Training Log Archive: expressoIn the 31 days ending Oct 31, 2010:
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Sunday Oct 31, 2010 #
Orienteer (classic) 1:05:33 [4] *** 7.2 km (9:06 / km) +50m 8:48 / km
shoes: ORoc 10
CAOC Meet - Deer Grove
Great course by Maricel using some of the most open parts of the map. Very enjoyable run but a bit sloppy here and there with a few small concentration lapses.
As my new commute take me near DG every day, I decided to add a run there to my weekly training schedule. It will likely be at night soon so I will need a real headlamp finally.
Great course by Maricel using some of the most open parts of the map. Very enjoyable run but a bit sloppy here and there with a few small concentration lapses.
As my new commute take me near DG every day, I decided to add a run there to my weekly training schedule. It will likely be at night soon so I will need a real headlamp finally.
Run warm up/down (path) 18:00 [3] 1.8 mi (10:00 / mi)
shoes: ORoc 10
Warmup on the DG path.
Wednesday Oct 27, 2010 #
Swim 26:00 [3] 1.3 km (20:00 / km)
Easy...
300s, 200p, 100k, 400s, 300pwp.
300s, 200p, 100k, 400s, 300pwp.
Tuesday Oct 26, 2010 #
Run 43:00 5.2 mi (8:16 / mi)
shoes: Mizuno WR 10
Group Run
'Bout a mile to the track and then 6 X 800m. The wind and low energy had me running about 3:30s. At least I did it.
'Bout a mile to the track and then 6 X 800m. The wind and low energy had me running about 3:30s. At least I did it.
Monday Oct 25, 2010 #
Bike (mtn.) 58:00 [3] 12.0 mi (4:50 / mi)
CLC to 2 loops + 1 annex around the savanna & back. Nice warmish evening. FP gate was locked on my return so I know about when they do it so I'll not be able to drive there until spring.
Sunday Oct 24, 2010 #
Note
All in all, a great weekend hosted by MNOC. The terrain, courses & competition (along with the associated cookout, barracks, gaming, socializing) made this as good as any A-meet I've been to.
Thanks all !!
Thanks all !!
Orienteer race (long) 1:24:30 [4] ***** 8.0 km (10:34 / km)
shoes: ORoc 10
MNOC Camp Ripley - Long
Excellent long course through some of the finest US terrain. Wow!! How lucky I've been with my o-pportunities this year.
I planned & executed very well, except when I didn't. There is a lot of good to take away from this race so I am doing that and not going to over-analyze my mental errors. They were different than the specific technical flaws in last week's USC races.
Excellent long course through some of the finest US terrain. Wow!! How lucky I've been with my o-pportunities this year.
I planned & executed very well, except when I didn't. There is a lot of good to take away from this race so I am doing that and not going to over-analyze my mental errors. They were different than the specific technical flaws in last week's USC races.
Saturday Oct 23, 2010 #
Orienteer race (sprint) 16:34 [5] **** 2.0 km (8:17 / km)
shoes: ORoc 10
MNOC Camp Ripley - Sprint
Welcome change from urban sprints, good fun and got me warmed-up for the middle race. Small mistake on the parallel error to 2 and then a hesitation to 10 as I was concerned I'd made a parallel error going between the wrong two marshes. I hadn't but I wanted to make sure. Got a bit tired and walked up some hills. *sigh*
Welcome change from urban sprints, good fun and got me warmed-up for the middle race. Small mistake on the parallel error to 2 and then a hesitation to 10 as I was concerned I'd made a parallel error going between the wrong two marshes. I hadn't but I wanted to make sure. Got a bit tired and walked up some hills. *sigh*
Orienteer race (middle) 37:25 [4] ***** 3.8 km (9:51 / km)
shoes: ORoc 10
MNOC Camp Ripley - Middle
Another fine course full of short legs through some good technical areas. It's like this glacial terrain actively changes shape as I move through it in an insidious effort to confuse me. I had good map contact and ok routes but did drift left on 10 and stayed too high on 12 in addition to a fair number of hesitations. None of this bothered me though as I truly enjoyed my run through the wonderful woods.
