Training Archive: bshieldsIn the 30 days ending 2008-09-30:
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| M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | |||||||||||||||||||||||||||||||||||
Tuesday Sep 30 | ||
| erg 30:00 [2] 6.54 km (4:35 / km) | |
| weight:163lbs shoes: Mizuno WR VI 07 | ||
| Straight from the j-manual. | ||
| C • Are you insane?? 3 | ||
| strength 10:00 [5] | |
| Core stuff. | ||
Sunday Sep 28 | ||
| Note | |
| So, my general opinion of the weekend was that the terrain was awesome (the long venue was kind of trashy, but probably if my ankle weren't gimpy I would have enjoyed it), and the mapping was equally awesome; definitely some of the finest mapping I've encountered. | ||
| running warm up/down 7:00 [3] 0.8 mi (8:44 / mi) | |
| shoes: Nike Terra Ridge 07 | ||
| Got to the event a little on the late side, so I put on my o-suit and ran straight to the start. Arrived just as they were calling my name. | ||
| Orienteering race 34:00 [4] *** 4 km (8:30 / km) | |
| spiked:8/9c shoes: Nike Terra Ridge 07 | ||
| NAOC long course. I was doing pretty well up to #9, having been a little off on #8 and losing about a minute there, but otherwise quite clean and reasonably fast. Then I rolled my ankle again at #9, and that was the end of that. Thought about continuing, but as I was running along the trail to the road, it was still sore, so I called it a day. | ||
Saturday Sep 27 | ||
| running warm up/down 20:00 [2] 2.0 mi (10:00 / mi) | |
| shoes: Nike Terra Ridge 07 | ||
| Orienteering race 52:53 [4] *** 6.2 km (8:32 / km) | |
| spiked:14/16c shoes: Nike Terra Ridge 07 | ||
NAOC middle distance. I felt like I was doing pretty well, but not moving fast enough. I had a couple of great legs (2 & 14), a couple of dumb mistakes (5 & 15), one sloppiness when I was intentionally being sloppy (10), at least a couple of non-optimal route choices (took the road to 4, went through 10 & 11 on my way to 5), and a bunch of too-slow running (e.g. 8-9). I guess it all adds up. I need to run faster on the orange-level legs.
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Friday Sep 26 | ||
| Event: North American Championships | ||
| Orienteering race 13:20 [3] *** 2 km (6:40 / km) | |
| spiked:12/14c shoes: Nike Terra Ridge 07 | ||
| Sprint 1. My strategy these days is generally to go at a speed at which I can spike everything. The two non-spikes were 5-second mistakes - going to the neighboring patch of trees first. I probably was moving too slowly. I had one non-optimal route-choice on #4, but it looks like I lost about 35s to the leader, so translate that into 10-15s max on what I would have done via the other route. Looking at the winsplits time-loss-per-leg is pretty indicative of the simplicity of the course-setting. | ||
| running warm up/down 8:00 [2] 0.8 mi (10:00 / mi) | |
| shoes: Nike Terra Ridge 07 | ||
| Decided I should really warm-up for the second sprint. It definitely helped. | ||
| Orienteering race 21:24 [4] *** 3.5 km (6:07 / km) | |
| spiked:26/27c shoes: Nike Terra Ridge 07 | ||
| Ok, I admit I haven't carefully considered all 27 controls, but the only one I really lost time on was #8 (that would be the one with a control on the line 20m in front of the actual control. WTF?) Anyway, my main thought was to run faster, given how ridiculously easy the first sprint was. So that was what I did, and it worked pretty well. Still, I'm not used to pushing the pace. | ||
Wednesday Sep 24 | ||
| Orienteering 30:00 | |
| 3c shoes: Mizuno WR VI 07 | ||
| Light track workout with the CSU crowd (Ross, Alexei, Dean, Ian F). Just a quick map reading drill and a few long strides to stay loose before NAOCs. 3x(300m, reading a leg and deciding on a route + 500m jog examining route, deciding on low/high). 2k warmup, 400m (?) cooldown. | ||
| stretching warm up/down 5:00 [0] | |
Tuesday Sep 23 | ||
| Note | |
| Apparently my USOF membership has lapsed, making me champs ineligible for the time being. Actually, I knew this, and have been meaning to renew it. But, for some reason, I hate renewing my USOF membership. I think it dates back to my days as a "student". [Note: I still am a student. But USOF doesn't think so.] Perhaps another reason is just that I hate mailing things. Yet another possible reason is that my inclination would be to become a life member, only life membership is $600, and I'm disinclined to give such a sum to an organization that never fails to piss me off. So, I typically put off membership renewal until the last minute, as I fret away about the benefits of never again mailing in my membership vs. maintaining a healthy level of spite for USOF.
