Training Archive: bishop22

In the 31 days ending 2007-08-31:

activity	#	time	miles		km		+m
Running	18	13:23:56	90.34		145.39
Orienteering	15	9:55:50	38.53		62.01		745	102 /	129c	80%
Swimming	2	1:14:06	1.94	(38:11)	3.12	(23:44)
Hashing	1	1:05:45	6.57	(10:00)	10.58	(6:12)
Golfing	5	1:03:00						12 /	36c	33%
Map Run	1	15:27	1.82	(8:30)	2.92	(5:16)
Strength	2	11:00
Stretching	1	1:00
Total	45	27:10:04	139.2		224.03		745	114 /	165c	70%

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Friday Aug 31
	Running 25:00 [2] 3.0 mi (8:20 / mi)
	slept:6.5
	Some easy running before and during the Blue & Gold meet at Webster Park. The boys may wind up better than I thought this year - Nate may push the kids who don't want to get beat by the little weasel. The girls still have some serious potential, but they need to show up - only six girls at the intrasquad meet today.
Thursday Aug 30
	Running 29:20 [2] 3.55 mi (8:15 / mi)
	rhr:50 slept:7.0 weight:161lbs
	Easy run during XC practice - legs fairly sore today, but a "good" sore, I think. Had to put my laptop away when the run started, so I went backwards to try to find the guys, but they took the assigned course, and I had thought one road was not complete so I took a parallel-ish road and missed them.
	Golfing 9:00 [1]

	Awful - 46. At least I wasn't at work.
Wednesday Aug 29
	Running intervals 57:38
	weight:165.5lbs
	XC Practice at Ellison Park. Did the same workout as last week. We had planned on upping it a bit (an extra 400 before and after an extra 15 seconds on each hill), but the temp was in the 90s, so I figured that should be accommodated a bit. 16 min w/up 3x400m 93 (long, wrong tree), 86, 83 (~2.5 min recovery, incl 2 min of jogging) 6x45 second hills (jog down recovery - 1:15) 3x400m 86, 85, 85 9 min w/dn Weight up significantly after 6 slices of pizza last night, and a lot of [diet] soda.
Tuesday Aug 28
	Running 1:02:43 [2] 7.04 mi (8:54 / mi)
	rhr:41 slept:5.5 weight:158lbs
	Since the tire place didn't open until 8, I had Chelsea drop me off and head to practice, then I ran over (21:37 - 8:46 pace). After I did enough standing around the weight room - had some stuff to discuss - we sent the kids out for a loop to run. I ran backwards over to the village (19:32 - 8:56 pace), but after stretching awhile there was no sign of the boys, so I headed back to Ridge, where I caught up with the second pack of girls, just after Jackson, and I ran in with them (21:34 - 9:01 pace). All a little slow due to a sore butt area (right side, too, not just the traditional left side), and tired legs from yesterday. Sleep was limited because Chris got up early, so I figured I'd check out the eclipse. Saw the early part, then the clouds moved so I could see it near totality, and a bit of total, then it became too light.
	Stretching 1:00 [0]

	10 minutes of stretching in the middle of the run.
Monday Aug 27
	Running tempo 52:26 7.0 mi (7:29 / mi)
	rhr:44 slept:6.5 weight:162lbs
	XC Practice at Webster Park About 1.8mi w/up (16:00) Just under 2mi Tempo run (13:06), then too much recovery time (almost 4 minutes) while I read off times to all of the kids that don't have watches (16 of 27 were watchless today - they got to do 20 push-ups for the transgression), then the rest of the tempo workout (7:00, at about 6:45 pace). 15:00 w/dn at just over 8min pace 4 strides
	Strength (Core) 3:00 [3]

	The kids did 7 minutes. I figured I had better stop after 3, or I might not be able to sit up in the morning.
Sunday Aug 26
	Note
	slept:5.5 weight:157.5lbs (rest day)
	Weight was actually last night, after the Night-O. I had to document it, since it is the lowest measured value in at least 15 years. I was feeling too lazy after the golf outing, so I decided a day off would be OK.
	Golfing 18:00 [1]

