Training Archive: WyattIn the 30 days ending 2007-11-30:
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| 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 | F | ||||||||||||||||||||||||||||||||||||||||||
Friday Nov 30 | ||
| Running 24:00 | |
| ahr:118 max:130 shoes: R-NB 531's | ||
| Slacked off a bit. Late Start after lots of coding. Streamered 3 controls for VF Marathon. Stomach worse this morning. Maybe it was the frozen choc. chip cookie dough I had the night before last Sunday and today... | ||
Thursday Nov 29 | ||
| Running 2:47:40 [2] 29.42 km (5:42 / km) +460m 5:17 / km | |
| ahr:138 max:154 shoes: R-NB 531's | ||
| Angelica wanted to run long. I obliged. Was planning something for Jackie Angelica & I, but Jackie ended up not making it. My stomach survived too, not getting much worse or better during the run, and it's better than yesterday. Probably time for me to stop complaining.
This was the plan and the result seems pretty close, but longer.. http://www.gmap-pedometer.com/?r=1476560 We didn't get water until a drinking fountain in a middle school at mile 11. We got some weird looks there... This is right around the same terrain*, and same effort, that I'll probably run the VF Marathon, which puts my expected time at 4:15 for the VF Marathon. I think someone will break 4 hours, conceivably one of me, Lacho, or Ross or Clem (or other fast folks who I haven't seen register yet), although I'm sure that would be a lot harder than 4:15. I was getting tired by the end of today's run - I could maintain pace but it was rapidly getting harder, but today I had one decaf GU and only 2 short, late water stops. With better fueling, I think I'd be more or less still pretty happy at this pace at 3 hours into the Marathon. At a faster pace I may fall apart. 3km's of this run were 4:xx - all paved downhill, slowest was 7:40 in the forest at Evansburg when Angelica began to slow, just before we came across the empty plastic packaging... *I ran on a bunch of grass on the edge of streets to better emulate the mix of paved/grass/trail that the VFM will be on. This is probably a longest training run PR for me as well as Angelica. | ||
| C • That's pretty good 7 | ||
Wednesday Nov 28 | ||
| Running 27:06 | |
| ahr:126 max:145 shoes: R-NB 531's | ||
| AM Run: Same loop as Monday, 3:20 faster, as my stomach can tolerate much more shaking than on Monday. | ||
| Running 25:30 | |
| ahr:131 max:141 shoes: R-NB 531's | ||
| PM Run: Same loop as Monday & this morning, 1:36 faster than this morning, my stomach is only a normal level of "I guess I ate something funny"... Tomorrow I'll try an hour, and maybe 2-3 on Friday? | ||
Tuesday Nov 27 | ||
| Running 16:00 [1] 2.5 km (6:24 / km) | |
| (sick) shoes: R-NB 531's | ||
| Stomach still upset. Did a short loop picking up Oriana (didn't have enough time), then later, my catchup session was also cut short by a nice day to be outside with the kids, Angelica and the rake...
Strangely, aside from intestinal pain, worsened by movement, there have been no other symptoms of the current ailment. | ||
Monday Nov 26 | ||
| Running 30:25 [1] 4.46 km (6:49 / km) | |
| (sick) shoes: O-VJ Integrator Spikes | ||
| Easy neighborhood loop. Had to walk a few parts as my stomach was pretty unhappy. Seems to have gotten very slowly better since about midnight, but it's still preventing proper eating and it's constantly poking me... | ||
Sunday Nov 25 | ||
| Event: Mid-Atlantic Championships - Rocky Ridge | ||
| Orienteering race 1:01:55 [3] 8.5 km (7:17 / km) +250m 6:21 / km | |
| (sick) shoes: O-VJ Integrator Spikes | ||
| Woke up with a stomach ache - indigestion or stomach flu coming on or something, but managed to eat breakfast and run a reasonable race given the stomach pain was getting worse by the end... No disasters, but many 0.5 - 2 minute errors. Stomach got worse through the day and evening - enough so I had trouble sleeping and was wondering if it kept up the trajectory if I'd be able to make it to a regular doctor visit in the morning, or if I'd have to go to an ER overnight. But it got a bit better by Monday morning. Still pretty uncomfortable and I can't eat w/o further aggravation, so it's tea and few nibbles of bread for now... | ||
| C • Great run! 5 | ||
| Running warm up/down 3:00 [2] 0.35 mi (8:34 / mi) | |
| shoes: O-VJ Integrator Spikes | ||
| Slacker warmup, no cooldown... | ||
| Orienteering race 15:00 [4] 2.5 km (6:00 / km) | |
| shoes: R-NB 531's | ||
| Mid Atlantic Relay - 1st leg w/Corrine & Clem. Angelica was out with a hurt back and we had Randy & Tom O' exit before the relay, so we put together 2 teams that weren't quite as fast as I'd originally hoped. Fortunately, even with Angelica & Alison unavailable, we had Corrine & Dasha, so we still had decent speed on the 'women's' leg of the course - nice to have that depth now.
