Training Log Archive: GlenTIn the 30 days ending Jun 30, 2009:
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Sunday Jun 28, 2009 #
Orienteering race 1:43:16 [4] *** 4.6 km (22:27 / km) +245m 17:44 / km
spiked:11/14c shoes: VJ Falcons 3 (yellow)
Long Distance at Salmon la Sac. Very ugly.
Compounding errors on Leg 4 led to a 43 minute error - Yikes. First misread the map (the course printing and particularly control numbers were hard to see) and made a great route choice to the wrong control. Realized the error about half way and started navigating to the correct control, with additional climb and through some gnarly stuff (vegetation, downed logs and a bit of scree). As I attacked the control I was drawn off by others on my course and started looking too far NW. For some reason, I failed to relocate on a known feature and continued to bumble around. Finally stumbled onto my 2nd control and navigated from there to the point I was looking for. In the process of wandering around I twisted my ankle enough to cause some hobbling.
The rest of the course was OK with a couple of 2 minute errors until I was running on a trail going to control 13, fell and smashed my compass. I spent a couple of minutes looking for the capsule (i.e. the expensive part) and found it. It was still functional although I probably could've finished the course just fine without it. And at some point on the way in I twisted the same ankle again.
A monster error, a sprained ankle and a broken compass - not a good day. And the last orienteering for a while, so I have plenty of time to think about it. :-(
Compounding errors on Leg 4 led to a 43 minute error - Yikes. First misread the map (the course printing and particularly control numbers were hard to see) and made a great route choice to the wrong control. Realized the error about half way and started navigating to the correct control, with additional climb and through some gnarly stuff (vegetation, downed logs and a bit of scree). As I attacked the control I was drawn off by others on my course and started looking too far NW. For some reason, I failed to relocate on a known feature and continued to bumble around. Finally stumbled onto my 2nd control and navigated from there to the point I was looking for. In the process of wandering around I twisted my ankle enough to cause some hobbling.
The rest of the course was OK with a couple of 2 minute errors until I was running on a trail going to control 13, fell and smashed my compass. I spent a couple of minutes looking for the capsule (i.e. the expensive part) and found it. It was still functional although I probably could've finished the course just fine without it. And at some point on the way in I twisted the same ankle again.
A monster error, a sprained ankle and a broken compass - not a good day. And the last orienteering for a while, so I have plenty of time to think about it. :-(
Saturday Jun 27, 2009 #
Orienteering race 55:39 [4] **** 3.1 km (17:57 / km) +205m 13:29 / km
spiked:13/17c shoes: VJ Falcons 3 (yellow)
Middle Distance (US Champs) and Salmon la Sac. Green course. 2nd M55 (by 24 sec), 3rd overall on Green. About 10 minutes of errors. Sunny and quite warm (upper 70's). Technical and physical terrain.
Hiking 20:00 [1] 1.1 km (18:11 / km) +140m 11:07 / km
shoes: VJ Falcons 3 (yellow)
Walk to start for Middle Distance. No need to jog to warm up!
Friday Jun 26, 2009 #
Orienteering race 31:00 [5] *** 2.8 km (11:04 / km) +90m 9:32 / km
spiked:13/16c shoes: VJ Falcons 3 (yellow)
Sprint at Salmon la Sac. Course 3 (M21). A woods sprint, with about 6 legs where trails weren't really an option. Lost 3 minutes on one leg and had several other losses just trying to go too fast. Probably could've been 5 minutes faster. Took a nasty fall towards the end which tore a big hole in my newer o-pants and a few (smaller) holes in my leg.
Sunday Jun 21, 2009 #
Orienteering race 1:20:00 [4] *** 8.05 km (9:56 / km) +470m 7:42 / km
spiked:14/16c shoes: VJ Falcons 3 (yellow)
PNWOF Long - Red Course. Adjacent to yesterday's map but without going into the gold-mining area too much. Lots of spurs and reentrants in fairly open woods - fast running but also lots of climb (control descriptions said 320m, I did 470m and don't see how it could be done with much less than that). Lost 4 minutes on control 2 by not checking my compass enough. Distracted a bit by the hundreds of sheep in the vicinity of #3 and lost a couple of minutes there. Pretty clean the rest of the way. 3rd in M45 again and 7th overall on Red.
Saturday Jun 20, 2009 #
Orienteering race 47:07 [4] ***** 3.64 km (12:57 / km) +220m 9:56 / km
spiked:18/22c shoes: VJ Falcons 3 (yellow)
PNWOF Middle Distance - Red Course. Lots of fun in gold-mining terrain. Physical and very technical. Lots of short legs. A good run with several smallish errors. Probably could've been 3 or 4 minutes faster. 3rd in M45, 6th overall on Red.
Friday Jun 19, 2009 #
Orienteering race 21:14 [5] *** 3.28 km (6:28 / km) +10m 6:23 / km
spiked:20/21c shoes: NB 874
Sprint on Boise State University campus. Course 3, M21. Pavement and lawn running with some buildings to go around (and a few things which were a bit more complex). A pretty decent run except for one fatal mistake resulting in a mp. Control 58 and 48 were located ~20m from each other on either end of a thicket (although 48 was actually on a boulder in the thicket). I punched 58 which I came to first and even though I thought "that's not hung in the right place", I kept going without checking to see what was wrong. This was my control #18 and on Course 3 the controls were numbered sequentially, so I saw the "8" and punched. I hope the course setter didn't intentionally set a trap using similar codes. Otherwise, the course was a lot of fun and I did well looking ahead to make the route choice for the next leg. Temps in the 70's but some showers were moving in and it sprinkled a bit towards the end of my run.
