Training Log Archive: GlenTIn the 28 days ending Feb 28, 2018:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | |||||||||||||||||
Monday Feb 26, 2018 #
11 AM
Hiking 2:26:18 [1] 5.2 mi (28:08 / mi) +245m 24:33 / mi
ahr:82 max:159
Hike on the Pass Mountain Trail at Usery Mountain Park east of Phoenix. Sunny, 60s - quite nice. Lots of desert and mountains to look at.
Sunday Feb 25, 2018 #
10 AM
Orienteering race 1:33:18 *** 7.76 km (12:02 / km) +149m 10:58 / km
ahr:123 max:156 spiked:6/11c shoes: VJ Falcons 8
Green course (5.6k, 165m) on First Water map east of Phoenix, AZ. A NRE, GPHXO's first. Desert terrain, loose sandy/rocky ground with spikes on all the vegetation. Map at 1:10,000 with 20 foot contours. Some steep areas in the first half of the course and generally physical.
Not a very good run. Even with yesterday's event on nearby terrain it took me a while to figure out the mapping. Biggest challenge was the contours, which tend to capture only the big features and miss most of the finer stuff, which there is a lot of. Missed on the first four controls but managed to figure them out, usually by getting to a hill or ridge top and triangulating off the features. After the fifth control the terrain got less steep so was more runnable. On control 9 I was right on line with the control and reading the strong nearby features but spent a few extra minutes actually finding the bag. A few painful vegetation encounters but thankfully nothing to rival yesterday's experience. Really fine weather, low 50s and sunny.
Not a very good run. Even with yesterday's event on nearby terrain it took me a while to figure out the mapping. Biggest challenge was the contours, which tend to capture only the big features and miss most of the finer stuff, which there is a lot of. Missed on the first four controls but managed to figure them out, usually by getting to a hill or ridge top and triangulating off the features. After the fifth control the terrain got less steep so was more runnable. On control 9 I was right on line with the control and reading the strong nearby features but spent a few extra minutes actually finding the bag. A few painful vegetation encounters but thankfully nothing to rival yesterday's experience. Really fine weather, low 50s and sunny.
Saturday Feb 24, 2018 #
9 AM
Orienteering race 26:44 *** 2.82 km (9:30 / km) +38m 8:53 / km
ahr:134 max:163 spiked:9/10c shoes: VJ Falcons 8
"Sprint1" course on Needle View map east of Phoenix, AZ. More of a short middle in desert terrain using a 1:5000 map with 20 foot contours. Fairly fast running except that everything is covered in spikes and the ground can be loose or soft in many places. OK run once I figured out that drainages have to be pretty significant to show up on the map. Bobbled control 8 a bit. Sunny and in the low 50s. Some scratches but nothing too bad.
10 AM
Orienteering race 38:53 *** 3.86 km (10:04 / km) +77m 9:09 / km
ahr:132 max:177 spiked:9/11c shoes: VJ Falcons 8
"Sprint2" at Needle View (2.6km straightline). On a newer portion of map which is still a "map in progress". 5 meter contours interpolated from 20-foot countour data. 1:5000. Missing some reentrants and fences (and some other details) so it was "go with what you've got" navigating. Terrain on this portion of the map is more rugged than Sprint1 wih more climb and steeper drainages (with cliffs). Bad compass bearings on controls 3 and 8 cost me a few minutes.
Got the full desert orienteering experience on this run. One lower leg cholla encounter. Approaching control 8 my hand brushed a cholla and as I recoiled I managed to fling a cholla ball into my chin. After a few expletives and a WTF-now moment I grabbed the cholla with my map case and got enough of it removed that I could finish. Decided that doing the Night-O option later might not be a good idea.
Got the full desert orienteering experience on this run. One lower leg cholla encounter. Approaching control 8 my hand brushed a cholla and as I recoiled I managed to fling a cholla ball into my chin. After a few expletives and a WTF-now moment I grabbed the cholla with my map case and got enough of it removed that I could finish. Decided that doing the Night-O option later might not be a good idea.
Thursday Feb 22, 2018 #
Orienteering (Sprintervals) 40:00 [3] *** 4.3 km (9:18 / km)
shoes: NB Leadville VS
Sprintervals at Reid Park in Tucson. We were given 15 map snippets, each with a start triangle and 1,2 or 3 (sprint) controls (only marked in the terrain with a pin flag or piece of orange tape). There were no north lines so the exercise was to locate the start triangle and then orient the map using features. We did it in pairs so the objective was to get going as quickly as possble and then "race" the legs shown on the map. Went with Sverre Froyen and we generally raced fairly hard. Good exercise. Excellent weather - upper 50s and sunny. Managed to stop my watch and failed to restart it until the last few maps so time and distance are estimated.
9 AM
Orienteering (Sprint) 40:23 *** 5.5 km (7:20 / km) +3m 7:19 / km
ahr:131 max:155 spiked:18/19c shoes: NB Leadville VS
Sprint training on the U of Arizona campus. Started with a corridor-O (~1.5k) to the first control then a regular campus sprint course for ~2.6k. Walk/jog for the corridor and then ran the regular sprint (not at race pace but did push some). Missed on one control (#4) by not taking time to read the detail. A few sub-optimal route choices and an occasional hunt for markers (ribbons or pieces of tape, not regular O-flags). About 50F and sunny.