As for the race itself, I wasn't well prepared as I was mostly trying to figure out how to fix my stomach, which wasn't working. It was only getting worse so I was thinking I'd just try to run it relatively slow. And then they said 'everyone come over here' so, w/o the right clothes, or a compass, I had to get to the start line. "Go" and everyone is off pretty fast. Chris is flying and I'm drifting right of most folks and since I don't have a compass, I expect I'll have to turn left at the reentrant. I do, but there's a bit of blowdown, so I end up jumping through a bit of stuff, and ~12 seconds after Chris, I'm 8th of 10... Going to the next control, Chris has flown away, and I'm moving up the pack slowly. I do catch a flew glimpse of Chris's shirt so I know where to run. Punch in 3rd. Swapping back & forth for 2nd/3rd halfway to # 3, I begin to pull away to # 3. Apparently most people have been really pushing way too hard, and I wasn't, so when we hit the hill to # 3 I started dropping people, but was still behind Chris. Over the top to # 4 I was gaining on Chris a bit, but wow did he take off along the fence through the S/F area to 5. I tried to pick it up a bit but he continued to pull away. But then he stopped. Very nicely done up until that point, but he'd pushed so hard he hadn't noticed # 5 & # 6 looping out the other side of the S/F area! So I got a bit ahead there. My route to # 5 was poor though, and I was a bit hesitant to # 6, so there I was 1st by only about 10 seconds. Up the hill to the finish I pulled away and handed off a ~30 second lead to Corrine. | ||
Saturday Nov 24 | ||
| Event: Delaware Open XC Champs 5k | ||
| Running race 19:26 [4] 5 km (3:53 / km) +115m 3:29 / km | |
| shoes: O-VJ Integrator Cleats | ||
| 5k, 115m climb race at Deleware State XC Champs. 27th in the M-Open category (of like 70). ~10 masters beat me too, but no women... Sam & Hill would've been fighting it out for the $200 women's first prize. Angelica took 5th F-Open in 23:05, and earned a $35 prize. | ||
| C • awww... 4 | ||
| Running warm up/down 20:00 [2] 2.3 mi (8:41 / mi) | |
| shoes: O-VJ Integrator Cleats | ||
Friday Nov 23 | ||
| Strength 5:00 [1] | |
| Pineapple DT of L-Ham & R-IT, then normal hip/ankle work. R-IT and lower back connector point are still pretty sore at times. | ||
| Running 18:50 [2] 3.37 km (5:35 / km) +40m 5:17 / km | |
| ahr:124 max:142 shoes: R-NB 531's | ||
| Wow it's colder than yesterday. Rest before a 2-race weekend. Clem the smooth talker convinced me to stick with my plan to run the Delaware 5k Champs on Saturday, before the next head-to-head DVOA ranking event (and mid-atlantic champs) on Sunday. | ||
Thursday Nov 22 | ||
| Running tempo 1:12:42 | |
| ahr:136 max:169 shoes: R-NB 531's | ||
| VF loop, including one 2km surge in 7:50, AHR 158 | ||
| Strength 5:00 [1] | |
| Some non-pineapple DT of R-IT, then normal hip/ankle work. L-ham has recovered, as has core of R-knee, but R-IT is really sore the end of this week. | ||
Wednesday Nov 21 | ||
| Running 1:09:41 [2] 11.37 km (6:08 / km) +130m 5:48 / km | |
| ahr:133 max:147 shoes: O-VJ Integrator Cleats | ||
| VFM Fatlands control site checking. Felt good physically today - nice after two days a very light training. | ||
Tuesday Nov 20 | ||
| Running 17:00 [2] 2.0 mi (8:30 / mi) | |
| shoes: R-NB 531's | ||
| Slacker day. I was supposed to do intervals, but Ratatouille DVD with the family was on offer at the same time the intervals normally are, so I went running by myself early. But then my L hamstring is especially sore today, so intervals went out the window, and then I didn't leave much time because I'm working too hard cleaning code, so I started quite late, and it got quite dark. Dumb. | ||
