Training Log Archive: expressoIn the 30 days ending Sep 30, 2008:
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Tuesday Sep 30, 2008 #
Swim 28:00 [2] 1.0 km (28:00 / km)
Had longer workout planned but L lat felt strained early so I bailed to avoid overuse injury. I realized that I am pulling harder with that side and thus it gets overworked before the R. Need to concentrate on more balanced pull.
Bike (mtn.) 1:30:00
Biked the DRT to 120 & back with Katie. She had never been on this part of the path & loved going downhill.
Monday Sep 29, 2008 #
Aquajog 10:00 [1]
Did some kicking in the pool and underwater running motion to loosen-up the legs. Hardly rises to the logable level, however, it seems to have aided in my recovery so I want to record it and do more next time.
Oh yeah, and I did some high-intensity jacuzzin' too.
Oh yeah, and I did some high-intensity jacuzzin' too.
Sunday Sep 28, 2008 #
Orienteer race (classic) 1:37:11 [4] ****
shoes: Montrail Vitesse 712
NA Long Champs
Being so far out of shape, I had little left physically after the prior three days. That said, I felt I ran reasonably well and my orienteering was passable. I probably chose some routes which were overly safe and thus longer but I wanted to avoid any catastrophes. I did have two medium-sized bobbles but this was offset by some decent planning and almost constant map contact.
This ended a very fun weekend of excellent terrain and maps. I know what I have to work on but also what I did well and plan to continue.
Being so far out of shape, I had little left physically after the prior three days. That said, I felt I ran reasonably well and my orienteering was passable. I probably chose some routes which were overly safe and thus longer but I wanted to avoid any catastrophes. I did have two medium-sized bobbles but this was offset by some decent planning and almost constant map contact.
This ended a very fun weekend of excellent terrain and maps. I know what I have to work on but also what I did well and plan to continue.
Note
After a postmortem course discussion with Eugene, Jan, et al. we started the 2+ hour trip to Buffalo. We found a Cracker Barrel for lunch and I had a tasty chicken & dumplings with a side of mashed potatoes & gravy. Yum!! I need to make CB a post-A-meet tradition.
Because we were 3 hours ahead of our flight schedule, we had a leisurely drive to Buffalo airport and took our time to get checked-in because (according to the United desk) our 7:30 flight was the next out to Chicago. As Maricel & I were standing in line for security, I looked up at the monitor to determine our gate and discovered that an earlier Chicago United flight was leaving in 8 minutes. So after an OJ through the terminal we made it there with seconds to spare and asked "Can we get on this flight??" only to hear the United gate check-in lady say,
"I'm sorry..." *pause for effect...* "We only have middle seats left."
"Oh Yeah !!" was our jubilant response.
We were even rewarded with economy plus middle seats. A great ending to a great weekend.
Because we were 3 hours ahead of our flight schedule, we had a leisurely drive to Buffalo airport and took our time to get checked-in because (according to the United desk) our 7:30 flight was the next out to Chicago. As Maricel & I were standing in line for security, I looked up at the monitor to determine our gate and discovered that an earlier Chicago United flight was leaving in 8 minutes. So after an OJ through the terminal we made it there with seconds to spare and asked "Can we get on this flight??" only to hear the United gate check-in lady say,
"I'm sorry..." *pause for effect...* "We only have middle seats left."
"Oh Yeah !!" was our jubilant response.
We were even rewarded with economy plus middle seats. A great ending to a great weekend.
Saturday Sep 27, 2008 #
Run warm up/down (road) 18:00 [3] 1.8 mi (10:00 / mi)
shoes: Montrail Vitesse 712
Run to/from car to start/finish.
Orienteer race (middle) 59:23 [4] ****
shoes: Montrail Vitesse 712
NA Middle Championships
Rainy & warm day but we were treated to great courses on an excellent map of awesome glacial terrain. After yesterday's drought, my ego received a few drops of confidence as I navigated quite well over this complex terrain. Fatigue from the prior days (and a conscious decision) slowed my running to the point where I was able to plan my routes well and keep contact with the map. I had one medium and one large error which pulled down my time but I was very pleased with overall orienteering.
Rainy & warm day but we were treated to great courses on an excellent map of awesome glacial terrain. After yesterday's drought, my ego received a few drops of confidence as I navigated quite well over this complex terrain. Fatigue from the prior days (and a conscious decision) slowed my running to the point where I was able to plan my routes well and keep contact with the map. I had one medium and one large error which pulled down my time but I was very pleased with overall orienteering.