Maybe the real reason is I'm still in lab. Update 9/24/08: There is a vague possibility that I will be eligible by Friday. We'll see. | ||
Sunday Sep 21 | ||
| Event: CSU Rocky Woods | ||
| Orienteering 1:15:00 | |
| spiked:20/20c shoes: Nike Terra Ridge 07 | ||
| Hanging white/yellow controls, lugging out water, picking up controls. The meet went pretty well, except for Michael Commons somehow getting the idea that the yellow course controls should be collected starting at 12pm. | ||
Saturday Sep 20 | ||
| Orienteering (control hanging) 45:00 [1] *** 3 km (15:00 / km) | |
| spiked:10/10c slept:4.0 shoes: Nike Terra Ridge 07 | ||
| Hanging some of the advanced controls at Rocky Woods. First time I'd ever been on the map. The contours are pretty good, and the rock features that are mapped are fine, but there're a lot of smaller cliffs, etc., which could be mapped but aren't. Probably the result of digitizing a 1:15 map and printing at 1:10. Hopefully the mad scramble to put together a local meet this week will be worth it. The weather should be nice in any case. | ||
| running (trail) 21:00 [3] ** 2.5 mi (8:23 / mi) | |
| shoes: Nike Terra Ridge 07 | ||
| Short run around the park after I finished hanging controls. | ||
| stretching warm up/down 5:00 [0] | |
Thursday Sep 18 | ||
| running intervals 40:30 | |
| slept:9.0 shoes: Blue WR X 2008 | ||
| Intervals with the CSU "crowd" at Tufts. 4x800m, same deal as a couple of weeks ago. Same course even, just the last 4 controls this time. Did the first couple too fast for me, then died on the last one. 2k warmup, and 4x100m sprint + jog remainder of 400m.
1:19.6 / 1:24.1 = 2:43.7 1:18.4 / 1:22.5 = 2:40.9 1:21.1 / 1:25.9 = 2:47.0 1:19.1 / 1:38.6 = 2:57.7 Need to take it a little easier next time. Probably should do a mile time trial to set some target paces for myself. | ||
| stretching warm up/down 5:00 [0] | |
Tuesday Sep 16 | ||
| running warm up/down (road/dirt) 25:56 [2] 2.97 mi (8:44 / mi) | |
| slept:7.0 shoes: Blue WR X 2008 | ||
| A light jog after a long day. Lyman-JFK-Eliot-Lyman, with some (maybe 5 or so) random bursts of ~15sec hard. Legs felt super lethargic, but a little springier by the end. | ||
| stretching warm up/down 5:00 [0] | |
Monday Sep 15 | ||
| Note | |
| slept:10.0 (rest day) | ||
| Feeling pleasantly exhausted today, so I'm definitely enjoying the day off. Uploaded some maps from Pawtuckaway, will try to get up some more maps from this past weekend later.