| C • Try a Shop Vac 1 | ||
| Strength (Hip & Ankle & Pineapple) 5:00 [2] | |
| L-hamstring pretty sore today. Sitting funny. | ||
Monday Nov 19 | ||
| Running 33:40 [2] 6 km (5:37 / km) | |
| shoes: R-NB 531's | ||
| 29-26-29 (VFM) tweaked map a bit upon return | ||
| Strength (Hip & Ankle & Pineapple) 5:00 [2] | |
Sunday Nov 18 | ||
| Event: Philadelphia Marathon | ||
| Event: DVOA Hickory Run | ||
| Orienteering race 1:36:26 [3] 9 km (10:43 / km) +200m 9:39 / km | |
| shoes: O-VJ Integrator Spikes | ||
| Multiple bits of sloppiness at my least favorite local park, on a terrible weather day. Driving to the event the forest was beautifully white with wet snow clinging to everything turning almost every surface white. The fact that it was wet-snowing throughout the run would have been bad enough, but the wet snow was also falling off all the light and medium green you crashed through (of which there was plenty more in reality than mapped - sapplings, blow-down...) and it was so wet it melted instantly to ice water through your clothes. Plus there were about 6 stream crossings through knee deep water, that while admittedly was perhaps a few degrees above freezing, was still far from 98.6.
I'm really bad at orienteering well in bad weather. Thinking about not falling, and cursing about the bad conditions (I caught myself singing aloud at one point) isn't a great way to focus on a fast clean run. And I know I'm bad at it and I tried hard to not be bad at it by warming up well and trying to focus, and it didn't work. Running through 300m of unmapped medium green (mapped was white with perhaps 30m of medium green) on the way to # 1 didn't help start me off in a good mood. It's hard enough to focus on running well when you have significant doubts about the map in good weather conditions... Clem got similarly really cold, but managed to have about 3x1-2 minute mistakes, instead of my 4x2-6 minute errors... http://www.dvoa.org/sites/results/ev_show.php?even... Good news is Clem hasn't passed me yet http://www.dvoa.org/sites/results/show_champs.php but he's awfully close, and one event he beat me by 10% at (3-4 weeks ago) still isn't posted. | ||
| Running warm up/down 25:00 [2] 2.5 mi (10:00 / mi) | |
| shoes: R-NB 531's | ||
| Given how crappy the weather was, I did an excellent warmup & cooldown. Although the "cooldown" was a bit of a warm-back-up-in-dry-clothes affair. | ||
Saturday Nov 17 | ||
| Running 25:00 [2] 3.0 mi (8:20 / mi) +30m 5:01 / km | |
| shoes: R-NB 531's | ||
| Short loop just after noon - a short gap where Angelica could watch the kids. | ||
| Running 45:00 [2] 8.04 km (5:36 / km) +50m 5:26 / km | |
| ahr:133 max:149 shoes: R-NB 531's | ||
| Northern loop of marathon, writing down control descriptions and minor map fixes. Started at dusk, finished at quite dark (5:30 pm or so). R-IT sore this evening. Needs a stretch. Although that's been than the R-knee internal pain from last night... | ||
Friday Nov 16 | ||
| Running tempo 31:47 [4] 5.0 mi (6:21 / mi) +120m 3:41 / km | |
| ahr:167 max:175 shoes: R-NB 531's | ||
| The VF 5 mile loop. I've got to check if this a PR. I think I did beat speedy's PR by a few seconds. Update: I didn't. I tied according to AP, and he says that had some round-up error, so he's still faster. Next time I'll have to race Clem or someone. | ||
| C • Good, very good.