Another fine course full of short legs through some good technical areas. It's like this glacial terrain actively changes shape as I move through it in an insidious effort to confuse me. I had good map contact and ok routes but did drift left on 10 and stayed too high on 12 in addition to a fair number of hesitations. None of this bothered me though as I truly enjoyed my run through the wonderful woods.
Run (path) 30:00 [3] 3.0 mi (10:00 / mi)
shoes: ORoc 10
Warmup/down on the road around the races.
Orienteer race (night) 42:00 [3] **** 3.5 km (12:00 / km)
shoes: ORoc 10
MNOC Camp Ripley - Night Score-O
Thanks to Ian for loaning me a light so I could at least attempt this race. Muddled my way through the north side of the map as well as a few on the south side. I think night nav is great practice and I wish I could do more of it. It certainly requires some technique adjustments.
Thanks to Ian for loaning me a light so I could at least attempt this race. Muddled my way through the north side of the map as well as a few on the south side. I think night nav is great practice and I wish I could do more of it. It certainly requires some technique adjustments.
Thursday Oct 21, 2010 #
Run (path & road) 40:00 4.6 mi (8:42 / mi)
shoes: Mizuno WR 10
Group run. Mile warmup/down and pseudo-tempo run between. Nice chat with Tom owner of running store). Told him about Inov8 shoes because he hadn't heard of them. ???
Monday Oct 18, 2010 #
Note
Monday morning lull after incredible weekend of orienteering. It's fun to read the great stuff everyone else wrote about Moreau. I agree with it all and will never miss an a-meet there. The plateau top is just so different from other NA terrain (I've seen). I have to wonder why it took so long to find/map it. Could there be more in the area??
Hope to scan maps, post QRs & writeups this evening.
Hope to scan maps, post QRs & writeups this evening.
Run (path) 36:00 [3] 4.0 mi (9:00 / mi)
shoes: Mizuno WR 10
Lap around the Savanna. With the heavy clouds, was dark the whole time and the sun set at some point. Was worried my car would be locked in by the LCFPP and ruin a good run. Nope, still a few cars left in the lot when I finished.
Sunday Oct 17, 2010 #
Orienteer race (classic) 1:24:31 [4] ***** 6.9 km (12:15 / km) +230m 10:30 / km
shoes: ORoc 10
US Champs 2010 - Day 2
Moreau Lake State Park, NY
Although I didn't run super hard yesterday, my legs were tired in the morning; must be the rocky footing and all the little ups & downs. Felt ok about yesterday and today's plan was to both run harder and keep solid map contact. I knew I could do both of those as I had in the middle part of yesterday's course.
1 - Turned north too early, thinking I'd passed the first marsh, but wet feet relocated me in a hurry. Skirted the second marsh but things didn't match-up near the end and I bobbled the finish.
2 - Ran fast and followed the map well until the control circle where I missed seeing the climb to the control and sailed past briefly.
3-7 Clean and pretty fast; had perfect map contact the whole time. Felt a bit weary on the long leg to 6; lacking fitness.
8 - Let myself be distracted and mixed-up the marshes. Dumb.
9 - Had a plan but that was derailed by another mindless descent. I had trouble on the steep rock areas both days. Is it mental fatigue, lack of experience, sloppiness, too much mass pulling me down the fall-line? Probably some combination; will work on it.
10-F Bing, bing, bing.
Much better map contact today made this a success. Although I gave up about 15 minutes of errors, this was a better day. Can not WAIT to return here for more-o at Moreau.
QuickRoute...
Moreau Lake State Park, NY
Although I didn't run super hard yesterday, my legs were tired in the morning; must be the rocky footing and all the little ups & downs. Felt ok about yesterday and today's plan was to both run harder and keep solid map contact. I knew I could do both of those as I had in the middle part of yesterday's course.
1 - Turned north too early, thinking I'd passed the first marsh, but wet feet relocated me in a hurry. Skirted the second marsh but things didn't match-up near the end and I bobbled the finish.
2 - Ran fast and followed the map well until the control circle where I missed seeing the climb to the control and sailed past briefly.
3-7 Clean and pretty fast; had perfect map contact the whole time. Felt a bit weary on the long leg to 6; lacking fitness.
