Training Archive: CristinaIn the 31 days ending 2006-08-31:
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| 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 | W | H | ||||||||||||||||||||||||||||||||||||||||||||||||
Thursday Aug 31 | ||
| Running (road) 27:30 [2] 2.8 mi (9:49 / mi) | |
| ahr:165 max:181 slept:7.0 weight:145lbs shoes: Kayano XI - grey | ||
| Morning run to the Water Tower. I think the monotony of office work is rubbing off on my training. Legs felt used and abused this morning, but they wouldn't tell me what was wrong, so I'll just have to subject them to more beatings. (<----- US foreign policy rubbing off on me, too). Did 5x20sec pickups at the end.
Forgot the weather - really nice this morning. 70/64! | ||
| Strength/Core (stretching) 5:00 [1] | |
| Abbreviated stretch routine, treating my legs the way the should be treated (no beatings, just trust building and gentle coaxing).
50 days! | ||
| C • 50 days!! 2 | ||
Wednesday Aug 30 | ||
| Running (road) 45:00 [2] 4.75 mi (9:28 / mi) | |
| ahr:171 max:182 slept:7.0 weight:145lbs shoes: Kayano XI - white | ||
| Easy morning run, same route as yesterday (just turned around a lot earlier). Very cool this morning compared to recent mornings - 71/68. But that is s t i c k y.
One week down on the weight challenge, and there's been all kinds of progress. Okay, none of it is really "measurable" or "tangible", but trust me, lots of progress! | ||
| C • 51 days!! 9 | ||
| Strength/Core (stretching) 10:00 [1] | |
| Good stretch after the run.
| ||
| Note | |
| Well, due to leave-related idiocy and bureaucracy, I may not actually be in Arizona the weekend of the Sprint Champs. This means that it is theoretically possible for me to attend it - OR - the CNYO meet the next weekend. Up until now I had assumed that I wouldn't be able to make either. Right now the CNYO meet holds more appeal to me, just in terms of race type, but it might be more logistically difficult (and expensive).
I'll have to think and do some Orbitzing and quickly figure out if I can go to one of them. Hmmm.... | ||
| C • No contest 4 | ||
| Cycling (road) 1:14:00 [3] 18.8 mi (3:56 / mi) | |
| Tour de Randolph x 1.5 in the afternoon. Did one tour slightly faster than usual (about 47) then went around the east flightline again a little easier. Only 93 out! and pretty not-humid for once, and also not too much wind! Couldn't ask for a better afternoon. Well, it could be an afternoon in another state, that would be better. | ||
Tuesday Aug 29 | ||
| Running warm up/down (road) 20:00 [2] 2.0 mi (10:00 / mi) | |
| ahr:162 max:171 slept:7.0 weight:146lbs shoes: Kayano XI - grey | ||
| Wow, it was really nice out this morning. Okay, only while standing still, but at 75/68, much better than it has been. Warmed up for tempo, 20 min easy past the water tower to the golf course. | ||
| Running tempo (road) 20:00 [4] 2.54 mi (7:53 / mi) | |
| ahr:189 max:195 shoes: Kayano XI - grey | ||
| Tempo, shooting for 7:50 pace. Not bad, though I was all over the place throughout the run. I think, if it's such an awkward pace to hold, that means that I've either got it right on, or I'm totally wrong. I seemed to sit comfortably around 7:30 pace when I was trying to feel the "hard" part of "comfortably hard", but would drop way slower than 8:00 pace otherwise. It's certainly not too easy a pace, and with about 2.5 minutes to go my legs were saying it was perhaps a bit rough (like, "don't think we could do this for an hour, boss" kind of talk). I'll adjust and experiment. | ||
| Running warm up/down (road) 13:00 [2] 1.3 mi (10:00 / mi) | |
| ahr:184 shoes: Kayano XI - grey | ||
| Cool down on the way home. Funny how my watch kept telling me to slow down (I set 9:40 as fastest pace for wu/cd) when I felt like I was crawling in comparison to the tempo. Nice to have some feedback. | ||
| Strength/Core (stretching) 6:00 [1] | |
| Abbreviated, as I had to get to work! 52 days!