	Played with Scott - first time I've managed to arrange a game with a guest all year, despite the fact that I had to pay for 3 passes, whether I use them or not. Started with a double, so expectations were low, but hit a decent streak and was 41 after 9. Then I started with a bird on 10 (just off the back of the green in 2, on the par 5). A double on 14 rained on my chances of breaking 80 for the first time, but I turned around and birdied 15. Just needed 3 pars, on 3 of the easier holes on the course. But I finished double-double-bogey for an 84. I need to toughen up down the stretch.
Saturday Aug 25

	Event: ROC - Night-O & Sprint
	Orienteering (Hanging Flags) 30:00 [2] 3.0 mi (10:00 / mi)

	Today was one of the worst days of my life. But that just makes me realize how fortunate I've been. I was driving my 8-month old car on I-190 just south of downtown Buffalo, taking Zach to a hockey tournament game in Niagara Falls, when the back right tire just shredded. I was able to keep the car under control after I slowed down, and got it to the side. Luckily, Walt was about 10-15 minutes behind us, and pulled over and got Zach to his game. Well, maybe not so lucky. In the second period, a kid took a cheap shot at Zach's back, when he was just the wrong distance from the boards (3-4 feet), so he went head-first into the boards, without really slowing down. We're hoping that he does not have a concussion. So, I switched cars with Chris, so she could try to have the tire replaced, while Nate and I hustled back to Webster to set the Sprint course. When we arrived, the extra, test controls that I had programmed did not work. Apparently I have to NOT turn them off after programming them to turn on later. So, it was a bunch of scrambling. I set half of the flags, with no e-punch units, then reprogrammed and added the e-punch units, then did the other half. Finished at 6:09 (first start was supposed to be 6:00). But we wound up with 37 starts (probably a ROC sprint record), thanks to 18 Schroder starts. I think it will be a while before I agree to set a course when I am the Meet Director. There is way too much for a rookie like me to worry about. I wanted to make the course 2.3K, but there wasn't a quick and easy way to up it from 2.2, after I had checked the course. I guess agreeing to set a course, even a sprint course, just over a [busy] week before the event is also something a second-time course-setter should not do. So, I missed the 12-15 minute winning time window, as Nate flew around in 11:24, and Gil went 11:37. Marcin was the fastest novice in 17:32 and Clare was actually the first woman overall in 18:33 - that should earn her a spot on the list at the Sprint Series web site. Chelsea was 20:51 with a 2+ minute error (On the first control, I think).

	C • Hope Zack is alright 3

	C • Webster XC team 1

	C • Sprint-O course 8
	Orienteering race 58:40 [4] *** 6.52 km (9:00 / km)
	spiked:14/18c
	ROC Night-O at Webster Park. More later, but the quick story is that Nate passed me after the last control, to get the win. But only because Rob was 30 seconds OT, so lost his 19th control and the tiebreaker to Nate and me.
	Orienteering (Control Pickup) 15:00 [2] 1.5 mi (10:00 / mi)

	Had to pull in the e-punch controls before going home. Got help from Rob and Nate and Eric, so it wasn't too bad.
Friday Aug 24
	Note
	slept:5.5 (rest day)
	Had to take Luke to XC practice (8-10AM), so I couldn't run, then had to leave work a little early to get to the Bills pre-season game (what a disaster - no D is not a way to make the playoffs). It was probably best to take the day off because my left knee has been getting more and more sore on the inside (basically right under the cut I picked up out west). It doesn't hurt enough to check the injury box, but it's even sore when I'm walking around.
Thursday Aug 23
	Running 40:00 [2] 5.0 mi (7:59 / mi)
	slept:7.0
	A very chopped-up run at XC practice. Yesterday's no-shows (the band geeks plus Alex) got to do 10x400m on the Schroeder "track", so I couldn't go for a run with Nate and co. I timed their intervals (Alex must have averaged 76) and ran about 400m during their recovery, and ~250m during their intervals.