8 - Let myself be distracted and mixed-up the marshes. Dumb.
9 - Had a plan but that was derailed by another mindless descent. I had trouble on the steep rock areas both days. Is it mental fatigue, lack of experience, sloppiness, too much mass pulling me down the fall-line? Probably some combination; will work on it.
10-F Bing, bing, bing.
Much better map contact today made this a success. Although I gave up about 15 minutes of errors, this was a better day. Can not WAIT to return here for more-o at Moreau.
QuickRoute...
Run warm up/down (terrain) 12:00 [3] 0.8 mi (15:00 / mi)
shoes: ORoc 10
Good warmup.
Saturday Oct 16, 2010 #
Orienteer race (classic) 1:21:16 [4] ***** 6.9 km (11:47 / km) +260m 9:55 / km
shoes: ORoc 10
US Champs 2010 - Day 1
Moreau Lake State Park, NY
There is nothing like the classic US Champs. I sooo enjoy the whole experience and this was one of the best. The terrain was fantastic and my runs through it were very memorable.
Right from the start my mind was wired by the dizzying contours and rock features. "What am I looking at?" was my first thought as I tried to unwind the whole thing.
1 - Stumbled along as I began to pick out features and made my way to the top of the nearby hill and attacked through the small marsh. "Not a bad start, but..."
2 - "What now?" Saw the catching features 2/3 of the way but considered it too far to go without knowledge of my whereabouts so I tried to keep solid map contact but lost it about 200m along. Bit rattled as I tried to keep moving and reestablish contact. No luck, just didn't have my brain into the map yet, so I decided to go NE until I hit the marsh or cliffs. Arrived at the plateau edge and felt a cool breeze chill me and told me I'd missed my catching feature. Knew I must head east and did so until I caught the cliffs and the path which wound me to my goal. Not good but not a disaster.
3-11 - "Oh yeah!! I've got this now."
12 - "Ugh." Plan was to descend to the flatter area and contour around to the hill just north of control. A perfect storm of things came together to cause me to ruin this leg. First, I didn't see that my chosen line would require a climb up from the flatter area to the hill. Second, like a rolling boulder, my momentum just kept pushing me down until I caught the trough containing the lower trail; thought it was my trail because I only saw one on the map. Third, a ton of people flocking about hither and yon, distracting me. Eventually put the pieces together but not until I had squandered over 7 minutes.
14-F Good.
Not so happy that I gave up over 10 minutes but as the results came in, I saw that many others had an even more difficult time out there than I. Also saw some amazing results from the top 5 on the course. Looking forward to another shot at the "plateau" tomorrow.
QuickRoute...
Moreau Lake State Park, NY
There is nothing like the classic US Champs. I sooo enjoy the whole experience and this was one of the best. The terrain was fantastic and my runs through it were very memorable.
Right from the start my mind was wired by the dizzying contours and rock features. "What am I looking at?" was my first thought as I tried to unwind the whole thing.
1 - Stumbled along as I began to pick out features and made my way to the top of the nearby hill and attacked through the small marsh. "Not a bad start, but..."
2 - "What now?" Saw the catching features 2/3 of the way but considered it too far to go without knowledge of my whereabouts so I tried to keep solid map contact but lost it about 200m along. Bit rattled as I tried to keep moving and reestablish contact. No luck, just didn't have my brain into the map yet, so I decided to go NE until I hit the marsh or cliffs. Arrived at the plateau edge and felt a cool breeze chill me and told me I'd missed my catching feature. Knew I must head east and did so until I caught the cliffs and the path which wound me to my goal. Not good but not a disaster.
3-11 - "Oh yeah!! I've got this now."
12 - "Ugh." Plan was to descend to the flatter area and contour around to the hill just north of control. A perfect storm of things came together to cause me to ruin this leg. First, I didn't see that my chosen line would require a climb up from the flatter area to the hill. Second, like a rolling boulder, my momentum just kept pushing me down until I caught the trough containing the lower trail; thought it was my trail because I only saw one on the map. Third, a ton of people flocking about hither and yon, distracting me. Eventually put the pieces together but not until I had squandered over 7 minutes.