Note
Being tired & soaked from the day, I wimped-out on the trip to a downtown microbrewery. As much as I missed the fun group, I needed solid (as opposed to IPA) carbs and rest before my long race on Sunday. I returned to Ruby Tuesday for their salad bar and a better entree and then retired to watch two Clint Eastwood DH movies and make plans & reservations for my next o-trip.
Friday Sep 26, 2008 #
Event: North American Championships
Run warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
shoes: Montrail Vitesse 712
Day's warm up/down running.
Orienteer race (sprint) 16:00 [5]
shoes: Montrail Vitesse 712
NA Champs- Sprint 1
Rainy day thanks to a hurricane standing off New England lashing the east coast. Event was a park setting (frisbee golf course) with a good mix of open areas, forest densities, trails & topography.
The map was 1:4000 and it took me a few controls to adjust to the scale. As I am pretty out of shape, I was not moving very fast and I made on error in heading to the wrong thicket for control 3. I saw three on the hill but only one mapped. I discovered later that the other two were covered by the control circle. Grrrr. My sub-par result net me an early start on the next sprint and turned out to be quite a disadvantage because I had few runners to observe ahead of me.
Rainy day thanks to a hurricane standing off New England lashing the east coast. Event was a park setting (frisbee golf course) with a good mix of open areas, forest densities, trails & topography.
The map was 1:4000 and it took me a few controls to adjust to the scale. As I am pretty out of shape, I was not moving very fast and I made on error in heading to the wrong thicket for control 3. I saw three on the hill but only one mapped. I discovered later that the other two were covered by the control circle. Grrrr. My sub-par result net me an early start on the next sprint and turned out to be quite a disadvantage because I had few runners to observe ahead of me.
Orienteer race (sprint) 30:34 [5]
shoes: Montrail Vitesse 712
So I headed off on this sprint at a moderate clip and planned my route while easily finding the first few controls. Other than my lackluster pace, all was going well until the third loop when my oxy-starved brain jumped from one lineto another and I took two controls out of order. A few minutes later, after realizing my disaster, I had the opportunity to revisit these controls correctly. So I continue to show poor results at the sprint. Hopefully this will change as my fitness returns.
Note
Charlie & Maricel of CAOC were part of the "show" as the sprint series finalists raced in a close head-to-head battle. Maricel did very well againt the elites and Charlie took the NA Sprint CHAMPIONSHIP for his age group. An awesome end of the day for our group.
We decided to hit another close-by restaurant (Ruby Tuesday) for dinner and enjoyed their good salad bar but the entrees were not very satisfying. Nevertheless, a fun evening with a chance to try some Hopfish IPA (60 min) which was not quite as good as the Saranac.
We decided to hit another close-by restaurant (Ruby Tuesday) for dinner and enjoyed their good salad bar but the entrees were not very satisfying. Nevertheless, a fun evening with a chance to try some Hopfish IPA (60 min) which was not quite as good as the Saranac.
Thursday Sep 25, 2008 #
Note
9:30 am flight to Buffalo and ran into Maricel in the security line. I was surprised to learn he was on my flight and amazed that he been randomly placed in the seat next to me. Charlie picked us up at the airport as he had been visiting family in Detroit. After a tasty hamburger at Fuddruckers, we finished the drive to Rochester for the their late afternoon score-o. It was not part of the NA champs rather a good tune-up.
Orienteer (score-o) 1:40:00 [3] 10.0 km (10:00 / km) +250m 8:53 / km
shoes: Montrail Vitesse 712
ROC local meet. Mendon Ponds 1 hour score-o.
I planned to take all the controls regardless of the time as a warmup for the weekend. I figured this would take me over an hour but not 40 minutes longer so the run was more than I planned and I paid for it a bit later in the weekend.
Regardless, it was a good map of some nice terrain with some very steep areas and little underbrush. Very enjoyable. Made a costly parallel error (between two trails) at one point and could not convince my addled brain that I was not where I thought. Thus, I repeated attacked a control off the wrong trail. Not good but I learned from the error and was much cleaner for the rest of the weekend.
I planned to take all the controls regardless of the time as a warmup for the weekend. I figured this would take me over an hour but not 40 minutes longer so the run was more than I planned and I paid for it a bit later in the weekend.
Regardless, it was a good map of some nice terrain with some very steep areas and little underbrush. Very enjoyable. Made a costly parallel error (between two trails) at one point and could not convince my addled brain that I was not where I thought. Thus, I repeated attacked a control off the wrong trail. Not good but I learned from the error and was much cleaner for the rest of the weekend.
Note
Following the meet we finished the drive to Syracuse & checked in to our room. The lady at the front desk recommended an Italian restaurant a short walk away. The place was overpriced and empty, however, we did get to try some Saranac IPA... yum. We also had the pesto gnocci in gourmet portions so in one of my more crass moments, I politely asked for seconds and we were rewarded with another plate to share. Great waiter. By the and of it, we had all OD'd on the rich gnocci & IPA.