------ The training camp gave me some things to think about, namely, reading the map more often, checking the compass more often, developing a better process. Also I now have some good templates for technique training, so hopefully we'll incorporate some of these exercises into the upcoming CSU trainings. Thanks to Tom and DVOA for a great weekend! | ||
| C • Hickory Run 2 | ||
Sunday Sep 14 | ||
| Orienteering race 1:01:38 | |
| spiked:8/11c shoes: Nike Terra Ridge 07 | ||
Too far left on #1, again on #2, then too far right on #4. Got to #8 and decided I was too tired to get much out of the final loop, so I headed to #12.
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| Orienteering (middle distance) 36:12 | |
| spiked:12/14c shoes: Nike Terra Ridge 07 | ||
| Final training session - middle distance training. Tom set a "middle distance" course - essentially a string of 90 degree direction changes, mostly short legs in thickish, "technical" terrain. The key was to keep a straight bearing while checking off features (well, isn't that always the key?). Actually a lot of my map reading has been on courses similar to this. I was doing really well until #13, when I got lazy and overran the control. Too tired. Also loused up #14, so decided to call it quits and go swimming, which was incredibly awesome.
Something this exercise drew my attention to was my lack of a conscious procedure. 
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| running warm up/down 15:00 [2] 1.5 mi (10:00 / mi) | |
| shoes: Nike Terra Ridge 07 | ||
Saturday Sep 13 | ||
| Event: DVOA Training Weekend - Hickory Run | ||
| Orienteering (simplification) 41:01 [2] *** 4.7 km (8:44 / km) | |
| spiked:6/9c shoes: Nike Terra Ridge 07 | ||
Morning training, focusing on simplification. Tom set a course with medium-length legs for which we were meant to focus on simplification: find handrails, attackpoints, catching features. First we discussed each leg in pairs, then we ran the course, trying to execute our plans. Planning beforehand is something we rarely do, and it's a good exercise.
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| Orienteering (change of pace) 31:40 [4] *** 3.6 km (8:48 / km) | |
| spiked:9/14c shoes: Nike Terra Ridge 07 | ||
| Afternoon training, focusing on change of pace. Tom set a course with five sets of: one longer, easy leg, then two short, technical legs. We ran it in pairs, with one person starting on the long leg, trying to push the pace and aim for big features, then slowing down to nail the technical legs. The second person would start 30 seconds later. Regroup every 3 controls and switch roles. Really loused up #5, got off my compass in a couple of other locations, but had a lot of pretty clean legs. I didn't feel like I was really changing the pace much. Maybe it would be good to do this exercise a couple of times and really emphasize the pace change? | ||
| Orienteering race (night-o) 55:28 [3] *** 4.4 km (12:36 / km) | |
| spiked:9/14c shoes: Nike Terra Ridge 07 | ||
| Advanced Night-O at Hickory Run. Not checking my map often enough resulted in some big time losses. Had some really nice legs, too, though. Unfortunately #12 was misplaced. | ||
| running warm up/down 10:00 [2] 1.0 mi (10:00 / mi) | |
| shoes: Nike Terra Ridge 07 | ||
Thursday Sep 11 | ||
| cycling warm up/down 1:10:00 | |
| Cycling to/from Hammond pond. | ||
| Orienteering 14:00 | |
| spiked:4/4c (injured) shoes: Nike Terra Ridge 07 | ||
| A big shout-out to Wyatt, who can suck on this CSU-style night-o, replete with controls, pre-printed maps, and awesomeness a-la Ross. Unfortunately I rolled my ankle on the 4th control. Exact same thing that happened in Canada, hopefully that includes the severity. Guess I should tape any time I'm in the woods for the next couple of months. This weekend will be interesting. | ||
Wednesday Sep 10 | ||
| strength 10:00 [5] | |
| elliptical hills 40:00 | |
| 6c slept:8.0 weight:164lbs shoes: Blue WR X 2008 | ||
| Went over to Hemenway after lab to do some elliptical. Did about 10min warm-up, then 4x2min at 10 incline, 15 resistance, followed by 3min at 10/10, then 12min cooldown. It might not add up; I didn't really decide on what to do until the second interval. Oops. I also didn't really decide on what to do with the 1:10 Hogencamp map I took along. I started out just doing a course on it, then decided to do Alexei's high/low/profile exercise, but kept changing my mind, and eventually reverted back to just doing a course. Oops.