| ||
| C • 52 Days 2 | ||
Monday Aug 28 | ||
| Cycling (road) 51:00 [2] 12.14 mi (4:12 / mi) | |
| ahr:145 max:164 slept:6.0 weight:146lbs | ||
| Tour de Randolph. Nice out, about 98 but some buenas nubes from Mexico blocking el sol, so I'd planned on doing an extra loop of the East flightline. Unfortunately, the storm clouds got closer to base than anticipated and I was hit with quite a wall of wind as I rounded the corner past Eberle. This was serious, birds flying backwards kind of wind, so I opted not to do it again. I wasn't looking for a fake hill workout, just something really easy. Maybe next time. 53 Days! | ||
| C • wind 2 | ||
| Strength/Core (stretching) 10:00 [1] | |
| Been skipping out on this after riding and easy runs. I shouldn't. | ||
Sunday Aug 27 | ||
| Running (road) 28:30 [2] 2.9 mi (9:49 / mi) | |
| ahr:166 max:187 slept:7.0 weight:146lbs shoes: Kayano XI - grey | ||
| Snuck in a quick run to the water tower before heading off to SeaWorld. It's free, maybe that will make it more fun. ;-)
Totally gross outside. Only 82F, but dewpoint *75*. Yuck. Texas sucks. (My new mantra.) 54 days! Did 4x20s pickups at the end, and rescued and recycled one bottle from next to the skate park. Silly kids. Legs felt used from yesterday, but I think the soupiness had more of an effect than tiredness. | ||
| C • Wrong direction. 2 | ||
Saturday Aug 26 | ||
| Running (trail) 1:30:00 [3] ** 8.53 mi (10:32 / mi) +200m 6:07 / km | |
| slept:7.0 weight:145lbs shoes: Asics Trail | ||
| Got over to Government Canyon this morning, where it was just as hot as anywhere else but it was, thankfully, overcast for most of the morning. More humid today, so even upper 80's felt pretty nasty. Ran up Joe Johnston to Caroline's Loop, then back down Joe Johnston. And it really is "up" and "down" because the trails there go up from the parking lot along the creeks/canyons or to the tops of ridges, then back to the lot is down. Which is nice, because none of it is too steep.
Carried the park map and followed along. It's got contour lines, but they're very light gray and hard to see, so mostly all I got out of it was being to say, "uh oh, it gets steep soon" or "yay! it's all down hill from here!" Which, I think, makes it totally worth it. Run felt good. I deserve pancakes. | ||
| Cycling (trail) 38:00 [2] 5.6 mi (6:47 / mi) | |
| Took a quick break, changed, and went for a little mtn bike ride in the frontcountry area to let my legs spin a little. After Thursday's ride I had a little tweakiness in my right leg (adductor?) so I figured I should take it extra easy on the bike. I'd never been on the frontcountry trails because they're flat and (so I assumed) boring. But that's exactly what I wanted for a ride on extra warmed-up legs and with no mtn bike nerve. I rode the Lytle Loop, which pretty much fit the bill, though I think I would have been even happier with a tow path. | ||
Friday Aug 25 | ||
| Note | |
| slept:6.0 weight:144lbs | ||
| Definitely did not run 10 miles and not drink anything last night, I swear! I think the other numbers were high! | ||
Thursday Aug 24 | ||
| Note | |
| slept:6.0 weight:145.5lbs | ||
| Hmm, I suppose it might be motivational/interesting to post this daily (as long as I get a valid number in the morning). | ||
| C • I find posting the number (and... 6 | ||
| Cycling (road) 1:23:00 [3] 31.46 km (2:38 / km) +130m 2:35 / km | |
| ahr:156 max:173 | ||
| Ride after work. Temps around 100F, but not too humid (dewpoint 63), steady wind from the south. Left base out the South Gate, east on Lower Seguin across the newly renovated Woman Hollering Bridge. I was going to do a loopy-loop off of Lower Seguin, but the road I was going to use turned out to be unpaved. Boo hiss. So I just turned around and came back on FM 1518 (yuck!) and 78 through the Main Gate.