Wednesday Feb 21, 2018 #
10 AM
Orienteering race (Street-O) 1:42:06 *** 8.67 km (11:46 / km) +327m 9:54 / km
ahr:122 max:157 spiked:19/21c shoes: NB Leadville VS
Street-O in Bisbee, AZ. 21 controls on an aerial photo printed at about1:5000. No flags or punches, just answer a question at each location. Lots of hills, mostly with stairs. One pretty significant stretch of trail run along a contour above the town. Got to all of them and answered the questions correctly (although there was some ambiguity for a few of them). Fun course with most of the footwork done by Mark Parsons.
Monday Feb 19, 2018 #
10 AM
Orienteering race 40:14 *** 5.21 km (7:43 / km) +88m 7:07 / km
ahr:149 max:173 spiked:9/10c shoes: VJ Falcons 8
Handicapped mass start race at Catalina State Park (north of Tucson). First part of race was a score-O in a box with 7 controls - age and gender determined how many of those controls you needed to visit (I needed to get 4 of the 7). Then there were six point-to-point controls which everyone visited. We got the maps about 5 minutes before the start so we could plan. I think I picked a good 4-control sequence but failed to execute it well. Good to the first two controls but then lost a trail which would have led me right to the next one. By the time I recovered it made sense to flip the order of the last two, but I had added quite a bit of distance. I probably lost 6-7 minutes in the box. The point-to-point part went well - I passed 3 or 4 people there and got passed by one. Ended up 5th overall out of 22 or so starters. Fun format and fun racing in the desert, although I did engage with a fair amount of spikey stuff (including a cholla ball I carried on my ankle for about the last 200m - ouch!).
Sunday Feb 18, 2018 #
9 AM
Orienteering race 1:19:23 *** 8.21 km (9:40 / km) +176m 8:44 / km
ahr:129 max:175 spiked:12/13c shoes: VJ Falcons 8
Green course on Box Canyon map south of Tucson. 6.6km, 200m climb. This was an NRE. Similar terrain to yesterday but with some areas of more complex contour detail, somewhat more vegetation and bigger hills. The course setter did a good job using the additional variety to produce interesting and challenging courses. Mostly overcast and in the 50s.
A mostly good run with one mistake of 3-4 minutes on control 8. The control was in an area of subtle contour detail (after several legs where the dominant contour features were large ones) but the connection line covered a critical feature (mapped as a linear marsh - blue dots - but actually a seasonal water course - dashed blue). There were two parallel water courses and I thought I was following the one I could see on the map. Hit a road and figured out where I was but didn't recover cleanly, so squadered a bit more time. Hit the rest of the controls pretty cleanly but probably lost another couple of minutes on a sub-optimal route choice on the long (1.5k+) leg from 9-10 (went wide to the left to use a trail but straight or a bit right of the line through the terrain was probably quicker. Still fighting chest congestion so not moving at top speed.
A mostly good run with one mistake of 3-4 minutes on control 8. The control was in an area of subtle contour detail (after several legs where the dominant contour features were large ones) but the connection line covered a critical feature (mapped as a linear marsh - blue dots - but actually a seasonal water course - dashed blue). There were two parallel water courses and I thought I was following the one I could see on the map. Hit a road and figured out where I was but didn't recover cleanly, so squadered a bit more time. Hit the rest of the controls pretty cleanly but probably lost another couple of minutes on a sub-optimal route choice on the long (1.5k+) leg from 9-10 (went wide to the left to use a trail but straight or a bit right of the line through the terrain was probably quicker. Still fighting chest congestion so not moving at top speed.
Saturday Feb 17, 2018 #
Event: Southwest Spring Week
10 AM
Orienteering race 55:24 *** 5.95 km (9:18 / km) +84m 8:41 / km
ahr:129 max:151 spiked:11/11c shoes: VJ Falcons 8
Green course on Kentucky Camp map (south of Tucson, AZ). 5.4km straightline, 200m climb advertised (but didn't seem to be that much - the map has lots of form lines as intermediate contours, so it would be easy to overcount the climb). Open grassland with spur and reentrant contour detail and some occasional vegetation, usually mapped as scattered trees. Some scratchy stuff but not the really nasty types of things found in the desert at lower elevation. Some barbed wire fences (course required 5 crossings - one gate, 4x sliding under on my belly).
Had a pretty clean run. Didn't push too hard since I'm still dealing with chest congestion - spent a considerable amount of time at a brisk walk pace. A surprisingly competitive field in M60 for the rather small event (40-50 total competitors). Third M60, 5th on Green out of ~15.
Had a pretty clean run. Didn't push too hard since I'm still dealing with chest congestion - spent a considerable amount of time at a brisk walk pace. A surprisingly competitive field in M60 for the rather small event (40-50 total competitors). Third M60, 5th on Green out of ~15.