Notes to self: 1. Plan future workouts beforehand. 2. Copy a bunch of maps and draw courses on them. | ||
| stretching warm up/down 7:00 [0] | |
Tuesday Sep 9 | ||
| strength 5:00 [5] | |
Sunday Sep 7 | ||
| Orienteering race 1:09:36 [4] ***** 7.6 km (9:09 / km) | |
| spiked:14/19c shoes: Nike Terra Ridge 07 | ||
| Pawtuckaway day 2 blue. Weather was much nicer today, I spiked a bunch of controls and lost only seconds on most others. Lost 1:30 on #5 by not hitting the beaver dam and having to back-track. Generally, a clean and fast run. 1st place, ahead of Clem by ~3min, Erik by ~4.5, Ross and Sam by ~7.5.
By the way, I only just noticed that running with a random map is 1-star. Personally, I think it should depend on the complexity of the map, but I will concede for the sake of consistency. | ||
| stretching warm up/down 5:00 [0] | |
| Note | |
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Blue Day 2 - Splits | ||
Saturday Sep 6 | ||
| Event: UNO Annual Camping Weekend | ||
| Orienteering race 1:23:35 [3] ***** 8.5 km (9:50 / km) | |
| spiked:14/16c shoes: Nike Terra Ridge 07 | ||
| Pawtuckaway day 1 blue. Had very little energy; not used to humid conditions like this. Nevertheless, had only one major mistake, ~4min on #9. Lost small bits of time at various other points, primarily due to lack of will-power. | ||
| Orienteering (night-o) 1:40:40 [2] *** 6.56 km (15:21 / km) | |
| 12c shoes: Nike Terra Ridge 07 | ||
| 3rd annual Wicked-Hard Night-O. Was arriving at controls more or less with Erik Nystrom(?) and Emily Kemp, then separated on the way to 4. I screwed up 5 but managed to arrive there at the same time as Emily. Shortly thereafter, I look over to my right and see a very large headlamp, which turned out to be Erik, who had busted his lamp on a tree. So he took Emily's backup and we all finished the course together. I navigated 7-8, but Erik and Emily did most of the rest. | ||
| Note | |
Day 1 map:
WHNO map: 
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Blue - Splits | ||
Thursday Sep 4 | ||
| running 39:12 | |
| shoes: Blue WR X 2008 | ||
| CSU track workout with Alexei. 2km warmup, then 4x(800m + 400m recovery), 1200m cooldown. Didn't have a clear target for the 800s, something like 2:45-2:55. From 400m-500m of the 800, decided whether the next control on a course Alexei had drawn was higher or lower than previous control. During 400m cooldown, think about the profile of the leg (I misinterpreted this to mean think about the profile of my route, but it was intended to be the profile of the straight line). At the end of 400m, draw the profile, then on to the next 800m.
Alexei thinks I should be moving slower on the recoveries, and my hr should come down more (I lost my hrm a year ago, so I don't know my exact hr, but at the end of the workout, a crude estimate was 150bpm; Alexei thinks it should be more like 120 after the recoveries). The last interval was hard. 90.8 / 91.1 / 3:01.9 2:08 + 1:17 85.0 / 88.9 / 2:53.9 2:14 + 28 84.6 / 88.2 / 2:52.8 2:21 + 35 87.8 / 93.4 / 3:01.4 2:39 | ||
| stretching warm up/down 5:00 [0] | |
Wednesday Sep 3 | ||
| running 42:07 | |
| shoes: Mizuno WR VI 07 | ||
| Tufts + 4x30sec. | ||
| strength 5:00 [5] | |
| Stretchy-band stuff. | ||