	C • 10! 1
	Golfing 9:00 [1] ***
	spiked:3/9c
	46 Not good, but I did par both par 3s, which never happens. But even that was bad, since I missed 8- and 4-foot birdie putts. I've never been to 4-feet on #8.
Wednesday Aug 22
	Running intervals 55:39 7.0 mi (7:56 / mi)
	slept:6.25
	XC Practice at Ellison Park. 11:40 w/up 3x400m (out around a tree and back, like last year) 86, 87, 82 (~2.5 min recovery, incl 2 min of jogging) 6x45 second hills (jog down recovery - 1:15) 3x400m 86, 84, 84 Then 1 last 400 with Megan doing a make-up 92 7 min w/dn
Tuesday Aug 21
	Swimming 37:06 [3] 0.97 mi (38:14 / mi)
	slept:8.0 weight:161.5lbs
	4:13/8:31 1:32,34,33,34,34 3:30,26 Arms sore pretty early on from Sunday's swim (but a good sore). Don't know if it's a sign of the lower end of the local economy, but all 3 times that I've been to Midtown since returning from the O-trip, I've been asked for spare change. Prior to the trip, it was averaging less than once per month. I was also stopped by a "County Executive candidate" outside the coffee shop. That was surprising, since the Dems aren't even putting up a candidate. Normally I would have stopped and tolerated his liberal or libertarian (whichever it happened to be, standing outside the coffee shop) blabbering, but I was already behind schedule for leaving early today for XC practice.
	Running 1:00:20 [2] 7.31 km (8:15 / km)

	Ran from Schroeder to Shoecraft-State, to about the 2 mile mark, then turned around with Kenny for awhile, then checked on some of the scrubs back on Shoecraft. Then it was off to see if I could find the studly groups, but I got to Webster Commons too late - continued on to about Jackson and turned around with Narayan, who followed Josh, who went farther than he was supposed to. Pace varied widely - I think I have an approximately correct average.
	Strength 8:00 [3]

	I did a few of the dynamic warm-up exercises that seem most relevant. After the run, I played in the weight room for a bit, where I discovered I can only do 4 pull-ups at this point. I had a lot of trouble balancing the free weights, since I am used to machines.
Monday Aug 20
	Running 40:45 5.5 mi (7:24 / mi)
	slept:5.5 weight:161.5lbs
	First day of XC practice! Not a bad turnout, but the band geeks weren't there, and Nico told Chelsea and Nate that his grandparents won't let him run XC, when they went to pick him up. Warmed up for 15 minutes, then ran 2x8min at Tempo pace, with 1 min recovery, then went back to the pavilion to catch the youngsters. Ran the first tempo section too quickly when a (former?) Thomas kid and I started to push each other after I went by him.
	Map Run 15:27 [2] 1.82 mi (8:30 / mi)

	Ran around the park checking the control sites I had picked off the map for Saturday's sprint. I have to make 1 change for sure, and probably should make another. I wish I had more time to plan out a course, but I just found out that I have to set this course.

	C • Course setting 2
Sunday Aug 19
	Golfing 18:00 [1]
	spiked:6/18c rhr:42 slept:8.0
	Had a reasonable round going - nothing worse than a bogey - thru 12 holes, but then put up 3 doubles in a row, made par on 16-17, but 4-putted for a double on 18. 87. At least the weather was absolutely wonderful.
	Swimming 37:00 [3] 0.97 mi (38:08 / mi)

	4:06/8:27 1:31,36,35,34,34 3:29,30 Finally back in the pool - but it was slow and painful.
	Running 28:35 [2] 3.57 mi (7:59 / mi)

	Brought Z to Thomas Creek for his scrimmage, and went for an easy jog. Ran to the canal and went west towards Turk Hill, turned around just after 15 minutes and ran back. Splits: Out Back 7:35 6:37 7:47 6:35
Saturday Aug 18
	Running long 1:36:45 12.75 mi (7:35 / mi)
	rhr:41 slept:6.5 weight:160lbs
	A strange long run today - Chelsea and Nate were running a 5K right near our house (of course I had to drive in from EA - almost 1.5 hours, instead of 1.5 minutes). I did the following: 10 min warm-up with Chelsea and Nate 23 min during the 5K - some easy early, then 4.5 min with Chelsea, then hustled over to about 1.75 miles where I did 1/2 mile with Nate, then circled back and ran the last mile with Chelsea. 3:07 before the 10K 60:38 during / after the 10K - included some running on the course, cheering for randallxski and Tom L. I tried to take the shortcut from Scribner to 5 Mile Line, but I took a wrong turn and did an extra woods loop, then forgot where the easiest cut-thru was and ended up just running between a couple of houses, so I lost ground on the race. Took Embury back as a shortcut and saw 2nd place make the turn. Did a loop thru the neighborhood, back to Embury and down Creek to Bunker Hill and back. When I was on the race course, I was running near 7 min pace. Off, it was closer to 7:45. I was doing some quick turnover stuff near the end (160 spm) and had a weird pain/numbness combination suddenly hit with 2 or 3 minutes left. It seemed to clear up by the time I stopped, but it was scary for a few minutes.
Friday Aug 17
	Note
	slept:6.5 weight:163lbs (rest day)
	Brought running and swimming stuff to work today, since my calendar was pretty empty. Unfortunately, it filled up in the middle, and I had to leave at 4 to get home to grab Luke and then to the Bills game. So, I did nothing. And the Bills lost, but it was late in the game with the scrubs in.
Thursday Aug 16
	Golfing 9:00 [1] ***
	spiked:3/9c
	46 (554665447). Started OK, but fell apart on 4-5 and went OB on 9. I need to get out a bunch before the Club Champs over Labor Day weekend.
	Hashing 1:05:45 6.57 mi (10:00 / mi)