Too flippin' hot to run, except maybe at night. But I want to run on dirt, and I'm not about to run in the dark on the trails around here (certainly not alone). So a ride it was. 57 days. | ||
Wednesday Aug 23 | ||
| Cycling (road) 48:00 [2] 12.3 mi (3:53 / mi) +40m 2:24 / km | |
| ahr:146 max:163 | ||
| Tour de Randolph, but at night. I tried to go for a ride right after work, to give a few hours before a run and because the wind is calmer then. But I broke the stem on one of the tubes as I was pumping up the tire and I couldn't find a spare tube. Didn't feel like going out in the heat just to buy some tubes, so I spent a few hours packing. Of course I found tubes about 5 minutes before sunset. So I threw on my dorkiest reflective material and a headlamp and went out. Bumped into Jennifer and a buddy of hers running on the East flightline on the way in... and I thought I was the only one who did that! | ||
| C • Anxious, are we?! 2 | ||
| Running (road) 27:00 [2] 2.9 mi (9:18 / mi) | |
| ahr:165 max:185 shoes: Kayano XI - grey | ||
| Water tower, after a snack and a few hours of chizzizzlin. Did 4x20 sec pickups. I really like doing pickups, they make me feel smooth and fast. I guess that's the point.
Only about 82 when I went out (about 11:30) and a mild breeze. Still feels nasty, though. Only 58 days left. | ||
| Strength/Core (stretching) 12:00 [1] | |
| Very nice stretch after the run. | ||
Tuesday Aug 22 | ||
| Running (road) 20:00 [2] 2.07 mi (9:39 / mi) | |
| ahr:166 max:181 slept:6.0 weight:145lbs shoes: Kayano XI - grey | ||
| Back in Texas, easy morning loosening run. First road run in over a month. Boooo. Nasty humid out there, and still dark when I left, which surprised me. And as if to punctuate my return back to reality, reveille sounded just as I stepped out the door.
Weight about the same as when I left - sitting at approximately 1.10 G. That means that I did a fine job of not pigging out, which is usually a problem when I travel. No excuses to let it sit up there now that I'm back, though. | ||
| C • weight loss 17 | ||
| Running (road) 41:00 [2] 4.25 mi (9:39 / mi) | |
| ahr:167 max:185 shoes: Kayano XI - white | ||
| Late night run along East flightline. Had to wait for both the temp to go below 90 and for my pizza to digest, so didn't get out until after 10:30. Blergh. Texas.
Felt like I had a lot of pep in my legs, but only *into* the wind. Guess a refreshing breeze is way more helpful than a steady tailwind. For the inquiring mind (you know who you are), I wore the same clothes that I wore this morning (but different socks and shoes). | ||
| Strength/Core (stretching) 15:00 [1] | |
| About 10 min of stretching followed by pushups and planking. | ||
Sunday Aug 20 | ||
| Orienteering race 2:00:48 [3] *** 8.3 km (14:33 / km) +295m 12:21 / km | |
| spiked:0/15c shoes: Integrators (Red) | ||
| US Champs Day 2. Well, that pretty much sucked. Had a rough go out there. I spent a lot of time looking at the map, only I never actually read a damned thing. Not sure that I would have had a stellar run under any circumstances today, but it would have certainly helped mentally to have known what I was getting into. I turned over the map at the start and said, "Oh f***." Sandy probably heard me.
The very first, initial issue was that I couldn't read the map. The black was very black (and there's a lot of it), and the other colors were sort of not there. But once I basically got used to the print, after a couple of controls, I still sucked, so I can't blame the map. I kept making careful plans and moved slowly (it helped that I was pretty tired... or maybe that made it worse) and then still had to hunt for every single bag. I'd pop over a ridge or round a corner expecting to see the control and it was never there. Didn't nail a single one. I even had trouble in the finish chute! Luckily, I've gotten better at relocating and correcting, which is probably the only reason I made it back before the awards ceremony was over. Oh yeah, that was awesome. I wasn't exactly in contention for the champs, but it's not an ego booster to finish during the awards ceremony. On the one hand, not exactly a great way to end my awesome orienteering fantasy month. On the other, now I can't wait to get back out on some tricky map and make it my bitch. | ||
| Note | |
| I should note that there are way more positive things to say about the last month than negative. I had an awesome time, learned a lot, and got to know lots of great people. Hopefully I can do it again next year! | ||
Red Day 2 - Splits | ||
Saturday Aug 19 | ||
| Event: US Classic Champs | ||
| Orienteering race 1:16:40 [4] *** 7.2 km (10:39 / km) +390m 8:23 / km | |
| spiked:7/13c shoes: Integrators (Red) | ||
| US Champs Day 1. Pretty decent run. No big mistakes, but certainly far from totally solid. Had plenty of energy, but it was kind of hilly.
