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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gas_turbine

In the 7 days ending Sep 21, 2014:

activity # timemileskm+m
  walk dog7 4:48:06 15.59(18:29) 25.08(11:29) 58
  Run (no dog)5 2:16:48 18.32(7:28) 29.49(4:38)
  Lifting2 1:12:00
  Physical Therapy2 1:10:00
  Digging/Hammering1 1:10:00
  Abs related3 52:00
  Orienteering1 31:13 3.57(8:45) 5.74(5:26)11 /13c84%
  Run with dog1 12:00 0.78(15:23) 1.25(9:34)
  Total14 12:12:07 38.26 61.57 5811 /13c84%
averages - sleep:6 weight:162.2lbs

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Sunday Sep 21, 2014 #

walk dog 40:00 [1] 2.0 mi (20:00 / mi)
shoes: Merrell Chameleon 4 #4

Hedgewood. Nice evening - cool enough for a jacket, but could have just done a reflective vest. J wanted to go down the cul de sac in the Hedgewood neighborhood. Someone was driving back and forth from their house to others with what appeared to be cakes. We should all have neighbors like that.

1 frog.
Nice greeting from Rambo (electric fence must be working again).
7 AM

walk dog 1:09:41 [1] 3.8 mi (18:21 / mi)
shoes: Defyance 3 #1 (bike)

Not sunny, but muggy - J had a few lie-downs to rest. Spotted more black than grey squirrels today.
12 PM

Orienteering race 31:13 [4] ** 3.57 mi (8:45 / mi)
spiked:11/13c shoes: Merrell barefoot roads grey

Cobbs Hill - Green course. Before reading on, please note that I'm usually smack in the middle of the pack for green or red courses.

Well, Tyler designed a perfect course for my style of orienteering. Long stretches, yellow/orange-level control placement, some hills, lots of open spaces and 1:5000 scale. Admittedly, given the park itself, Tyler did all he could to get a decent distance in.

.... once again I forget to turn on the GPS at the start. Bummer.

Going in:
-Main concern was that I'd get bottled up in the woods with all those little criss-cross paths. It didn't really materialize that way, although my worst control (3, the shortest) was influenced a bit by that.
-I was going to run hard today, as last meet, I didn't, and everything control was in the middle of the pack. I wanted to see what the effect of fatigue and/or less caution would be. This concern, however, could not be tested much, as the controls were easy enough that they could not be missed, and they didn't call for precise navigation at the end.
-My O pants came this week (kind of see through - have to wear running shorts underneath), so I'm testing them out, although this park does not have nasty prickers.

1 a bit concerned with those trails, so I was cautious once I got up the big hill to pick the right turns. (map told us to stay on trails)
2 Left, right, left left. control at split. (-11sec win)
3 confused myself - took a couple seconds to turn around and just go straight a the crossing path. Worst one (6th - +8 off leader - dropped me to second overall).
4 Nice long one. Knew exactly where I had to get to. Went south to the main trail, then straight west. Took the opportunity to get up to the top path around the reservoir at a spot where it was not too hilly. .7 mi long, which gave me -18s on Rob, putting me in the lead by 17s. I wonder if anyone took the north side of the reservoir...
5 Took road. I had planned on going back up to the reservoir path, but the hill quickly got too steep. Anyway, it gave a good AP to the control. However, it was a steep slope to try to cut across, and I slipped to my knee once. -13s.
6 Went up to the top, and stayed on the east side of the reservoir - went down the very steep 'path' - safety dictated taking care down this slope. Even though this was beyond the control, it gave a very good AP at the end. -28s. Rob said he cut sideways along the woods here.
7 Knew where I was aiming, but given the blobs on the map, I thought they would be structures. If I had read the clue more carefully, I probably would have run this one 2s faster. -4s
8 Aim at the building, and the control should be obvious. It was. I think I was getting confident here, so I started pushing a bit harder (GPS says that I got below 6min/mi for a little stretch here, although I doubt it -15s.
9 Had to stop for a car at the road - he had no intention to stop at the crosswalk. ... Made sure to aim off just a little so as not to miss the control. Hit the path about 8s to the east. Speedwise, not as fast. -17s
10 Not much choice by to go straight up (and then down). Which I did - kept legs running throughout, although the pace got up above 20 min/mile. -41s on a 2 min control. Rob said he had to walk on this one. He looked to see if there was any other option, but said the woods were too thick to stay low and around.
11 Control 11 already, oh boy, no point reserving any energy on this long stretch. Went on the north side. Rob said he went around the south side - I spotted him for the first time as he was coming in from the right to find the path going back down the hill. That shocked me a bit, because I assumed that he had taken a wrong turn somewhere. I was pleased knowing that I could follow him to the end of this one, because there were going to be some dipsidoodle turns in here. - 72s on Chad, - 84s on Rob.
12 Ran along behind Rob, knowing this one would be easy - just to the left, but down sharply. Pace counted just in case. -6s
13 Rob went more straight down the hill, I angled. I stepped on one log and slipped a little from the wetness, but luckily, nothing happened. Didn't push it too hard at this point. -6s.

