Training Archive: iamsinhtIn the 7 days ending 2008-09-20:
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Saturday Sep 20 | ||
| Hiking 2:30:00 [1] 5.0 mi (29:59 / mi) +465m 14:28 / km | |
| shoes: NB ABZORB EX 11.5 | ||
| A hike up Upper Rattlesnake Mountain with elements of my undergrad dorm on our annual New Hampshire camping trip. I brought up the rear, helping the kids who weren't really ready for such a hike along. The hike wasn't as long, hard, or fast as I would have preferred - Franconia notch would have been preferrable - but it wasn't totally trivial. The time and distance are estimates.
I recently saw the movie "Miracle" for the first time; I would greatly appreciate having an orienteering coach as demanding as Herb Brooks was of the US hockey team. I'm not adequately diligent to demand that much of myself alone (though I would very much like to try). "Again!" etc. | ||
Thursday Sep 18 | ||
| Intervals 30:00 [3] 5.6 km (5:21 / km) | |
| shoes: NB ABZORB EX 11.5 | ||
| CSU track training, put on by Alexei. The exercise consisted of 800 on, 400 off with the added component that during the last 200m of the 800, you had to look at a map and observe the elevation profile of a leg and definitively state whether control (n+1) was higher or lower than control n.
I should have warmed up, but I started on the 800s directly. My legs were: 1st 800: 3:34 1st 400: 2:18 2nd 800: 3:09 2nd 400: 216 3rd 800: 2:59 3rd 400: 2:43 4th 800: 2:52 4th 400: 3:01 My pace on the 800s was monotonically decreasing, which was my goal, but I didn't have a good sense for how hard I should push at the beginning. I need to do a time trial for a mile and some other measures to come up with an appropriate vdot. I ran 2x100 m strides, completing a 400 at a slow pace each time, and then stretched a bit. | ||
Sunday Sep 14 | ||
| Event: Great Brook Farm | ||
| Orienteering race 1:15:49 [4] 8 km (9:29 / km) | |
| shoes: NB MT800 Alpha | ||
| The NEOC Great Brook Farm National Orienteering Day meet. It was at the orange course at this event exactly one year ago that my orienteering career really began. Because I have had the opportunity to orienteer at such a wide range of excellent parks, I realize how simple Great Brook Farm is.
The red course today weighed much more heavily on distance than on orienteering difficulty. One control was far to the south and isolated; the legs to and from it were each over a kilometer. Great Brook Farm is full of linear features, so the courses won't be as difficult by necessity, but I felt that about a third of the legs were completely trivial. Control placement is challenging in Great Brook Farm (also considering the map quality); there do not exist many good locations for advanced controls. I would characterize the course as about a 3-4 km easy brown course interspersed with 3-4 km of trail running. I ran on trails about 60% of the distance (and I believe in most cases it was the optimal route). That noted, I did break 10 minutes/km for the first time on an advanced course. Ian Finlayson crushed me (winning time of 60 minutes and some seconds), but he's a superior orienteer and runner (he beat me on all but one split and the finish). Finally, while I have improved almost monotonically (for sufficiently large time scale), I still am an intermediate orienteer in the frequency of my mistakes. Compared to Ian F.'s or Phil Bricker's relatively immaculate runs, I had 4 controls on which I made errors of a minute or more. I recovered fairly well (not like that's difficult in Great Brook), and I am pleased with my run, but I must make fewer errors if I hope to run under 10 min/km with any degree of consistency. | ||
| C • nice runs 2 | ||
| Orienteering race 34:56 [2] 3.7 km (9:26 / km) | |
| shoes: NB MT800 Alpha | ||
| After running the red, I decided to go out and do another course. The controls on the green course (5ish km) were a proper subset of those on the red course, including the two long, uninteresting legs. The orange course, at first glance, looked more interesting, so I opted for that. However, it turned out that all but one of the orange course's controls were on the red course (though the order was different).
Anyway, I was more fatigued from the red run than I expected (oddly enough, I felt not weak throughout the red course and was able to keep going at a good pace). While I planned to burn through the orange as fast as I could, after the water control (#2... what's up with that?), I took it relatively easily. I ended up winning the course, but not by much (and most of the competitors were boy scouts, etc). I have a tendency or 'tradition' of running as hard as I can on the finish leg. The argument is two-fold: I can't navigate as quickly as I can book it on in advanced terrain, so while orienteering I seldom get the chance to "kill it;" also, I don't stand much of a chance of finishing first on any legs but the finish leg. It's worked pretty well - I had some best finish legs at the Canadian champs. If memory serves, Ross really likes killing it at the end as well, so while my finish leg is easily my best leg (relative to the field), I rarely win the leg in a broad group. I dream of being in a situation where I'm on a relay team and I have a chance to sprint in to the finish for victory (a la Jason Lezak). Perhaps the opportunity will come some day. | ||
Red - Splits | ||
Orange - Splits | ||