Saw my mom on the way to number 3 (she was looking for her fifth), talked to her briefly as I ran by and subsequently ran up the wrong reentrant, for probably 90 seconds lost (MC caught me at 3, starting 2 minutes after). Can't blame my mom, but that was pretty stupid. My plan today was to approach this not as the US Champs, but as just another A meet. I figure that forces me to think "need to run clean" rather than "need to run as fast as I can", which would probably be disastrous (and still would not be fast enough to beat the woc stars, even if I ran cleanly). So I think that worked today, I took some pretty safe routes, and spent a decent amount of time making sure I knew what I was doing. Probably "lost" time to the top 3 doing that, but saved time against myself since I had no big mistakes. | ||
| Running warm up/down (terrain) 15:00 [2] | |
| shoes: Integrators (Red) | ||
| A few minutes trotting around before the course, but not much. Then a whole lot more afterwards in the mami search attempt. (I found her.) | ||
Red - Splits | ||
Friday Aug 18 | ||
| Orienteering 45:00 [1] +100m | |
| shoes: Jalas | ||
| Walking and trotting around the model map with my mom. Should be interesting tomorrow... | ||
| Strength/Core (stretching) 12:00 [1] | |
| Good stretch before bed. | ||
Thursday Aug 17 | ||
| Running warm up/down 10:00 [1] | |
| shoes: Jalas | ||
| Some trotting and stretching before the start. Legs felt fairly springy (compared to what I expected). | ||
| Orienteering race 56:50 [4] *** 6.07 km (9:22 / km) +120m 8:31 / km | |
| spiked:12/16c shoes: Jalas | ||
| Very fine. Some very good legs (basically the whole first half) and some good ones, with one large bobble (~1 min+?). Didn't run super hard, but about as quick as I could and still orienteer well. Felt great when I finished, but now, hours later and after talking to others, comparing splits, reviewing my course, etc., I see all these things that I could have done differently to make it an even better run. Guess I'll never be satisfied. ;-) | ||
Red Day 3 - Splits | ||
Wednesday Aug 16 | ||
| Orienteering race 1:00:46 [3] *** 4.96 km (12:15 / km) +210m 10:07 / km | |
| spiked:14/17c shoes: Integrators (Red) | ||
| Crystal Relay on Antenna Hill. Went out on the third leg as the "One" on the team "QOC + One". I figured 7 or 8 years residence in the DC area was good enough for honorary membership.
Told my team I'd at least be out fast and in fast (gotta look good when people are watching up close), so I took off when I got the map, figuring I'd just go in the direction that everyone else went. Problem was, I didn't slow down, so I totally blew the first control - ended up in the field way right of the correct one, over where the 4th leg runners had a control. None of it made sense, but I tried to make it work anyway. After a few minutes of sort of trotting around the bottom of that field I realized where I was and had a very calm and almost totally clean rest of the course. Walked up basically every hill, moved steadily but not fast elsewise. Works pretty well, reading the map and not moving too fast... And, despite the physical nature of the course, my legs won't be *too* dead tomorrow. Gained several places (maybe 5 or 6?) and then Jan finished up well, gaining another place or two. Not sure exactly in what placed we finished, but I was pleasantlyl surprised at how it looked on the finish rack. Pretty neat setup for a relay. Some AC/DC in the background behind Swampfox's commentating would have been the perfect top off. And maybe some of those pay observation binoculars as a US Team fundraiser... | ||
| C • Pink Floyd, not AC/DC 8 | ||
Crystal Relay Leg 3 - Splits | ||
Tuesday Aug 15 | ||
| Running warm up/down (terrain) 10:00 [3] | |
| shoes: Integrators (Red) | ||
| Various running bits before the start. First some easy jogging looking for my mom on the night-o course (she went back to look in the daylight), then some sprinting around getting her her punch card, etc... | ||
| Orienteering race 32:33 [4] *** 2.9 km (11:13 / km) +135m 9:06 / km | |
| spiked:9/12c | ||
| Bitch of a sprint. I went out wicked hard and, of course, bobbled the first control. Kept going hard until just about the same time as my bigger booboo, on number 6. Had nothing left physically after that. It was tougher running out there than I had anticipated, though I think going slowly after that helped me navigate more smoothly, so maybe it's a wash. | ||
US Team Sprint - Splits | ||
Monday Aug 14 | ||
| Event: US Night Champs | ||
| Orienteering race 1:04:34 [3] *** 5.1 km (12:40 / km) +100m 11:32 / km | |
| spiked:5/10c shoes: Integrators (Red) | ||
| Thousand Day Night-O (Green). First "real" night-o for me, so I opted for the saner sounding option of the green course over the red. Got a really late start because I waited for my mom to finish. She had the good headlamp... plus I wanted to make sure she made it back. (She did!)
