 AM

Running (Easy distance) 19:40 [3] 2.0 mi (9:50 / mi)
shoes: Salomon SC3 Bl/Bl 3

Jeep trail next door. Out at 7:40 after being awake in the wee hours once again. A few degrees cooler than yesterday, but no breeze so it felt warmer. Legs were a little stiff from yesterday, which kept my strides short, but overall felt better and ran much more quickly with about the same effort.

Right knee held up ok, with the worst moment coming when I cruised to a halt.

Splits (except the last two) are for 2 laps at a time, 0.44 miles:
455, 428, 416, 402, 147, 11

The 147 is quite fast and a bit surprising since I didn't feel like I picked it up that much.

[Easy distance]

Running warm up/down 6:20 [2] 0.4 mi (15:50 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down

Friday Sep 13 #

Stretching 3:00:00 [2]

The usual weekly accumulation of morning exercises. Mostly stretching this past week.

7 AM

Running (Easy distance) 21:33 [3] 2.0 mi (10:46 / mi)
shoes: Salomon SC3 Bl/Bl 3

Jeep trail next door. Out at 7:20, temp already in the high 70's, but a breeze makes it manageable. Hadn't run since the last day of the Nationals on Sunday, and legs still don't feel rested. Running the relay when my legs were already tired really did them in. So, just tried to amble along today.

Right knee has been having occasional shooting pain and collapse, and then seems to be fine. Weird.

Splits (except the last two) are for 2 laps at a time, 0.44 mi:
510, 444, 438, 436, 412, 12

[Easy distance]

Running warm up/down 4:00 [2] 0.25 mi (16:01 / mi)

Cool down

Thursday Sep 12 #

7 AM

Walking 40:00 [2] 2.0 mi (20:00 / mi)
shoes: Kayanos 24 White

Phoenix Lake. With L. Walk up to the dam, turn left, go a bit beyond the end of the lake and for a short way on the single track. Sun was just hitting the tops of the hills.

Distance is just based on time.

Should have worn my Saloman trail shoes.

Wednesday Sep 11 #

7 PM

Walking 15:00 [2] 1.5 mi (10:00 / mi)
shoes: Salomon SC3 Bl/Bl 3

Phoenix Lake. Had been itching to get outside all day, but missed the chance before breakfast, and it was too hot during the day. So, went for a sunset walk by myself, after having been invited to our new neighbors', Katie and Rich, house. Was after sunset but not nearly dark, and there were still cars in the parking lot; one even came as I was leaving.

Lovely to be up at the lake, even for a few minutes.

Tuesday Sep 10 #

(rest day)

Drove to San Anselmo after my meeting at Oracle.

Legs very stiff, and right knee doesn't feel so great.

Monday Sep 9 #

(rest day)

Sunday Sep 8 #

9 AM

Orienteering race 18:46 [5] **** 1.8 km (10:26 / km) +55m 9:03 / km
spiked:9/16c shoes: Salomon SC3 Bl/Bl 3

Cabrillo College. First ever orienteering meet here. US Nationals Sprint Champs. Brown (Course 3) 1.8km, 55m climb, 16 controls

Start at 9:08. Felt pretty ready, legs only a little tired. Nice, cool weather. Trail shoes are essential as there are some sandy hillsides to traverse.

Quite a disappointing race for me. Never got the hang of the purple dashed lines; never saw the tunnel going to #4 (lost :13), didn't realize I could go on the lower level walkway to get to #5 (lost :30), and yet by #9, was in 4th, only :16 behind the course leader, Glen T, :04 behind Walter in 2nd, and :03 behind eventual course winner Steve Tarry, having rung up 3 #1's and a #2 in the first 9 controls. But then made a turn too early going to #10 (lost :35), didn't read the vegetation well on #11 (lost :20), couldn't find #12 on the map (lost :10), and stayed on the upper level going to #13 (lost :30). Despite all that, was still in a position to finish ahead of Chuck, who wound up first in M70, but then did not see that the wall E of #14 was mapped as passable (neither did others, like Walter and Glen; I think the mapping could have been clearer), so went all the way around, and then all the way around again leaving to go to #15. Wound up 1:01 behind Chuck; I'd been 2 seconds behind him after #13. On the other hand, Walter was 1:34 ahead of me at #13, and he lost even more than I did (1:40 to 1:06, compared to Chuck) on 14-15, so it's not really fair to say I was still in a position to win M70 at #13.

Definitely a venue we should use again for a major event. Parking, cafeteria for hanging out, arena, weather - all very good. Venue is quite complex, worthy of a challenging sprint. Just gotta fix a few things on the map and print it at a higher scale (or blow it up to a higher scale).

[Orienteering Sprint race]

12 PM

Orienteering race 33:26 [5] *** 3.2 mi (10:27 / mi) +50m 9:58 / mi
spiked:24/25c shoes: Salomon SC3 Bl/Bl 3

Sprint Relay at Cabrillo College. Run leadoff for WildRayBerg (with Marie-Josee and Riley Culberg. Mass start at 12:30, though due to threat of a delay, didn't get a warm up in. Legs pretty dead from this mornings' Sprint Champs, and emotions pretty low due to snafus there.

Did reasonably well for first 8 or so controls, seeing a lot of Tom Nolan and Sverre Froyen. But when I got to #70, which was the hub of a three-winged butterfly loop, misread the tiny numbers on the clue sheet on the map as 79, and then lost two minutes looking around for a different control. For the rest of the race back and forth with Steve Haas. #19 had a hole in the fence next to it, and many people went through. I went around (didn't see the gate on the other side) and stumbled through some nasty bushes, then had to go up a steep embankment, and that really finished me off. Overall, not a fun experience, when it could have been as this venue is quite interesting.

[Orienteering Sprint race]

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