14-F Good.
Not so happy that I gave up over 10 minutes but as the results came in, I saw that many others had an even more difficult time out there than I. Also saw some amazing results from the top 5 on the course. Looking forward to another shot at the "plateau" tomorrow.
QuickRoute...
Run warm up/down (terrain) 18:00 [3] 1.2 mi (15:00 / mi)
shoes: ORoc 10
Good warmup.
Tuesday Oct 12, 2010 #
Event: Niagara Falls Sprints
Orienteer race (sprint) 14:49 [5] 2.6 km (5:42 / km) +37m 5:19 / km
shoes: Montrail Vitesse 712
Scenery-O around Goat Island between the Niagara Falls. Unsurpassed awesomeness surrounding a fun course. I made two errors that cost me competitively but not ones that I'm too worried about. Still need more analysis of Sunday's race before this Sat.
Run warm up/down (grass) 12:00 [3] 1.2 mi (10:00 / mi)
shoes: Montrail Vitesse 712
Monday Oct 11, 2010 #
Orienteer race (farsta) 1:13:27 [4] **** 6.2 km (11:51 / km) +290m 9:36 / km
shoes: ORoc 10
GLOF O-Cross
Great ending to super meet. I'm so glad I attended as I get to see another top-notch Canadian event. Terrain, courses, arena were great.
I ran hard but made two big mistakes on this race. Somehow it didn't really bother me as I really enjoyed myself out there. Just good to be out on a map at pace. Really looking forward to USC Albany !!
Great ending to super meet. I'm so glad I attended as I get to see another top-notch Canadian event. Terrain, courses, arena were great.
I ran hard but made two big mistakes on this race. Somehow it didn't really bother me as I really enjoyed myself out there. Just good to be out on a map at pace. Really looking forward to USC Albany !!
Sunday Oct 10, 2010 #
Orienteer race (long) 1:33:00 [4] **** 8.4 km (11:04 / km) +475m 8:38 / km
GLOF 2010 Long
Lots of long legs against the grain of the long spurs afforded good route choices. Brutal, muddy climbs and a bit more green than in the postcard pictures of the event. Tough but enjoyable.
I eventually put things together but it took me a while.
1 - super long leg off right away and I stopped to get my choice right. Going right saved climb, offered more paths and a safe attack but the guys who blasted straight through had more success. Too much thinking, I guess.
2 - straight
3 - another long leg that I think I made a good choice but slogged a bit through the green. Lots of effort expended.
4 - POd about this. Ran along stream as handrail and undermapped low area and second stream split and I followed it at good clip until I hit the bottom of the escarpment. Trouble finding my error due to the map so relocated poorly and lost a couple minutes.
5 - easy
6 - tired of running through "white" woods so Laslo and I took the trail left and he ran away from me like a gazelle. Bobble at the end but route was a good choice.
7 - dumb-dumb route lost a few mins.
8 - fine but getting tired and I haven't even got my second map.
9 - gratuitous climb back to arena had me loopy and unable to remember which tree the control was hidden behind. Got my new map and felt dead but had a decent second loop.
10 - windy trail the whole way, over the big spur, easy but climby.
11 - straight, easy.
12 - trail right to avoid climb and provide safe attack.
13 - spike.
14 - contour around, easy.
15 - climb to trail, road, down, right after steep part, over spur, clean.
16 - steep, slippery initial climb killed me but well ran the rest.
17 - same killer ravine as map exchange. The only good thing about this muddy mess was that I knew I wouldn't be doing it again.
Well behind winner & Eugene. Doesn't look good but there were a lot of bright spots in there as I was in touch with my map the whole time and generally making good plans. I will take the good from this race and let the bad motivate some improvement.
Lots of long legs against the grain of the long spurs afforded good route choices. Brutal, muddy climbs and a bit more green than in the postcard pictures of the event. Tough but enjoyable.
I eventually put things together but it took me a while.
1 - super long leg off right away and I stopped to get my choice right. Going right saved climb, offered more paths and a safe attack but the guys who blasted straight through had more success. Too much thinking, I guess.
2 - straight
3 - another long leg that I think I made a good choice but slogged a bit through the green. Lots of effort expended.