	Finished golf just in time to make it to the hash at Ellison Park. Started from the southern trail head, and went off trail for a ways on down to the flatlands. Did a loop around the fields to the first stop, then more or less followed yesterday's orienteering route over to the second stop at the Landing Road parking lot. It was on home from there - 18:45 is a bit extreme for on home. I went easy thru the park and up the trail, to help some others find their way back. Nice to see a bunch of folks that I hadn't seen in a while - even Yoda, back for a visit from Tuscon.
Wednesday Aug 15

	Event: ROC - Score-O
	Orienteering race 58:05 [4] *** 6.83 km (8:30 / km)
	spiked:15/19c slept:6.5 weight:163lbs
	ROC Score-O at Ellison Park Legs were a little worn out from all of the racing lately, but the navigation in Ellison is pretty easy, so things balanced out OK. I don't have the map, but my order was something like 8 (get it out of the way while I look at the map)-23 (looked best to clear the north, then see what time was left for the south)-19-18(bobble, distracted by Vince)-17(bobble, tried to find the bridge from the short side, but got caught in the tall marsh weeds and had to bail and go around)-16-15-22-13-14-20-11-12 (bobble, mapped at end of stream, placed a little ways down - only 30m or so)-10 (last 3 might be wrong order but got the low one, then the one at the stream, then the one on the corner)-21-9-1-2-3 (bobble, saw shallow pit on the side of the hill, pondered, then went to the top of the ridge and saw the pit - not so shallow - on top). I lost a couple of minutes navigating and a few minutes due to worn out legs and had 2 minutes left at the end, but I don't think I could have had all 23 controls in any case. Perhaps 22, definitely 21. feet would have gotten them all. Scoring was tricky because Gil got a master map that had the White course on it, so he visited a ton of controls. I think he got credit for 21 controls minus 1 for being less than a minute late, to nip me 20-19. The next best was just 13 (a few people I think, including Nate). No feet or LJackson or Rob S or randallxski?, and Pavel must have had a problem somewhere.

	C • Same throughts on 12 and 3 2
Tuesday Aug 14
	Running 1:05:00 [2] 7.5 mi (8:39 / mi)
	slept:5.0 weight:164.5lbs
	Easy run with the advanced girls at the XC camp. Only included Claire, Chelsea, Casey, 2 Thomas girls and Paige (partway). We tried to make it over to Whiting Rd thru the park, but wound up taking a trail that wound too far north. Then we did the Orange loop at the new Whiting Rd park (via left on the blue trail). We returned to the park past a house that had given us permission to cross. I missed the strides, due to having too many folks to talk to, after being out of town for so long.
Monday Aug 13
	Note
	(rest day)
	The Junior Trip comes to a close. I think it was pretty successful. The kids seemed to have had a good time, and their performances in the races was even better than I expected. Plenty of future JWOC qualifiers were on the trip! Had enough airport scrambling to do that I decided a day off was in order.
Sunday Aug 12
	Orienteering race 15:12 [5] *** 2.4 km (6:20 / km)
	spiked:8/11c
	Sprint Relay to benefit the US O team that is starting to arrive in Kiev. I joined Eric Buckley and Ted Good to form a team of M40+'s. I didn't object to leading off, so that's what I did. Got off to a good start towards the first control, but was distracted by the highly visible control that wasn't mine, but corrected fairly quickly. C2 was a bigger problem. I thought I was on line and Andrew Childs seemed to be heading for the same tree, so I ran hard to punch first, only to discover it was not my control 30+ seconds later (going away from C3), I punched. Then it was a matter of walking people down, which I did with a combination of decent running speed and straight lines. At C8 I punched just behind Holly K and ended up getting a minute in front of her at the finish. I went over the spurs to C9, others seemed to go around, and I got by a few people. Then I caught one last guy just after C10 and beat him in to finish 3rd on the first leg, behind the guy from Norway and John G. My time turned out to be the fastest of the day on "Variant A". Ted went 2nd and caught John's father to put us in 2nd place, but with a couple of teams not too far back - Nate ran around 14:45 to close the gap, and one other team was looking strong. Eric ran well, especially considering yesterday's race, and held off Ed, despite a roundabout route to the last control, but he punched at the wrong flag and so we were MSP instead of 2nd (and first US). Definitely a fun event. Sprint Relays are so much more exciting than regular relays.

