Training Log Archive: mintoreIn the 31 days ending Jan 31, 2014:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||||||||||||||
Wednesday Jan 29, 2014 #
Cycling (spinnng) 30:00 [2]
Tuesday Jan 28, 2014 #
5 PM
Erging 8:50 [3] 2.0 km (4:25 / km)
Weights 45:00 [2]
Warmup-down (spinning) 17:00 [2]
Sunday Jan 26, 2014 #
Weights 45:00 [2]
3 sets
Warmup-down 15:00 [3]
Tried the lateral X machine that Aidan likes. It was interesting, having a motion reminiscent of skating.
Erging 2:00 [1] 0.5 km (4:00 / km)
last thing before the Y closed.
Saturday Jan 25, 2014 #
Event: OCIN / TROL Joyce Park
1 PM
Orienteering race 1:53:17 [3] *** 16.52 km (6:51 / km) +14m 6:50 / km
spiked:19/23c slept:10.0 shoes: Inov 340 Pair #2
Joyce Park, Blue 13.6km
First time on this map, fairly interesting for the wide expanses of fields. An entertaining course by Dave with some very long legs and little sprinty bits, like groups of controls among a dense set of fenced ball diamonds. Given the recent winter, it has been a while since I have run this far, so thanks!!
The hardest part of the day was not navigation nor usually the intentional route choice; it was the twin demons of snow drifts and a brutal wind. Because it was so open, legs like 15-16 were whippin' with the westerly wind in your face or driving off the river, I was actually running diagonally to go straight on the last part. The worst was the leg to 18; a straight road with nothing to do but run straight into the wind, plugging slowly along, and feeling for all the world like jogging in a swimming pool. There were a few places where better route choices were obvious but I thought the running would be worse so I chose road or cover. A good run (8:20/k), probably only about 2-3 min lost lost time (dithering about crossing the first stream, a brief wrong turn, some suboptimal lines).
First time on this map, fairly interesting for the wide expanses of fields. An entertaining course by Dave with some very long legs and little sprinty bits, like groups of controls among a dense set of fenced ball diamonds. Given the recent winter, it has been a while since I have run this far, so thanks!!
The hardest part of the day was not navigation nor usually the intentional route choice; it was the twin demons of snow drifts and a brutal wind. Because it was so open, legs like 15-16 were whippin' with the westerly wind in your face or driving off the river, I was actually running diagonally to go straight on the last part. The worst was the leg to 18; a straight road with nothing to do but run straight into the wind, plugging slowly along, and feeling for all the world like jogging in a swimming pool. There were a few places where better route choices were obvious but I thought the running would be worse so I chose road or cover. A good run (8:20/k), probably only about 2-3 min lost lost time (dithering about crossing the first stream, a brief wrong turn, some suboptimal lines).
Monday Jan 20, 2014 #
Cycling (spinning) 30:00 [3]
max:145
worked out levels to get a decent sweat up (5-7-9).
Weights 1:00:00 [3]
1x8 full + 2x12 at 80%
Erging 6:00 [3]
(500m-1min rest)x3
Sunday Jan 19, 2014 #
9 AM
Orienteering race 1:24:55 [3] *** 9.47 km (8:58 / km) +427m 7:19 / km
spiked:10/13c shoes: X-Talon 212
GNC Red, Day 2 6.6 km
A day of happiness punctuated by a mental pause. I was expecting rougher terrain but with a few exceptions found it no better or worse than day 1. Ran ok through C4 except for the difficulties of running into the sun, skipped the very short easy leg to C5 and realized it at C6 after the worst of the green bar rubbish of the day. This was very irritating with the only perk being my absolutely certainty that I had missed C5. So, I took off back easily getting to 5, where I met Mike (he started 8 min after me). Then, I turned it around and repeated C6, hopping through the slash, but sloppily overcompensated between the parallel error possibilities and ending up one reentrant over. Took a longish breath, reset my head, and then had a decent race afterwards. In looking at route choices, I made route choices very similar to Spike except two small differences for C10 and 12. Without these two linked errors totalling 15+ min, my pace was fine and I even felt quick at some points. In the end, even with this bad run I had my best GNC yet.