NIce ti... 5 | ||
| Strength 5:00 [1] | |
| Hip/Ankle, plus Pineapple for L-ham (a little sore the past week or two), L-calf (minor), R-IT (currently minor) | ||
| C • Pineapple and ham 2 | ||
| Running warm up/down 33:51 [2] 5.7 km (5:56 / km) | |
| ahr:132 max:143 shoes: R-NB 531's | ||
Valley Forge 5 mile loop - Splits | ||
Thursday Nov 15 | ||
| Running 45:00 [2] 5.0 mi (9:00 / mi) | |
| shoes: R-NB 531's | ||
| Some loop w/Angelica. Need to check my watch | ||
Wednesday Nov 14 | ||
| Note | |
| So on Monday morning, attackpoint was down. Maybe for an hour. And I was on my way to update my event announcement for the VF Marathon. I'm not only using AP as training log/blog, and discussion/posting, but also now for my event announcement pages. And when AP was down, all I could do was ask KW, nicely, to please take a look. This isn't even a service we pay for, so it could all be gone... So I decided I should pay for it, to do a little bit to keep this worth KW's while in maintaining. | ||
| Running long 2:29:53 [2] 25.26 km (5:56 / km) +480m 5:25 / km | |
| ahr:131 max:144 shoes: R-NB 531's | ||
| VF Marathon, 1st half, backwards, plus my house-to-# 5 and back. Only 2:22 on route, and I took some wimpy routes that I'd short cut in the race. | ||
Tuesday Nov 13 | ||
| Running 33:25 [2] 6.08 km (5:30 / km) +53m 5:16 / km | |
| ahr:137 max:155 shoes: R-NB 531's | ||
| Trying to check-out/remember where the nice trail was below RiverCrest. I think I found it, but it needs another week of leaf shedding to be ideal (so you can see all the little waterfalls better. | ||
| Running warm up/down 12:23 [2] 2.68 km (4:37 / km) | |
| ahr:135 max:147 shoes: R-NB 531's | ||
| On the track, lit by 4 of 6 lights. Could be worse. | ||
| Running intervals (Track) 34:55 | |
| ahr:151 max:174 shoes: R-NB 531's | ||
| 5x1km:
3:48, 3:44, 3:48, 3:41, 3:39 then a 200 in 38 I did the last 2x1km partly with other people, which helped. | ||
Monday Nov 12 | ||
| Running 46:28 [2] 5.0 mi (9:16 / mi) +150m 5:17 / km | |
| shoes: R-NB 531's | ||
| Slacking on my log a bit, sorry. Did run this weekend, but not as fast as my DVOA ranking hoped I would. I think the large amount of road & trail running wasn't quite as relatively-fast for me as the normal forest races.
Still, it was a very fun race with route choice galore, most of which I did okay. And I did one really strange mini-route, and didn't notice until after... BTW, it sounds like Lacho & Iliana may come up to the VF Marathon | ||
Sunday Nov 11 | ||
| Event: DVOA - Ridley Creek | ||
| Orienteering race 2:11:23 | |
| ahr:156 max:172 27c shoes: R-NB 531's | ||
| DVOA Long O' Champs, set by Clem. Very nicely done. Took 1st DVOA, but Lacho got my by 6 minutes (after being nearly the same half way), and Vadim was awfully close given his injury & relative rest associated therewith. Iliana was less than 20 minutes behind. Used GPS+RouteGadget for the first time. But no one else posted routes. Lacho, Iliana & I did discuss though. | ||
| C • I've posted mine, but I did... 1 | ||
| Running warm up/down 6:00 [2] 1 km (6:00 / km) +20m 5:27 / km | |
| shoes: O-VJ Integrator Spikes | ||
| Warmup only... Too wasted for cooldown | ||
Saturday Nov 10 | ||
| Event: Venice Street O | ||
| Note | |
| Cleaning up the US Champs maps, I just noticed that there was substantial overlap between the Day 1 and Day 2 Blue courses. Day 2 5-11 is a loop over the same area as Day 1 3-12, and the purple lines cross 6 times.
This is the first time I've ever had cross-over from Day 1 and Day 2 and didn't notice it. I think it's because this event took so much focus on the detailed navigation & because with all the parallel features, crossing the same hill/feature at 30-degrees different on Day 2 it looks different enough that it could be anywhere... Interesting. | ||
| C • Crossover 2 | ||
| Running 24:43 | |
| ahr:99 max:140 shoes: R-NB 531's | ||
| Mostly little spurts between places I was standing while field checking Wilson park. It's definitely complete enough for the Marathon. | ||
Friday Nov 9 | ||
| Running intervals 28:57 | |
| ahr:142 max:170 shoes: R-NB 531's | ||
| One 4-minute flat-grass then hill interval, then 3 hill surges ranging from 1:30 to :55. All during a time-limited run mapping Mill Rd. Park trails & fields. | ||
| Running hills 49:40 [2] 7.88 km (6:18 / km) +240m 5:28 / km | |
| ahr:133 max:149 shoes: R-NB 531's | ||
| Slow hill loop near home (PM run) | ||
Thursday Nov 8 | ||
| Running 45:54 [2] 5.0 mi (9:10 / mi) +100m 5:22 / km | |
| shoes: R-NB 531's | ||
| I forget what I did, but my watch says I ran 45 minutes... I should update this more promptly... | ||
Wednesday Nov 7 | ||
| Strength (HIp & Ankle) 5:00 [1] | |
| R-knee was generally sore after today's long run so IT-pineapple & hip squats were on order and ankle did something too. | ||
| Running long (Grass, Paved, Dirt) 2:08:31 [2] 21.37 km (6:01 / km) +300m 5:37 / km | |
| ahr:132 max:149 shoes: R-NB 531's | ||
| Mill grove map data collection | ||
| C • Are you making a map using ... 5 | ||
Tuesday Nov 6 | ||
| Running (Trails, Forest) 59:33 | |
| ahr:134 max:168 shoes: R-NB 531's | ||
| VF Fatlands out and back lots of rough trails/forest on the way out. 3x2 minute then 1x400m intervals on the way back. Just pacing Angelica on the 1st 3 and a little harder (to 88 seconds) on the last 400m. Easy intervals for 3 days after US Champs.
