Training Log Archive: expressoIn the 31 days ending Oct 31, 2006:
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Tuesday Oct 31, 2006 #
Swim 50:00 [2]
Halloween workout. 31 X 75 of various drills & intervals. Took it easy to loosen-up after last weekend.
Sunday Oct 29, 2006 #
Orienteer race 1:20:25 [4] **** 8.5 km (9:28 / km)
shoes: Montrail Vitesse 610
CAOC Meet @ Poplar Creek. Finished 4 of 13 on red course. Felt decent physically (considering the rogaine yesterday) and the other o-systems were on line too.
Saturday Oct 28, 2006 #
Orienteer race (rogaine) 11:49:13 [3] ** 48.0 km (14:47 / km)
shoes: VJ Falcons
Louis & Clark Rogaine w/ Charlie. Distance is wheeled.
Wednesday Oct 25, 2006 #
Run (path) 40:00 [2] 4.2 mi (9:31 / mi)
shoes: Mizuno WR 601
Buffalo Creek Lap.
Tuesday Oct 24, 2006 #
Run (mixed) 49:00 [2] 5.2 mi (9:25 / mi)
shoes: Mizuno WC 608
Carmel Lap.
Sunday Oct 22, 2006 #
Swim 35:00 [2]
miscellaneous.
Swim intervals 20:00 [4]
Drop-second 50 intervals. Each interval was one second slower than the previous one. I lasted until about 40 before losing this "limbo" match but I did a few other fast ones, including the last two 36 & 35.
Friday Oct 20, 2006 #
Bike (mtn.) 40:00 [2]
to/from Old School.
Run (trail) 57:00 [2] 6.0 mi (9:30 / mi)
shoes: Mizuno WR 601
Old School entrance down to 60 & back.
Thursday Oct 19, 2006 #
Run long (path) 1:50:30 [2] 11.4 mi (9:42 / mi)
shoes: Mizuno WC 608
Long Old School Lap with Adler tail. Took it pretty easy but enjoyed it thoroughly.
Swim 45:00 [2]
Good drills but the down time between them cut into swimming time.
Wednesday Oct 18, 2006 #
Bike (mtn) 45:00 [3]
to/from gym. pushed it.
Lift 22:00 [3]
machines.
Tuesday Oct 17, 2006 #
Run (mixed) 48:35 [2] 5.2 mi (9:21 / mi)
shoes: Mizuno WR 601
Carmel Lap (easy). Still a little fatigued from the hard course on Sunday.
Swim 35:00 [2]
warmup & technique stuff.
Swim 20:00 [4]
miscellaneous intervals.
Sunday Oct 15, 2006 #
Run 10:00 [3] 1.2 mi (8:20 / mi)
shoes: VJ Falcons
Warmups before classic and sprint course.
Orienteer race 1:27:12 [4] 8.5 km (10:16 / km)
shoes: VJ Falcons
CAOC Meet at Palos North. Finished 2 of 16 on the red course. A physically challenging course set by Maricel. The difficulty was average but I managed to outrun my ability to plan & navigate cleanly on a lot of controls and thus lost a lot of time. But I felt good physically, I think I am slowly getting back into shape.
Orienteer race (sprint) 22:00 [4] 2.5 km (8:48 / km)
shoes: VJ Falcons
Sprint race. One poor route choice sent me through some thick stuff and I was also chased and almost attacked by a big german shepard (should have been leashed). I stopped and turned toward it because I didn't want to get bitten without putting up a defense. This was enough to make him avoid me. Coincidentally, a few minutes later, a young dog that should have been leashed ran with me away from his owner. I guess I was more fun because I was running. The dog followed me off a trail and into the woods because I wasn't about to stop. He eventually left me and headed back to the screaming owner.
Friday Oct 13, 2006 #
Run (mixed) 59:30 [2] 6.45 mi (9:14 / mi)
shoes: Mizuno WC 608
Adler Lap (cut the corner).
Thursday Oct 12, 2006 #
Swim 55:00 [2]
Easy night. Good beause I felt lethargic.
Monday Oct 9, 2006 #
Orienteer race 1:10:13 [4] **** 7.9 km (8:53 / km) +110m 8:19 / km
shoes: Montrail Vitesse 505
Wine-O. M35 - 44 finished 5 of 18. Very fun "farsta" race and IMO the best terrain of the weekend in a condensed little area where we did the first two loops. Not really knowing what to expect from this mass start race with forked controls I just trotted slowly at the start reading my map and ignoring everyone else. At the point where everyone dove into the woods, it seemed like they all scatteded away in front of me and that I was nearly alone in last place. With the open woods I was able to easily read the contours and made my way slowly to the first control and this pattern continued throughout the first two maps. I haven't analyzed all of my routes yet but I kept good contact and was solid through these first two maps. However, because the woods seemed so empty, I was still sure the the "pack" was way out ahead of me as I received my third map. On the long trail run to 2 one the Smith brothers flew past me in the other direction less than 1 K ahead of me. I was a bit baffled until another elite runner did the the same and I realized that I was having a great run. I boomed 5 in a big way and was caught by 20+ competitors including four in my class dropping me from first to fifth in the final standings. My error was a classic one for me; I was distracted by the presence of more experienced orienteers looking for the control in a location elsewhere than I believed it to be. This failure dovetailed perfectly with the success that I had on the first two maps when I insulated my concentration from what the other competitors were doing. Knowing when to ignore others is near the top of my list of things to improve.