I'm pretty pleased with this effort for my first go at this stuff. It's pretty tough in the dark, though after a few controls I realized that nighttime just accentuates the daytime issues, it doesn't create new ones. As long as I had a foolproof plan and actually followed it, getting to the controls was easy. Duh. Now I just have to do it all the time... Had a little trouble with the first control, getting used to the whole darkness issue. Then some trouble with 3, and massive weirdness on 6. But I was able to relocate well on all of them, avoiding any true disasters (relatively speaking...), and the rest went pretty well. | ||
| Strength/Core (stretching) 6:00 [1] | |
| Good (but short) stretch before bed. Staying limber for the sprint. (Ha! Who am I kidding?) | ||
Green Night-O - Splits | ||
Sunday Aug 13 | ||
| Orienteering race 1:31:00 [3] *** 7.4 km (12:18 / km) +285m 10:19 / km | |
| 18c shoes: Integrators (Red) | ||
| Western Champs Day 2. Felt a little better running today, pretty solid orienteering, just a few bobbles in the rocky stuff. Not too bad. Oh, except for the 12 or 15 minutes lost on #4. So it would be a "pretty good except..." kind of day, but that's not how orienteering works. It was an 'eh' kind of day.
Looking at how I finally managed to find #4 (after looking in entirely the wrong place for a very long time), that's exactly what I had planned on doing on my initial approach, I just didn't realize that I was there when I got there, so I kept going. And then I couldn't make heads or tails of all the rocks on the map. You don't really need to be able to read every little detail in an area like that, because you just need enough to point you right at the control (which, in this case, wasn't very much at all). So I spent a lot of time *trying* to read it all and not succeeding, when I should have bailed early to a lower, more open point in the direction that I came from and re-attacked fresh. Lesson learned (again). In more uplifting news, mami successfully completed her first orange course today, in approximately 2.5 hours! She's very proud of herself and totally exhausted. (As she should be, on both counts). | ||
| Running warm up/down (trail) 5:00 [2] | |
| shoes: Integrators (Red) | ||
| Short warmup again. I think the reason I keep it short is because I don't really orienteer fast enough on these longer (non-sprint) courses to consider it a "running race" kind of effort. | ||
Red 2 - Splits | ||
Saturday Aug 12 | ||
| Orienteering race 1:26:12 [3] *** 8.02 km (10:45 / km) +280m 9:09 / km | |
| 17c slept:7.0 shoes: Integrators (Red) | ||
| Western States Champs Day 1. Started off quite well, but then went into "homestretch" mode about...oh, 5 controls too soon, with a sig-nificant amount of the course left. Went from the 9.5 mode to the -3 mode in the course of one single leg, and had a lot of trouble concentrating. Luckily I managed to finish more or less okay. I haven't had a good looky looky yet, but I think probably ~10 min of errors in the last 1/3 of the course. Ouch! There was, of course, the whole not-being-able-to-breath thing, but I'm sure many others were feeling similarly today. Had to walk most hills, and had zero spunk left at the finish.