	C • I can see that 5
	Running warm up/down 20:00 [2] 2.22 mi (9:00 / mi)

	Got a little over 10 minutes of jogging in before the Sprint, then a little under 10 minutes afterwards.
	Orienteering race (String-O) 46 [5] 0.19 km (4:02 / km)

	John set up another competitive String-O course near the relay finish line. Over 70 attempts were made, in various formats - individual, relay, 3-legged, 1-legged and blind (thanks, JJ). The crowd made me start right after Nate and try to beat him, but it was not to be. Nate popped a 43, which was the fastest time of the day, other than the Norwegian's 42, then 41. My excuse was that Nate left each flag swinging, making it harder for me to punch.

	C • swinging flags 1
	Orienteering race (String-O Relay) 14 [5] 0.06 km (3:53 / km)

	Zach, Chelsea and Nate had put up the fastest relay time of the day (48, I think), but it was beaten by the Goodmans (John running first and last), so Nate, Chelsea and I took a shot and whipped off a 43. I almost fumbled the SID handoff from Chelsea, but was able to hold on.

	Sprint A - Splits
Saturday Aug 11
	Orienteering race 2:30:01 [3] *** 14 km (10:43 / km) +515m 9:03 / km
	spiked:14/18c
	US Long-O Champs at Saylor Park, north of Woodland Park, CO. I started out on the line to C1 before I noticed the trail was the way to go. After crossing the marsh, I forgot that it was a 1:15K map, and attacked from the wrong hilltop - 2 others were also off in my direction (Spike and Gabe), so it took a minute to admit I had made a mistake, realized the scale error and moved on, but the pack was long gone, so I was on my own most of the way. I was quite happy with my contour reading, something I don't usually do well, especially on a 1:15 map. I still couldn't always predict whether it would be a reentrant or spur that I would see, but could adjust my navigation when I saw the actual slopes in the field. I took the road most of the way to C8 - I'll have to see others' splits to see if that was a reasonable choice; I was able to run fairly quickly on the road. I missed C11 to the right when I spotted what turned out to be an unmapped boulder. I had a bit of a problem leaving C12 - couldn't decide whether to go left, or start angling to the road, so I ended up getting slowed by some undergrowth. I eventually went to the road and hopped a fence to get to the trail for an attack. I went along the right edge of the boulders, but didn't see the flag, nor a real break that seemed to be on the map, so I had to come back up from south of everything. I had seen Cristina on the road, but she got past me again as I retraced my steps. I knew I had to be careful on C15, but I guess I drifted right, which meant 2 things: I didn't find the reentrant with the control, and I passed the trail further north than expected and my pace count brought me well short of the control. The road got me straightened out E-W, and following the reentrant got me to the bag after Cristina. The rest of the way was extra slow on uphills, but I saw someone to pass going to C17 and forced myself to hustle to 18. I ended up 4th - had a shot at 3rd if I hadn't wasted so much time on 11, 13, 15 (or lost the pack on 1).
	Running warm up/down 5:00 [2] 0.63 mi (7:59 / mi)

	Some jogging to the start, only because time before the start was rapidly approaching rest room queue time.