The race was good for be to reaffirm the type of navigation that I am good at after two days of struggling with my weak points.
The race was good for be to reaffirm the type of navigation that I am good at after two days of struggling with my weak points.
Run warm up/down 5:00 [1]
shoes: Montrail Vitesse 505
Not really motivated to warmup.
Sunday Oct 8, 2006 #
Orienteer race 1:46:09 [4] ***** 8.4 km (12:38 / km) +130m 11:44 / km
shoes: Montrail Vitesse 505
NAOC Long. M35-44 finished 14 of 27. A better race than yesterday's middle but not good. I was pleased with my planning and route choices. I continue to struggle with the mental translation between the map and the ground. For instance, where I see a pile of the rocks the map shows a knoll. Although I knew this would be the mapping style and I practiced on the model map and in the middle race yesterday, I had still had great difficulty with the translation no matter how slowly I navigated. I am sure this will improve with time and practice.
Run warm up/down 10:00 [1]
shoes: Montrail Vitesse 505
Just enough to get my legs warm.
Saturday Oct 7, 2006 #
Orienteer 1:01:47 [3] ***** 3.6 km (17:10 / km) +50m 16:03 / km
shoes: Montrail Vitesse 505
NAOC Middle. M35 - 44 finished 22 of 27. I implemented the fundamental race strategy that I planned. I identified my routes in advance, forced myself to maintain map contact by picking-up the large features along my route. However, these features didn't look like how I pictured them because the preponderance of rocks (i.e. limestone pavement) had the map showing them as contours rather than what I was used to (boulders, cliffs, etc.). I was well alerted to this mapping style and practiced on the model map but I had a lot of difficulty making this mental translation.
My lost time was not due to stupid errors but rather spent on the map vs. ground visualization and a lot of relocating back to known positions when the map started to deviate too much from what I was seeing. Multiple times I relocated and took the same route past my previous "fuzzy" position and continued on to find the control as I had originally planned. Basically I was "second guessing" my navigation skills way too much because of my small comfort level with the mapping style. I just need a lot more more practice in rocky terrain.
My lost time was not due to stupid errors but rather spent on the map vs. ground visualization and a lot of relocating back to known positions when the map started to deviate too much from what I was seeing. Multiple times I relocated and took the same route past my previous "fuzzy" position and continued on to find the control as I had originally planned. Basically I was "second guessing" my navigation skills way too much because of my small comfort level with the mapping style. I just need a lot more more practice in rocky terrain.
Run warm up/down 1:15:00 [1]
shoes: Montrail Vitesse 505
Model event plus jog out, back, and out again to start area because of equipment issues.
Friday Oct 6, 2006 #
Orienteer race 22:20 [5] *** 3.2 km (6:59 / km) +15m 6:49 / km
shoes: Montrail Vitesse 505
NAOC Sprint. M35-44 finished 16 of 27. On the McMaster University Campus. A lot of fun but certainly my worst race of the weekend. This assessment is not because of the results but rather because I did not run the race that I planned. I was too tentative and looked at the map too much for such and easy course. Even after all this map study I missed a key stairway between large buildings and thus made a suboptimal route choice. Another poor route choice resulted in a few minutes of confusion in finding an easy control. I'll chalk this one up as a learning experience, albeit a fun one.
Run warm up/down 40:00 [1]
shoes: Montrail Vitesse 505
Jogging the model course on campus as well as miscellaneous other warmup running. Also jogged parts of the race course after the event as a warmdown and to see about the other route choices.
Wednesday Oct 4, 2006 #
Run (path) 50:00 [2] 5.3 mi (9:26 / mi)
shoes: Mizuno WC 608
Carmel Lap; modified so I didn't run on any pavement. Changed tempo a lot and even did a few strides to loosen-up but not get fatigued.
Tuesday Oct 3, 2006 #
Hike (mill) 30:00 [1] 1.7 mi (17:39 / mi)
shoes: Mizuno WR 610
Called "hill intervals" (level 4) but the speed stayed the same and only the incline changed.
Monday Oct 2, 2006 #
Bike 50:00 [1]
easy ride to/from gym.
Lift 30:00 [3]
Machines (lighter cuz tired from yesterday's swim).
Sunday Oct 1, 2006 #
Swim warm up/down 20:00 [1]
Warm up/down around intervals.
Swim intervals 33:20 [4]
20 x 100y on 1:40.
Great workout; this was planned since Thursday so I was ready. Although not a blazing interval, it was perfect for me to recover with a consistent 20 secs of rest. The best part is that my technique was solid the whole time and I kept my breathing at every four strokes except near the end of the last two 100s. Final 100 in 1:13 and I was completely gassed but satisfied.
Great workout; this was planned since Thursday so I was ready. Although not a blazing interval, it was perfect for me to recover with a consistent 20 secs of rest. The best part is that my technique was solid the whole time and I kept my breathing at every four strokes except near the end of the last two 100s. Final 100 in 1:13 and I was completely gassed but satisfied.