Sam in 56, Hill in 59 and... Sharon in 83. I have to stop being nice to Sharon, letting her beat me like that. ;-) Awesome terrain out here - really suits me, I like it. This'll be a fun week. Mami enjoyed her yellow course today, too. Probably ready for orange, but don't want to jump the gun. Edit: Okay, did a looky-looky and maybe it was more like 6 or 7 minutes lost at the end there. So I guess 2 or 3 minutes just feels like an eternity after a bunch of good legs. Still, not good. | ||
| Running warm up/down (trail) 5:00 [1] | |
| shoes: Integrators (Red) | ||
| Some prancing around before my start. This is when I realized that altitude was a factor. Kept it short. | ||
| Strength/Core (stretching) 10:00 [1] | |
| Good evening stretch before bed. | ||
Red 1 - Splits | ||
Wednesday Aug 9 | ||
| Event: Rocky Mountain 1000 Day | ||
| Note | |
| slept:5.0 (rest day) | ||
| Travel day! CPH to BOS (via Iceland). Tomorrow off to the cottage in Westport for 1 whole day, hopefully get in a good run there. Then Friday it's PVD to Wyoming with my mom. I have to be prepared to treat her for O-culture shock.
Sad to be leaving Denmark. :-( Glad to have more O coming up. :-) | ||
Tuesday Aug 8 | ||
| Running (dirt) 38:00 [2] 4.07 mi (9:20 / mi) | |
| shoes: Asics Trail | ||
| Merete's kayaking practice for her kayaking test was cancelled due to excessive algae, so we did the same run (more or less) as yesterday. Legs felt a little fresher today.
Last day in Denmark. Tomorrow's it's off to Boston for a couple of days before hitting the 1000 day. | ||
| Strength/Core (stretching) 10:00 [1] | |
| After the run. | ||
| Cycling (road) 30:00 [1] | |
| Still in Copenhagen, rode to the pool place (and back) after dinner with Merete, Julie, and A-M. About 20 min each way. I don't remember the last time I rode a bike without a helmet... and this after a few (?) glasses of wine. (I though it was less than 2, but I do remember Julie pouring a lot when I wasn't looking). Not the smartest thing I've ever done. And I thought I was a klutz walking...
(Note: 2-1 at pool. Not as good as my 2-0 record on the silly shooting game.) | ||
Monday Aug 7 | ||
| Running 40:00 [2] 4.29 mi (9:20 / mi) | |
| shoes: Asics Trail | ||
| Jeg loeb en let morgentur i Faelledparken, Kobenhavn, med Merete. Mine ben føltes frygteligt traette, men vi klarede to mindre runder, lettere afsporet af et en masse opsatte hegn, der spaerrede for den oprindelige rute (ifoelge Merete).
| ||
| C • Danish, too? 6 | ||
| Strength/Core (stretching) 10:00 [1] | |
| Some minutes early in the morning, then after the run. | ||
Saturday Aug 5 | ||
| Running warm up/down (trail) 10:00 [2] 1.11 mi (9:00 / mi) | |
| shoes: Jalas | ||
| Run to the start. It wasn't so much of a warm up as an actual, necessitated by time crunch, run to the start. | ||
| Orienteering race 1:05:17 [3] *** 4 km (16:19 / km) +530m 9:49 / km | |
| ahr:181 max:191 spiked:2/13c shoes: Jalas | ||
| WOC Tour Day 6. Ya win some and ya lose some. If yesterday was a 9.5/10 kind of day, than today was maybe a -3. Probably about 15 minutes of solid errors, give or take. My main issue was a total lack of concentration, though there were other, more amusing things going on, too. The 2 controls that I supposedly "spiked" were sort of accidental. The rest I'm not sure how I found since I seemed to always go in the wrong direction and the map never made sense. Climb reported is actual, which is surely greater than "ideal".