Very happy with this ('won' 10 controls). But like I said, it was designed for my style. But, I'll take it as a confidence booster going in to nationals, especially after the downer from my last results at Mendon.

Saturday Sep 20, 2014 #

Physical Therapy 30:00 [3]
shoes: Bare feet

Need to keep this up, especially since I've ticked up running closer to the threshold mileage (sadly, only ~25) where my upper hammy (degenerative - runner's butt) starts to complain.

Digging/Hammering 1:10:00 [3]
weight:162.8lbs shoes: Merrell #2 Gardening

Digging out the dead tree in the back. The final came out a lot better than I had hoped - everything out, relatively flat area left over. Must have been a frog's home there, as one stayed within a few feet most of the time - watching and giving me the evil eye.

(.... aaack - cat just walked across and double clicked the touch-pad ... I know you are hungry, but I'm not feeding you before 5. Stop chewing on my Genessee park map, I'm going to be studying that .... gross, just spit up a piece of tape ...)
Hijacked by Penny!

Ok, back to the babble. The poor tree seemed to be very root-bound inside the metal cage that it was planted in. Some roots were outside, but there were a lot that just seemed tangled up inside. In any case, they were pretty rotted. I really should try to dig up the other tree stumps from 5 years ago, as they are still little hillocks that don't get mowed.

Now time for J's bath, and motrin for me.
7 AM

walk dog 1:12:25 [1] 3.98 mi (18:12 / mi)
shoes: Merrell Chameleon 4 #5

Mendon south. J chose some different routes.
Several deer, A couple early (loud) Canadian geese.
Glad I left the sweatshirt in the car - that would have been too warm. T shirt perfect for a brisk-ish walk & sniff.
11 AM

Run (no dog) 31:33 [3] 4.08 mi (7:43 / mi)
shoes: Nimbus 15 Bumblebee (work)

Warmer - mid 70's.
Should be resting today, but I just had to run - nice day. Also, it relaxes me.
For about 1/2 of the run, I did pace-counting over every quarter mile.
Normal roads/normal pace - typically under 160 (double strides) - which gives ~40 per 100m. Uphill more, the flat path, about the same...
Of course, I really need to do it going off-path, as that is where I count more often than elsewhere.

... on that topic, I need to practice running straight lines with the compass. Anything more than 50m without any handrails, and I'm pretty miserable. ...although I should probably go to practices where I can learn to use more subtle features.

Friday Sep 19, 2014 #

Abs related (core blaster) 13:00 [3]
shoes: Asics Nimbus 12 (old work)

plus side raises

Abs related (continuous plank) 13:00 [4]
shoes: Asics Nimbus 12 (old work)

added simultaneous arm up/leg up on last minute

Run (no dog) 21:55 [3] 2.8 mi (7:50 / mi)
shoes: Asics Nimbus 12 (old work)

Nice and easy.
from work to canal over winton to clinton & over again plus return.
Pretty day.

walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Merrell Chameleon 4 #4

Cool - almost gloves weather.