Was thinking about running a 2nd time, but I'm not sure how that's going to fit in my day, especially we dark-cold-late being one of the schedule-easiest options... | ||
Monday Nov 5 | ||
| Note | |
| Am I not pushing as hard as I should? My AHR at the Team Trials (and the NC A-meet too) was much higher than the US Champs... | ||
| C • low HR 2 | ||
| Running 38:58 | |
| ahr:125 max:141 shoes: R-NB 531's | ||
| Standing around talking to my mom (who was in town for a bit) before I started, I looked at my watch and my HR was 37. Lowest ever when not trying really hard. I wonder how low it goes when I sleep.
Turned of the level 2 beep and noticed that I was comfortable running at ~120 HR. Kinda low, and probably not that worthwhile, but after 3 racing days in a row I was doing this on purpose. | ||
| C • HR 120 worthwhile? 1 | ||
Sunday Nov 4 | ||
| Orienteering race 1:22:28 [4] 13 km (6:21 / km) +600m 5:09 / km | |
| ahr:159 max:173 shoes: O-VJ Integrator Spikes | ||
| With the goal of winning the US Champs off the table (15 minute gap on Will H. is impossible to make up, barring things I don't want to happen to Will), the possibility of taking 2nd was still possible, although it was still quite possible for Boris, Ross, Eddie and Eric too. As I have no control over their runs, all I could do is run hard, and run clean.
I did a little better job running clean today. I think I was more focussed on features every ~100m, and/or compass checks at similar intervals, plus I used a road run option on a long leg 2/3 of the way through the plan routes for the final 1/3. I think this paid off as, getting tired near the end, I didn't have to make any new route choices, simply focus on executing the plans. I did have one total bonk curving >90 degrees in a forest and seeing a road I'd already left - and I quickly realized I hadn't been checking my compass there since leaving the road ~2 minutes earlier - clearly that helped a lot when I was doing it... End result was quite good. Of the 4 people who I think could have passed me, only Boris did so (and did so resoundingly.) Running faster than anyone else, and quite clean, he showed that by Sunday he'd adapted very well to Virginia classic-course navigation. So I'd dropped to 3rd, but still remained on the podium, although with Eric Bone making sure that wasn't clear until the very end - he made up over half the 6-minute gap from Saturday... Goals - I'm happy I aimed at winning the US Champs, and am not too disappointed I missed it, as I remained in the Top 3, which is decent. I am definitely more disappointed in my Saturday result than Sunday. While my US-place was better Saturday, I also judge my run vs. a reasonably clean run (esp. one proven possible by Will H. & Mike Smith), and that's something I didn't do at all well on Saturday. BTW, I still maintain it's easier for me to win the US Champs than make a WOC A-final. E.g. if Will hadn't shown up, and I'd been a bit cleaner Saturday, I'd have been able to win the US Champs. With runs like I had though, it would take a lot more reality modifications to explain how I'd have a A-final qualifying time... Starting - I generally start slow and it takes a tremendous (mental) effort to start faster. E.g. today I thought I started kinda fast on the 1st one, but it wasn't fast at all. Mostly I just wasn't sure of my route yet, or my plan, and wasn't really into my 'flow' until part way to # 2. Not sure how to address this, but something to work on... Running faster - I think I'm a little bit faster than I've been in the past. One thing that I thought would happen as I got faster, is that I'd just be moving faster at the same perceived effort. But I don't feel that's the case, especially in the forest. I think that, for me, running faster feels like more effort regardless of the shape I'm in. But, when I'm in better shape, I can just go longer at that harder effort. Strange?? Basically, I can run my old 'middle' effort for a 'long' course, and my old 'sprint' effort for a 'middle' course, and I don't run out of gas doing so. This is actually hard to deal with, mentally, because I have in mind the effort I should be running for a long course, and it's hard to force myself to move faster than that - e.g. today I had to constantly tell myself "run like a middle distance" or "run like there's 30 minutes left" even when I'd just started. (And at times "run like Will Hawkins is in front of me, trying to run away..." an image fresh from Saturday...) | ||