	Red - Splits
Friday Aug 10
	Orienteering race 39:24 [4] *** 4 km (9:51 / km)
	spiked:7/12c
	USOF Middle Distance Champs outside of Woodland Park, CO. Well, mixed feelings about this race. I let Nate talk me into allowing him to run up on M-20 Red, since Amos and Andy were doing it, given the short distance of the Red course. He ended up beating me by over 3 minutes. I guess that's good and bad. I was shocked when I flipped the map over. It was basically all white, with a few splotches of yellow inside the course area. As it turned out, the yellow was not so valuable for me to navigate: white sometimes meant widely scattered trees, sometimes meant a little deadfall, and occasionally meant light green (I only saw a couple of patches of medium green), so I couldn't readily distinguish yellow from white. So, it was all about the contours, and I can't tell a spur from a reentrant unless there is water to clue me in. After the race, Nate pointed out to me that everything was downhill from east to west, so you automatically knew which were which. But I didn't. I ran conservatively to C1, then I thought a reentrant led to C2, just about 150m away, so I ran hard. It turns out that it was a spur that led to the control, so I ended up running back to the C1 area and trying again - a quick 3 minute loss. I discovered my inability to distinguish yellow from white, when a clearing was supposed to be my catching feature beyond C3, but I couldn't spot it. Another 1 - 1.5 minute loss. Most of the rest of the way was simply running straight, pace counting and reading the detail when I got within 30-50m of the bag. C11 was a "long" leg (~500m), and I thought I could run down a spur, but it got thick, so I jumped off and ran parallel. I guess I was running much harder than I thought, so I covered much more distance than my pace count indicated, and had to figure that out, and backtrack (in addition to being left of the line, which I knew). Cost me another 1.5 minutes. It looks like I may have picked up a USOF medal on the cheap. There was a European that ran around 32 minutes in M40+, but Eric B made a big error on C11 and Jeff W must have had problems, and there weren't many other entrants, so??? Zach won White by a bunch. It's tough to figure whether he is better served to smoke the White field (he still has another year on White), or to be challenged by Yellow, and spanked by Ethan Childs. Luke made his navigation debut on Rec-White, with Chelsea shadowing. He would have been 2nd in M-10 - I think he was about 40 minutes to Zach's 20, but he has 4 more years in that category, so no hurry in going competitive. He was very excited about, and proud of his performance. It was also his first e-punching, which he loved.
	Orienteering race (String-O) 1:25 [5] *** 0.3 km (4:43 / km)

	The Juniors put on an intense String-O course as a fundraiser ($1 per run), so I took my shot. Nate beat me soundly on this. There were some picnic table options (over, under, around). The third table was tall (Luke could almost run right under it), and I almost didn't make the jump onto it.
	Running warm up/down 6:00 [2] 0.67 mi (9:00 / mi)

	Most of my warm-up was walking around with Luke, to get him signed up for a Rec course and into the computer, but I did get some jogging in. Unable to force myself to do a warm-down afterwards, but I did do plenty of walking around, which was probably good enough.

	Red - Splits
Thursday Aug 9
	Running 30:00 [2] 3.43 mi (8:44 / mi)

	Easy run with Chelsea. Sergei came along as well. We ran on the path alongside Rt 67 back towards Woodland Park. Turned around after 16 minutes, since darkness was rolling in quickly. The return was easier and 2 minutes faster, since it was downhill. Had almost blown off the run, since I carted the juniors around a bit, plus took a nap - IN A BED - after Chris supplied the troops with a large lunch and a place to swim. Finally made it out for dinner at 9:27, at a place that closed at 9:30. In fact they turned the lights out as Chelsea and I came up, although Chris, Z and Luke were already inside. Decent pizza, excellent cold beverages, but the topper was that it was Thursday, so they provided awesome free cinnamon breadsticks with icing after dinner, with the purchase of a large pizza.
Wednesday Aug 8
	Orienteering 10:00 [1]

	Served as a "bus" for the Jr Jr Training camp. 4 of the 5 groups came to my starting point, before catching the other 4 buses, so I went along my route (1 control every 10 minutes) just waiting for Zach's group to get me. They came along just before I left the 4th stop. Than a latecoming group showed up while I was on my way in.
	Orienteering (Control Pickup) 40:00 *** 3 km (13:20 / km)
	spiked:5/5c
	Picked up some Orange controls with Zach. He led us (solidly) to each of the controls, I just got to carry the flags, e-punch units and stands. The youngsters had driven the van away, so I had no plastic bags, but I took off my sweatpants, tied the legs, and they made a fine carrying case for the flags and units.