Wednesday Jun 17, 2009 #
Road Run intervals 26:40 3.2 mi (8:20 / mi)
shoes: NB878 - #9
Road Intervals. 5 x 200m with 1:00 recovery. A little bit to get the legs going fast. Splits: 49, 49, 47, 47, 49. Back and forth on Shaker Museum Rd. 70 and overcast.
Monday Jun 15, 2009 #
Trail Run 42:45 [3] 4.66 mi (9:10 / mi)
shoes: NB 874
Peebles Island SP. Thunderstorms happening in surrounding areas but in the low 70's and sunny with a breeze while I was running. Some hail and downpours later in the evening at home.
Saturday Jun 13, 2009 #
Orienteering race 28:30 *** 3.5 km (8:09 / km)
spiked:11/12c shoes: VJ Falcons 3 (yellow)
Sprint A on Bethel (CT) Schools map. Nice course with good route choice problems and plenty of fast running. Lost about 1:30 on the last control when my brain switched off and I went one parking lot too far to attack (right past the S/F!). Otherwise pretty clean except for some hesitations finding my way through thicker vegetation. 70's, humid and overcast. Forerunner measured 4.54 km.
Orienteering race 21:33 [4] *** 2.95 km (7:18 / km)
spiked:12/12c shoes: VJ Falcons 3 (yellow)
Sprint B. Another nice course. This course used all different control points than the first one but covered the same area of the map. I don't recall seeing any of the 2nd course bags while running the first course. Familiarity with the route choices helped some. A clean run, although I wasn't pushing as hard as for the first sprint. A large group (of kids and their parents) was gathering in the north end of the map, so car and pedestrian traffic came into play on legs 7 - 8 and 10 - 11. Forerunner measured 3.76 km.
Thursday Jun 11, 2009 #
Road Run intervals 43:56 5.16 mi (8:31 / mi)
shoes: NB878 - #9
Road intervals, N on 66 and back. Was supposed to be 2 x (2 x 400 + 1 x 800) but I must have entered 0.5 km rather than 0.5 mi for the 800m leg when I programmed my Forerunner. So it was actually 2 x 400, 1 x 500 and repeat. 90 sec recovery between. Splits 1:41, 1:38, 2:04, 1:39, 1:36, 2:03. Target was 6:40/mi pace (=1:40 for 400m, 2:05 for 500m). 70 but quite humid. Beat the rain by about an hour.
Wednesday Jun 10, 2009 #
Road Run 27:18 [3] 2.96 mi (9:13 / mi)
shoes: NB878 - #9
Around the block in Malden Bridge. 70's and muggy.
Tuesday Jun 9, 2009 #
Trail Run 46:29 [3] 4.92 mi (9:27 / mi)
shoes: NB 874
Peebles Island SP. 60's, overcast, humid.
Sunday Jun 7, 2009 #
Event: WCOC Osbornedale State Park
Road Run 1:00:46 [3] 6.58 mi (9:14 / mi)
shoes: NB878 - #9
Longish run. 32W, Hanley, 203S, Smith, 32E. 75 and humid.
Saturday Jun 6, 2009 #
Orienteering race 24:36 [4] *** 2.3 km (10:42 / km)
spiked:12/14c shoes: VJ Falcons 3 (yellow)
Sprint at Foxenkill Flats, Berne, NY. Combination of open fields around the school and some woods which were mapped as light green but had some thicker places. One control in a questionably mapped area was problematic for nearly everyone. I lost about 4 minutes on it. Sunny and upper 70's - quite warm. Forerunner measured 3.06km.
Orienteering race 40:28 [4] *** 3.6 km (11:14 / km) +150m 9:18 / km
spiked:12/14c shoes: VJ Falcons 3 (yellow)
"Sprint" at Norray Farm. More of a middle distance, which was OK. Woods were a bit thick in places and the open fields had knee high grass. Had a pretty good run with only a few minor errors totaling about 1.5 minutes. Hot - 80 and sunny. Forerunner measured 4.58km.
Thursday Jun 4, 2009 #
Trail Run 44:53 [3] 4.2 mi (10:41 / mi)
shoes: NB 874
North from Olivia's Overlook on Burbank Trail to the pond, down the hill to the powerline, then up (way up) to the top of Baldhead (which is not at all "bald"), and back past the pond via some nice single track. Upper 60's and mostly cloudy. Walked some of the steeper uphills.
Wednesday Jun 3, 2009 #
Note
It's a good day.
Road Run 24:58 [2] 2.69 mi (9:17 / mi)
shoes: NB878 - #9
Easy road run. An experiment to see if I can run at >9:00/mile pace. I can. 66S, Richmond to Reed and back.
Tuesday Jun 2, 2009 #
Road Run intervals 41:08 4.98 mi (8:16 / mi)
shoes: NB878 - #9
Road Intervals. 4 x 800m with 2:30 recovery. Target was 3:20 - 3:25. Splits: 321, 324, 324, 321. I think I only hit the target by coincidence, since I don't think my sense of pace is that good. Oh well, I'll take it. Ran north on Rt. 66 and back, a relatively flat section. Temps in the low 70's so pretty warm.