C • M60 1
Wednesday Feb 14, 2018 #
2 PM
Hiking 1:43:15 3.3 mi (31:17 / mi) +77m 29:10 / mi
ahr:86 max:126
Easy hike in Sedona, AZ. Started at Cathedral Rock trailhead and a loop along the base of Cathedral Rock, returning along the other side of the valley. Overcast with some light showers, but they were Arizona showers so we didn't get very wet. Low 50's. Dealing with a cold so took things pretty easy.
Saturday Feb 10, 2018 #
12 PM
Road Run 28:36 2.95 mi (9:42 / mi) +26m 9:26 / mi
ahr:129 max:141 shoes: NB Leadville VS
Easy run before the rain started. Mid-40s.
Friday Feb 9, 2018 #
Strength and Flexibility (Yoga) 50:00 [1]
Thursday Feb 8, 2018 #
3 PM
Road Run 28:43 3.06 mi (9:23 / mi) +62m 8:50 / mi
ahr:133 max:147 shoes: Asics Gel-Nimbus 16
Tuesday Feb 6, 2018 #
11 AM
Trail Run 45:18 3.89 mi (11:39 / mi) +188m 10:08 / mi
ahr:139 max:152 shoes: Inov8 Arctic Claw 300
South Mountain Preserve from Alpine Street. Trails covered with about an inch of crunchy snow/ice, so studded shoes were the footwear of choice (micro-spikes would've been a reasonable option). Overcast and low 30s. Nice coating of ice on the trees at higher elevation. Suprised to see 5 or 6 others out enjoying the woods, although at a more leisurely pace. Scared the bejesus out of two women I came up on from behind, in spite of the loud crunch I made with every footstep. Guess I need to carry a cow bell or something.
Monday Feb 5, 2018 #
Strength and Flexibility (Yoga) 50:00 [1]
Saturday Feb 3, 2018 #
Event: QOC Patapsco
11 AM
Orienteering race 1:30:53 *** 9.45 km (9:37 / km) +417m 7:53 / km
ahr:133 max:174 spiked:11/12c shoes: VJ Falcons 8
QOC Bumble on Patapsco map, starting at CCBC. Handicapped race with mandatory first and last controls plus five windows with five controls each. Three of the windows were across the Patapsco River, with only two legitimate places to cross. Ran my age class which meant I had to do 2 windows. Did the F-J window across the river and then the P-T window. Probably not the optimum window choice since the A-E window was significantly shorter than P-T (but steeper).
OK run with about a 5 minute error on one control (G, coming from F) when I was too high on the sidehill and didn't see the control (an unmapped trail was a contributing factor). Made one bonehead route choice which resulted in a ridiculously steep climb up to the railroad tracks followed by another even bigger one after crossing the tracks. Oh well - Pig training. Pretty cold with temperatures in the upper 20s, but clear and sunny. The ground was mostly frozen which made for good footing although some of the south-facing slopes were starting to soften.
Took a pretty hard face plant on a trail heading to control J resulting in bruises (and some minor abrasions) to both hands and both knees. Right knee is by far the most damaged, with the main impact just above the kneecap. Also a little bit of neck soreness - whiplash?
Thanks to Dave and Heidi Onkst for organizing the event along with the rest of the QOC team who supported them.
AOWN - detoured on the trip home to the Conowingo Dam to check out eagles. About two dozen of them there along with lots of vultures and gulls.
OK run with about a 5 minute error on one control (G, coming from F) when I was too high on the sidehill and didn't see the control (an unmapped trail was a contributing factor). Made one bonehead route choice which resulted in a ridiculously steep climb up to the railroad tracks followed by another even bigger one after crossing the tracks. Oh well - Pig training. Pretty cold with temperatures in the upper 20s, but clear and sunny. The ground was mostly frozen which made for good footing although some of the south-facing slopes were starting to soften.
Took a pretty hard face plant on a trail heading to control J resulting in bruises (and some minor abrasions) to both hands and both knees. Right knee is by far the most damaged, with the main impact just above the kneecap. Also a little bit of neck soreness - whiplash?
Thanks to Dave and Heidi Onkst for organizing the event along with the rest of the QOC team who supported them.
AOWN - detoured on the trip home to the Conowingo Dam to check out eagles. About two dozen of them there along with lots of vultures and gulls.
Friday Feb 2, 2018 #
Strength and Flexibility (Yoga) 50:00 [2]
Thursday Feb 1, 2018 #
12 PM
Running 50:27 5.04 mi (10:01 / mi) +105m 9:24 / mi
ahr:141 max:157 shoes: NB Leadville VS
Quite a mix of surfaces: paved paths, gravel rail trail, grass trails, concrete sidewalks, parking lots and roads (with bonus salt spread on the sidewalks). Started at the town park, cut through the woods (on 10-12foot wide grassy trails) to DeSales U to do a loop around the campus and then back through the woods to the town park. Upper 30s and warming up - out earlier than usual to beat the showers forecast for the afternoon.