Not sure why I couldn't concentrate today. Might have been the total lack of mental preparation - arriving at the start 20 seconds before my call up, and being quite tired from the day before. Since the rest of the week went so well, I don't really see this as a big deal - just one bad day. And now, the funny stuff. I should have realized something was going to be off when my glasses broke last night - just snapped in half in my hand. So today I tried to orienteer in my prescription sunglasses, which was a disaster. Too dark for the dark piney woods (which maybe I shouldn't have been going through in the first place...) and they were so fogged up by the 3rd control that I just stuffed them in my pocket and did the rest of the course with fuzzy eyes. And, of course, I borrowed some tape for my laces instead of reaching 2 feet into my bag for my sturdy tape, which means my shoes were all loose and I had blisters by the 3rd control. I guess avoiding blisters for 2 whole weeks would have been a miracle worthy of canonization, so it had to happen today. I feel like there was more funny stuff, but maybe I'm just remembering my orienteering. :-) 22/30 today, winner ran ~37. All in all, a good O week for me, and a really great O week in terms of experiencing WOC. How do I sign up for Ukraine? ;-) | ||
| C • hi 4 | ||
Friday Aug 4 | ||
| Orienteering race 41:50 [4] *** 4 km (10:28 / km) +150m 8:48 / km | |
| 16c slept:7.0 shoes: Jalas | ||
| WOC Tour Day 5. Awesome run today. Gjern Bakker (same map as the Middle Final). Very few measurable mistakes (a few ~30 second at most) and kept up a good pace. I felt like I all of a sudden am able to simplify the map efficiently and run better and faster. Of course, I can still orienteer even faster, but this was a solid run. Feels pretty good.
Finished 14/32 (again... I think) . Winner (Annika Bjørk of OK Linné) ran ~36. I had at least 4 people ahead me with less than a minute lead, so a top 10 finish tomorrow (the only day that actually "counts") is entirely possible. | ||
| C • Congrats! 2 | ||
| Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi) | |
| shoes: Jalas | ||
| Before the start. | ||
| Strength/Core (stretching) 10:00 [1] | |
| Just before bed. | ||
Thursday Aug 3 | ||
| Orienteering race 1:25:20 [3] *** 7.5 km (11:23 / km) +370m 9:08 / km | |
| ahr:180 max:199 spiked:13/16c slept:7.0 | ||
| WOC Tour Day 4 - a classic distance day on a 1:15000 map of Løndal Skov... the same map (but very different courses) from the Long Finals. Pretty fun terrain. (The hills don't seem so bad if you just run around them.)
I had a super good run. I didn't have any go-go juice in the legs, especially in the beginning, but I was mostly still moving pretty well. There was only one control that took a little hunting - the rest appeared right where I expected them to be. Pretty nice feeling. I think about one 2 minute (?) mistake on number 11, which was only a ~150m leg, but through nasty pine forest green, and I had a little trouble. In fact, a lot of people seemed to be having difficulties there, as there were dozens of folks wandering in every direction, pushing through the needles to see more than 5 feet in front of them. Interesting control location... But other than that, pretty solid. Took a lot of "around" routes, since there were so many roads and tracks and rides, and of course, I learned from watching yesterday's routes on the big screen. Looked like some of those roundabout routes were more than reasonable, and they suit me very well. Final results not up yet, but it looks like about 20 minutes back from the winner. I think about 10-15 minutes if I were a) running race pace hard and b) cut out a few hesitations, the 2 min mistake, and improved on a route choice or two. But I'm sure the last 5-10 minutes are speed. There are some fast girls out there. Good thing I have no aversion to training hard! | ||
| Strength/Core (stretching) 10:00 [1] | |
| Note | |
| After some split and route analysis, it seems that I did have a better end (more go-go juice) and had two particularly silly route choices. I can live with that, though. 2/16 isn't bad, especially if it means I nailed the control.
19/32 today, but 14th right now on points. Won the finish split today (finally), and quite handily. I'm not sure if that's something to be proud of - is it because I'm fast but can't read the map/push that hard while I orienteer? Or is it because they're all spent at the end? Or do they just not care? Deep questions, I know.... | ||
Wednesday Aug 2 | ||
| Running (road/trail) 28:00 [2] 2.9 mi (9:39 / mi) | |
| slept:9.0 shoes: Asics Trail | ||
| Quick little run before dinner down to the woods south of our accomodations... which means after the long final and Marc's silver medal finish! | ||
Tuesday Aug 1 | ||
| Note | |
| (rest day) | ||
| Welp, I had figured I wouldn't make my start time today, but I didn't figure that it would be because I was at the hospital waiting for Eric to get stitched up! So, a day off. Hopefully I'll be able to get something in tomorrow (Tour rest day), and then right back to it on Thursday.
Awesome runs today by the North American women! | ||