Wednesday Sep 24, 2008 #
Bike (mtn) 2:30:00 [2]
DRT to Lincolnshire & back. With the big o-weekend ahead, I took it pretty easy.
Tuesday Sep 23, 2008 #
Swim 48:00 2.3 km (20:52 / km)
Finally added some variety to my workout. After warmup, I alternated 25 drill/swim and did a "shark fin" drill that I learned from watching my kids on their new swim teams. The workout core was 6 x 100s (10s rest). I did these between 1:35 & 1:40 (not terrible). Then 6 x 50s (on 1:00, odd easy, even hard). I went as fast as I could without compromising my technique. Stroke ok but the workout felt great.
Bike (mtn.) 30:00 [2]
to/from gym.
Monday Sep 22, 2008 #
Run (path & paved) 1:10:30 [3] 7.3 mi (9:39 / mi)
shoes: Mizuno WR 610
Adler Lap (modified due to closed bridges & washed-out paths). A bit humid but I felt decent. Certainly felt residuals from yesterday's ride.
Sunday Sep 21, 2008 #
Bike (road) 3:41:00 62.1 mi (3:34 / mi) +623m 3:27 / mi
BST Rallye Ride. It's been a while since I did an organized ride. This one was very well organized & attended. They set up a rest stop which we visited three times after successive loops. The first hour was through a dense fog that condensed on everything. The rest of the day was a good temp and eventually sunny.
The zealot-types were out in their matching uniforms and pace lines. I found three folks to ride the first loop at a moderate pace and a great group of guys to push the second loop. I took some turns at the front and pushed the hills. My bike performed great and my body hung in there reasonably well.
I shared some post-race pizza with two of the guys and learned about their bike group & informal Sunday rides. All in all a great day.
The zealot-types were out in their matching uniforms and pace lines. I found three folks to ride the first loop at a moderate pace and a great group of guys to push the second loop. I took some turns at the front and pushed the hills. My bike performed great and my body hung in there reasonably well.
I shared some post-race pizza with two of the guys and learned about their bike group & informal Sunday rides. All in all a great day.
Friday Sep 19, 2008 #
Run (path & paved) 51:00 [3] 5.1 mi (10:00 / mi)
shoes: Mizuno WC 608
Carmel Lap. Bit humid but not too hot. Running flow slowly returning.
Wednesday Sep 17, 2008 #
Bike (road) 2:19:00 [2] 36.75 mi (3:47 / mi) +265m 3:42 / mi
Set off with a laminated map of my planned route to the west of my house. I have not biked out there but know the roads from driving them. All was going well until a road clearly marked (on both my bike map & google) ended in a dirt lane. After cursing the maps, I had to circle way back because this was the only through street without tons of fast, disrespectful vehicles. I biked Fairfield road south of 60 and Old McHenry to 22. They were both properly coded as orange on by bike map (fast traffic, decent shoulder). If I am going out here more often, I need to avoid these roads or bike them early on weekends when there is less traffic.
Decent ride but chronic hamstring flared early. Not serious but tells me to lay off for a bit.
Decent ride but chronic hamstring flared early. Not serious but tells me to lay off for a bit.
Tuesday Sep 16, 2008 #
Swim 35:00 [3]
Same swim, again. It's just not my priority but at least I am doing it.
Monday Sep 15, 2008 #
Bike (road) 2:24:00 [2] 34.0 mi (4:14 / mi) +108m 4:12 / mi
Easy ride to Performance Bike shop & back. Trip earned me new bike shorts & saddle bag.
Sunday Sep 14, 2008 #
Orienteer 1:18:50 [3] 5.7 km (13:50 / km) +50m 13:15 / km
shoes: Montrail Vitesse 712
After three solid days of rain this whole map was one big puddle. EVERYWHERE was flooded, including the slopes. So much rain it defied gravity.
I've always enjoyed running in the rain so that is what I did and had a great time. I was relaxed and just slogged on through a decent navigation effort. I decided that there is a "wormhole" (where the "space and time continuum" is bent or ripped) on a certain part of the map. I always lose map contact there and since the course traversed it twice yesterday I fell in the wormhole both times. Other than those significant bobbles, my run was clean. And it sure was fun, thanks CAOC !!
I've always enjoyed running in the rain so that is what I did and had a great time. I was relaxed and just slogged on through a decent navigation effort. I decided that there is a "wormhole" (where the "space and time continuum" is bent or ripped) on a certain part of the map. I always lose map contact there and since the course traversed it twice yesterday I fell in the wormhole both times. Other than those significant bobbles, my run was clean. And it sure was fun, thanks CAOC !!