	C • 800 km 1

	C • 800 km? 2
	Orienteering race 1:25:00 [4] *** 7.6 km (11:11 / km) +230m 9:43 / km
	spiked:11/15c
	US Night-O Champs. Blew C12 (about 7 minutes), after taking a safe route, but getting lazy at the attackpoint (road intersection, just over 100m away). Had a few other, smaller problems, but that was the bad one (I finished 6.5 minutes behind Emily and 2 minutes behind Ted Good). Zach flew around his 2.2k course in under 15 minutes, for the win. Nate got Andrew by about 2 minutes, running his 4.7k Orange in just over 40 minutes. More later - I'm being pressured to leave the HQ area so we can hit the road to Colorado Springs. Gotta make it in time for the Trail-o after all. How is trail-o not even worse than micro-o?

	C • Garden of the Gods is worth a ... 2

	Night-O Red - Splits
Tuesday Aug 7
	Orienteering 32:27 [2] 3.24 km (10:00 / km)

	Did part of the Orange Day 2 course at a very relaxed pace, without a compass. Legs are still quite heavy on the uphills. I missed C3 - I was following a path along a reentrant, and it was supposed to turn left up another reentrant, but I didn't see that, so I ended up leaving the trail and heading up the next reentrant and moved onto 4. The line from 3-4 was basically an extension of the line from 2-3. Splits: To Start: 2:21 1 - 2:29 2 - 6:13 4 - 6:42 5 - 2:52 6 - 5:10 in - 6:38
Sunday Aug 5

	blue day 2 - Splits
Friday Aug 3

	Event: 2007 USOF Convention and Colorado 5-Days
	Orienteering 59:36 [3] *** 6.62 km (9:00 / km)
	spiked:28/31c
	I'm taking the Zero-to-Orange "Train the Trainer" course. Our first exercise was at the end of the day. It was a score-o with 32 controls, but we were given a control card with just 24 spaces, with the explanation that no one would get them all. With 2 Blue courses coming up this weekend, I started out as easy as I could, with no intention of getting them all. I skipped #6 (they were worth face value), so I could be sure to get some 20+ flags. I got distracted by the kids who were playing ultimate near our camp site and missed #3 - no big deal. I relocated to go after 13 and saw 3,just 30m away, but decided to skip it, since I had already missed 6. I finished up, and realized I had time to run out and back to 6 (800m round trip, which I turned into 900+), and kicked myself for not grabbing 3 when I had the chance - could have had them all. And it turned out one guy in the class just missed #2, so I lost bragging rights by one point out of 600+.

	C • orange 1
Thursday Aug 2
	Running 45:07 5.64 mi (7:59 / mi)

	Long freakin' drive from Yellowstone to Elbert, CO. We were going to stop in Laramie for a run, but I forgot to bring any maps from last year, so we continued on to Fort Collins. I called my brother-in-law, who spent time at school there, and he directed us up to Horsetooth Resovoir, which was an excellent choice. We parked at the first lot and ran trails to the north. It started raining before we got going, eased up a bit, then poured by the end. They took off before I could get out of the car, which was just as well, since I needed an easy jog to transition from driving to running. I ran out 15 minutes, then picked up the pace and followed the "foothills trail" back down to the edge of town, which meant I had to turn around and climb a ton, back above the resovoir. Eased up after 30 minutes or so. Driving back thru Fort Collins, we encountered some mighty rivers flowing down some of the roads. I wasn't ready for the first couple - good thing we were in a high van. I allowed for an IHOP dinner stop to drag out the drive, with the hope that the weather would improve, which it did, moderately.
Wednesday Aug 1
	Running long 1:23:38 [2] 11.3 mi (7:24 / mi)

	In Yellowstone Park. Ran the length of a bike path, then along the road briefly, and back. I couldn't keep up with the youngsters (Nate, John, Emily and Amos) on the way out, but was able to keep up on the faster return trip. Andy went 45 minutes, Zach and Sylvia went 30. Ethan went 60 minutes. Sergei disappeared for awhile, then followed us back. Splits Out Back End of road 7:32 6:29 Side path 12:13 10:32 Turnaround 25:00 21:50