4 - POd about this. Ran along stream as handrail and undermapped low area and second stream split and I followed it at good clip until I hit the bottom of the escarpment. Trouble finding my error due to the map so relocated poorly and lost a couple minutes.
5 - easy
6 - tired of running through "white" woods so Laslo and I took the trail left and he ran away from me like a gazelle. Bobble at the end but route was a good choice.
7 - dumb-dumb route lost a few mins.
8 - fine but getting tired and I haven't even got my second map.
9 - gratuitous climb back to arena had me loopy and unable to remember which tree the control was hidden behind. Got my new map and felt dead but had a decent second loop.
10 - windy trail the whole way, over the big spur, easy but climby.
11 - straight, easy.
12 - trail right to avoid climb and provide safe attack.
13 - spike.
14 - contour around, easy.
15 - climb to trail, road, down, right after steep part, over spur, clean.
16 - steep, slippery initial climb killed me but well ran the rest.
17 - same killer ravine as map exchange. The only good thing about this muddy mess was that I knew I wouldn't be doing it again.
Well behind winner & Eugene. Doesn't look good but there were a lot of bright spots in there as I was in touch with my map the whole time and generally making good plans. I will take the good from this race and let the bad motivate some improvement.
Run warm up/down (grass) 10:00 [3] 1.0 mi (10:00 / mi)
shoes: ORoc 10
Ok warmup.
Saturday Oct 9, 2010 #
Orienteer race (sprint) 19:50 [5] **** 2.2 km (9:01 / km) +125m 7:01 / km
shoes: ORoc 10
GLOF Sprint
Good start to the week. Ran under control and "saw" everything; surprising after not seeing real terrain since July. Did miss a route choice late and bobbled the last control. Won some Canada mittens. After yesterday's border crossing, not a big Canada fan so I need to find the Goodwill equivalent here.
Good start to the week. Ran under control and "saw" everything; surprising after not seeing real terrain since July. Did miss a route choice late and bobbled the last control. Won some Canada mittens. After yesterday's border crossing, not a big Canada fan so I need to find the Goodwill equivalent here.
Orienteer (middle) 1:07:00 [3] **** 3.8 km (17:38 / km) +180m 14:15 / km
shoes: ORoc 10
GLOF Middle
Some interesting terrain at the beginning and then pretty blah course. I started poorly to 1 as I was reading the veg instead of the more reliable contours. FIne through 4 and the my common error to skip a control. Grrrrr. Found myself at 6, knowing I'd missed 5. Morale cracked and I stood their deciding how to regroup with my competitive race all but over. Decided to save my legs and walk the rest of the course and get my head back into complex maps. Map walking is an excellent drill but a bit humiliating during a race. It was the right thing to do yesterday. It will be a long race tomorrow and a long week ahead. Gotta keep the body strong and sharpen the mind.
Some interesting terrain at the beginning and then pretty blah course. I started poorly to 1 as I was reading the veg instead of the more reliable contours. FIne through 4 and the my common error to skip a control. Grrrrr. Found myself at 6, knowing I'd missed 5. Morale cracked and I stood their deciding how to regroup with my competitive race all but over. Decided to save my legs and walk the rest of the course and get my head back into complex maps. Map walking is an excellent drill but a bit humiliating during a race. It was the right thing to do yesterday. It will be a long race tomorrow and a long week ahead. Gotta keep the body strong and sharpen the mind.
Run (terrain) 40:00 [3] 4.0 mi (10:00 / mi)
shoes: ORoc 10
Warm up/down. Was physically ready for both races.
Thursday Oct 7, 2010 #
Run (path & road) 34:00 [3] 3.8 mi (8:57 / mi)
shoes: Mizuno WR 10
Easy group run. Funny realization. I have started doing both a running group and a biking group over the past coupple months; different groups from different towns. So I was jogging with a few of them today and mentioned the Wednesday bike group. Turns out, one of the guys also bikes with my group (and was even there last night) but I never realized he was the same person. I knew him as a biker and I knew him as a runner but never took enough notice. Duh!!