Saturday Sep 13, 2008 #
Swim 35:00 [3]
Same swim workout, I'll get out of this rut soon. Intention was to loosen-up from yesterday. Fun to share a lane with Jill.
Friday Sep 12, 2008 #
Bike (mtn.) 55:00 [2]
Met Charlie and Jeff for a ride on the paved paths around Busse Woods. It was the first time I've biked there but know the whole area very well from orienteering. It sure seemed small by bike. We ducked under 290 for lunch at Chipotle. It was as fast and good as I remember from taking many lunches there from my nearby client's offices.
Was biked through a deluge getting back to the meet site. Charlie set the controls and we sat around for THREE hours waiting for the maps before we could run the sprints.
Was biked through a deluge getting back to the meet site. Charlie set the controls and we sat around for THREE hours waiting for the maps before we could run the sprints.
Run (grass) 40:00 [3] 4.0 mi (10:00 / mi)
shoes: Montrail Vitesse 712
Running back and forth to the sprint starts.
Orienteer 45:00 [4] *** 4.5 km (10:00 / km)
shoes: Montrail Vitesse 712
Wow look !! Green in my log !! You would have to go back to January to find it this year. Yes, that is a bit strange but I needed the break and going out on these courses was a total joy (like when I first discovered orienteering). So now I'm back and there will certainly be a lot of green in my log over this next year.
Charlie set these two sprint course on Busse Woods South map.Everyone enjoyed them. I just combined my times for this log entry until I get the exact time from the results.
Charlie set these two sprint course on Busse Woods South map.Everyone enjoyed them. I just combined my times for this log entry until I get the exact time from the results.
Thursday Sep 11, 2008 #
Swim 35:00 [2]
Same lame workout as Monday but stroke slowly returning.
Wednesday Sep 10, 2008 #
Bike (road) 1:47:00 30.6 mi (3:30 / mi) +211m 3:25 / mi
I have known about this local bike club since I moved here but this is the first time I rode with them. They seem nice but they sure are zealots. The "B" group consistently rode about 5 mph faster than their planned pace and the leaders would constantly break away with progressively smaller packs. They succeeded in dropping almost everyone and it took me 10 minutes to catch them at one point. Once back with the train, I had nothing left but grit. So I'm cashed. It was more intense than I wanted or should be doing currently but it sure was invigorating.
This workout includes the warm up/down and easy ride to/from their meeting location. Next time I will break-out the workouts to separate the paces.
This workout includes the warm up/down and easy ride to/from their meeting location. Next time I will break-out the workouts to separate the paces.
Note
I think this was the route:
http://www.gmap-pedometer.com/?r=2253194
although there seemed to be more twists and turns through the Lake Forest labyrinth before getting back on Everett.
http://www.gmap-pedometer.com/?r=2253194
although there seemed to be more twists and turns through the Lake Forest labyrinth before getting back on Everett.
Tuesday Sep 9, 2008 #
Run (path) 43:00 [3] 4.3 mi (10:00 / mi)
shoes: Mizuno WC 608
Out & almost back at OO. Nice, cool day. Running is coming along slowly but at least I'm doing it.
Monday Sep 8, 2008 #
Swim 35:00 [3]
Not nothing. Alternating (300s, 200pwp, 200kwf). A little better than last swim but still a lot more bouyant than a year ago. Jaccuz felt awesome after yesterday's ride.
Sunday Sep 7, 2008 #
Bike (road) 3:45:00 [2] 57.0 mi (3:57 / mi)
Great ride down to Glenview (near where we lived when J & K born). Lots of folks out on this perfect day. This bike blows me away. It seems to always pull to go faster and I have to hold it back.
Saturday Sep 6, 2008 #
Run (path & paved) 51:00 [3] 5.1 mi (10:00 / mi)
shoes: Mizuno WC 608
Carmel Lap. Cooler temps, felt decent.
Friday Sep 5, 2008 #
Bike (trainer) 20:00 [2]
Easy spin on the PC trainer.
Core 8:00 [3]
Hip abductors.
Thursday Sep 4, 2008 #
Swim 30:00 [3]
Alternating, 300s, 200pwp, 200kwf.
Wednesday Sep 3, 2008 #
Bike (road) 1:15:00 [2]
Tuesday Sep 2, 2008 #
Run (path) 40:00 [3] 4.0 mi (10:00 / mi)
shoes: Mizuno WC 608
Brainard to Carmel Lap & back while Joseph had band thing @ Highland.
Monday Sep 1, 2008 #
Swim 30:00 [3]
not nothing.