| C • Great job! 2 | ||
| Running warm up/down 15:00 [2] 3 km (5:00 / km) +30m 4:46 / km | |
| shoes: O-VJ Integrator Spikes | ||
| Plenty of distance to start & from finish forced a decent warm up/down | ||
| Orienteering 14:00 | |
| shoes: O-VJ Integrator Spikes | ||
| Part of AJ's Day 2 White shadow. He did great, doing at least one Orange control on this Yellow level "White" course... | ||
Day 2 Blue - Splits | ||
Saturday Nov 3 | ||
| Orienteering race 1:49:00 [4] **** 15 km (7:16 / km) +500m 6:14 / km | |
| ahr:160 max:173 shoes: O-VJ Integrator Spikes | ||
| The amount of concentration required to get through this forest cleanly was extremely high. Losing contact was immediately costly in terms of hesitation, and often greener routes as contact was recovered - you had to hit the whiter gaps to be fast... And for many, and myself once, losing contact completely often resulted in a very hard to recover from situation. Relocation was very challenging w/o very strictly listening to your compass, and reading ditches and many contours carefully.
About 12 minutes lost - really poor w.r.t. goal cleanliness, plus vs. Will H. & Mike Smith. But vs. the rest of the US competition I got a reprieve as we all did poorly. We, as a whole team, need to help each other get better at doing this terrain right the first time, something that many of us did much better on the 2nd day. More later. | ||
| Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi) | |
| shoes: O-VJ Integrator Spikes | ||
| Decent warm up & down. Down thanks to Will who got both me and Eddie to do a bit of a cooldown loop with him. | ||
| Orienteering 14:00 | |
| shoes: O-VJ Integrator Spikes | ||
| Part of AJ's Day 1 White shadow. He did good, but walked by a control off the trail in the forest, then didn't quite come back enough during 20 minutes of more through searching near the trail. He was really, really sad to DNF. "I give up!" he said and sat down to cry in the middle of the trail. It took a lot of talking to him about how amazing it is he's even trying this course AND that he's trying do an effectively Yellow (M13-14) level course at age 6. That 13-14 year old course which he could do some of at least cheered him up, and by the end, he'd decided to get 6 and 9, and follow a yellow line back. Plus we could count how many meters high hills were by guessing, and by counting contours (which he hasn't learned yet.) | ||
Day 1 Blue - Splits | ||
Friday Nov 2 | ||
| Event: US Champs | ||
| Orienteering race 17:02 [4] *** 2.9 km (5:52 / km) +100m 5:01 / km | |
| shoes: O-VJ Integrator Spikes | ||
| US Sprint O' Champs, 7th(?) US. Not a really bad run, but did lose 20 sec. each on two controls and apparently didn't run quite fast enough.
Fun course, just aim and run like crazy... | ||
| Orienteering 10:00 [1] 1 km (10:00 / km) +10m 9:31 / km | |
| shoes: O-VJ Integrator Spikes | ||
| Running along w/AJ on his 2nd place M10 run at the US Sprint Champs. Very hard course, and he's not afraid to aim straight through the woods sometimes, especially after double-checking. His navigation and confidence improved noticably a few times during the course. | ||
| Running warm up/down 18:00 [2] 3 km (6:00 / km) | |
| shoes: O-VJ Integrator Spikes | ||
| Perhaps not enough warm up/down for the race. Did most of the Sprint model at a walk with AJ early. Time includes some running later in the day on the Classic model. | ||
Sprint Blue - Splits | ||
Thursday Nov 1 | ||
| Running 19:00 | |
| ahr:121 max:136 shoes: R-NB 531's | ||
| Really close to a day off before the US Champs. Mapped a few more Mill Grove trails.
Lower front of left shin muscle is quite sore today - starting getting sore last night. I imagine it's from pounding downhill on the trail & paved road passing Clem last Sunday, but I'm surprised it's sore now, not, say Tue/Wed. Hopefully it will feel better by tomorrow. DTing a bit (by hand, too small for pineapple. | ||