I was thinking that maybe it was because he's quiet and a bit nondescript. Could also be (and this probably sounds really bad) because he's a dude and not a dudette. Oh well. Regardless, I did talk to him for a while and he's very cool (for a dude).
I was thinking that maybe it was because he's quiet and a bit nondescript. Could also be (and this probably sounds really bad) because he's a dude and not a dudette. Oh well. Regardless, I did talk to him for a while and he's very cool (for a dude).
Note
Looks like a gorgeous weekend in Toronto. Yeah !!!!
Wednesday Oct 6, 2010 #
Bike (road) 1:30:00 29.7 mi (3:02 / mi)
Group ride. Fastest yet... but I am definitely slow compared to the top echelon of this group. I could hang on at any speed but not really pull my weight, although I did try my best. Includes easy warm up/down to/from OS. Felt ok; pooped now.
Tuesday Oct 5, 2010 #
Run (grass) 50:44
Group run to track for 5 X 1200m. I started on the track but only lasted about 100m before the lush grass wooed me over for the rest of the intervals. Although not very fast, I did enjoy running on the terrain instead of the asphalt.
Splits: 5:57, 5:55, 5:57, 6:01, 5:54
Splits: 5:57, 5:55, 5:57, 6:01, 5:54
Swim 27:00 [3] 1.4 km (19:17 / km)
Easy swim to buy myself some jacuzzi time.
300s, 200p, 3 X 200s, 300pwp
300s, 200p, 3 X 200s, 300pwp
Monday Oct 4, 2010 #
Run (path) 39:30 [3] 4.0 mi (9:53 / mi)
shoes: Mizuno WR 10
Decided to run at the Savanna instead of bike. Estimated it was 4 miles from my bike pace/time and I was right on (assuming I ran my pokey 10 min/mi). Felt a bit stiff but hobbled through it.
Sunday Oct 3, 2010 #
Bike (road) 3:35:00 [3] 60.0 mi (3:35 / mi)
Long ride. Considered a long run but didn't want to beat myself up too much before o-week. Plus my bike is just so fun to ride. Took Sheridan road down to Wilmette & back. Cool & breezy and I was a bit chilled by the end but glad to be done. Felt ok.
Saturday Oct 2, 2010 #
Run (grass) 1:14:04 8.84 mi (8:23 / mi) +285m 7:37 / mi
Planned to go run the hilly 10k at Lapham & the Badger o-meet there but just couldn't drag myself out of my super-comfy bed in time to make the trip. Bit annoyed with myself for slacking so ran some punitive...
Adler Roller Coasters
It's been over a year since I ran the full baker's dozen laps but I felt pretty good. Cool & breezy but generated a good sweat anyway and just pounded through these. Not bad.
13 laps (no rest between). Splits:
6:18, 6:14, 6:04, 6:00, 5:58, 5:48, 5:44, 5:37, 5:33, 5:24, 5:25, 5:08, 4:51
Avg: 5:42
Route...
Previous workout Sep 6...
Adler Roller Coasters
It's been over a year since I ran the full baker's dozen laps but I felt pretty good. Cool & breezy but generated a good sweat anyway and just pounded through these. Not bad.
13 laps (no rest between). Splits:
6:18, 6:14, 6:04, 6:00, 5:58, 5:48, 5:44, 5:37, 5:33, 5:24, 5:25, 5:08, 4:51
Avg: 5:42
Route...
Previous workout Sep 6...
Friday Oct 1, 2010 #
Swim 38:00 [3] 1.9 km (20:00 / km)
Squoze this in between band setup & the game. Not much, felt ok, but glad I did something.
400s, 300p, 100k, 4 X 150s, 200pwp, 100k, 200s
P.S. Exciting homecoming win, right down to the wire.
400s, 300p, 100k, 4 X 150s, 200pwp, 100k, 200s
P.S. Exciting homecoming win, right down to the wire.
Note
It's October !!
O-Month... Yay !!
I've been looking forward to this month for almost a year. I'm nowhere near where I was a year ago physically but still love the sport as much as ever.
Bring it on !!
O-Month... Yay !!
I've been looking forward to this month for almost a year. I'm nowhere near where I was a year ago physically but still love the sport as much as ever.
Bring it on !!