Thursday Sep 18, 2014 #

Run with dog 12:00 [2] 0.78 mi (15:23 / mi)
slept:6.0 shoes: Asics Nimbus 14-2 (walk)

J up early, so went out before my own run. He wanted more than just a quick walk, and seemed willing to run the whole circle (after he did is business).

Lifting (Dumbell fun) 22:00 [3]
shoes: Asics Nimbus 12 (old work)

increased one exercise to 20 from 15#.

Abs related (continuous plank) 13:00 [4]
shoes: Asics Nimbus 12 (old work)

Read that you should have your arms parallel during the straight plank - I had been cheating by pointing them inwards. Oh my, that is harder (focused mostly in upper arms).

walk dog 49:00 [1] 2.97 mi (16:30 / mi)
shoes: Merrell Chameleon 4 #5

With E. Cooler, so J was able to go quickly. However, over the last half he wanted to do #1's without any ammo. That got old, so he was dissuaded from doing that.
Overdressed with running jacket and sweatshirt.
Good thing I brought a light. Darkness comes earlier and earlier.
6 AM

Run (no dog) 26:12 [3] 3.66 mi (7:09 / mi)
weight:161.2lbs shoes: Asics Nimbus 14-2 (walk)

Cooler morning - 46F. Since the run started later, I was able to jettison the headlamp. Humid enough that my chest was warm (T shirt & reflective), but my hands were a little cold, although gloves would probably have been too warm. Body not as cranky as during last couple of runs.

This pair of shoes (at 320 mi) near its end - definitely feel less cushion, and it is getting worn on the sole. The wear pattern on the last few pairs of shoes is getting to be less and less on the back left heel, and more towards the front - center.

Weight's been low a couple times - driven by nightime pee trips, I suppose.

Wednesday Sep 17, 2014 #

walk dog 6:00 [1] 0.2 mi (29:59 / mi)
shoes: Nimbus 15

Have not been giving J credit for the early walks - but he's not on pace to go anywhere near last year's mileage.
6 AM

Run (no dog) 30:06 [3] 4.1 mi (7:21 / mi)
slept:6.0 weight:161.2lbs shoes: Nimbus 15

Reverse J loop with figure 8 in Wrenfield. Headlamp on for first 1/2, but I found it distracting, so I turned it off for the mile on the sidewalk.

Still a little beat up (no spring in stride). But I did try to go a little faster (without pushing) over last ~1 mile. The GPS will tell me if I was successful or not. (6:50 mile 4. good enough)

Tuesday Sep 16, 2014 #

Lifting (RW workout) 50:00 [3]
shoes: Asics Nimbus 12 (old work)

Abs related (continuous plank) 13:00 intensity: (7:00 @3) + (3:00 @4) + (3:00 @5)
shoes: Asics Nimbus 12 (old work)

Convinced this helps the running. Last weekend, I felt the abs working during the runs, especially the slow one. I assume it was because the rest of the body was tired.

walk dog 36:00 [1] 1.86 mi (19:21 / mi) +58m 17:39 / mi
shoes: Defyance 3 #1 (bike)

Nice evening - with cooler weather, J was eager to go a little longer.
6 AM

Run (no dog) 27:02 [3] 3.68 mi (7:21 / mi)
slept:6.0 weight:163lbs shoes: Nimbus 15 Bumblebee (work)

Despite rest - still a bit sore from the weekend. 52F, moderately humid.

Another week, another week darker - had to bring out the headlamp, which helped me spot small branches on the path. By the end the headlamp was out of power, as it has been a while since the batteries were charged.

The darker it is, the more likely I hear critters (real or imagined).

Monday Sep 15, 2014 #

Physical Therapy 40:00 [3]
weight:162.8lbs shoes: Asics Nimbus 12 (old work)

Beat up from weekend, and hammy saying hello, so I went with PT today rather than lifting.

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