A day of happiness punctuated by a mental pause. I was expecting rougher terrain but with a few exceptions found it no better or worse than day 1. Ran ok through C4 except for the difficulties of running into the sun, skipped the very short easy leg to C5 and realized it at C6 after the worst of the green bar rubbish of the day. This was very irritating with the only perk being my absolutely certainty that I had missed C5. So, I took off back easily getting to 5, where I met Mike (he started 8 min after me). Then, I turned it around and repeated C6, hopping through the slash, but sloppily overcompensated between the parallel error possibilities and ending up one reentrant over. Took a longish breath, reset my head, and then had a decent race afterwards. In looking at route choices, I made route choices very similar to Spike except two small differences for C10 and 12. Without these two linked errors totalling 15+ min, my pace was fine and I even felt quick at some points. In the end, even with this bad run I had my best GNC yet.
Saturday Jan 18, 2014 #
9 AM
Orienteering 20:00 [1] 0.8 km (25:00 / km)
shoes: Saucony protread wide
went to checkout the first 3 controls on the practice map.
The frosty oak leaves were very slippery. Luckily, by the start time, a few extra degrees of warmth remedied the problem.
The frosty oak leaves were very slippery. Luckily, by the start time, a few extra degrees of warmth remedied the problem.
10 AM
Orienteering race 1:06:50 [3] *** 8.16 km (8:11 / km) +249m 7:06 / km
spiked:11/14c shoes: X-Talon 212
GNC Red 7.0, 200 m
Decent run. We went to the practice area for 3 controls first and so were a bit rushed at the start; I arrived just moments before missing callup so some better planning is needed on my part tomorrow.
It took about 3 controls to settle in. A bit ragged to C1; tentative toward the end of the 2nd leg; and then took a pretty direct approach to C3 which was a dubious choice through the spaced green bars (learned to avoid but not fear them). Chose not to run trail from 9-10 which was good running but probably wrong. A few of the hills felt too tiring; I need a plan for this too but implementing it tomorrow is out.
From map review, the green course was clearly harder.
Decent run. We went to the practice area for 3 controls first and so were a bit rushed at the start; I arrived just moments before missing callup so some better planning is needed on my part tomorrow.
It took about 3 controls to settle in. A bit ragged to C1; tentative toward the end of the 2nd leg; and then took a pretty direct approach to C3 which was a dubious choice through the spaced green bars (learned to avoid but not fear them). Chose not to run trail from 9-10 which was good running but probably wrong. A few of the hills felt too tiring; I need a plan for this too but implementing it tomorrow is out.
From map review, the green course was clearly harder.
2 PM
Orienteering 30:00 [1] 1.8 km (16:40 / km)
shoes: X-Talon 212
attackpoint selection training with Erin and the juniors.
Tuesday Jan 14, 2014 #
Erging 4:00 [3] 1.0 km (4:00 / km)
1:50, 1:57
Weights 25:00 [2]
1 set
Cycling (inside) 10:00 [1]
warmup
Sunday Jan 12, 2014 #
12 PM
Orienteering race 1:06:23 [3] *** 7.67 km (8:39 / km) +174m 7:46 / km
spiked:14/24c shoes: X-Talon 212
BBL Red 5.9 km
A fun, well thoughtout course with a good balance between challenging navigation and some relatively open running. I had a good run if making only moderate errors was the goal but lots of time was left on the course and for a variety of reasons. I didn't have a good plan for some of the more difficult legs. On C2, I moved carefully towards the circle trying to use the stream which I know gives me problems. This made for slow going and I still overran it (but only to the edge of the circle). Addison's tact of going high here definitely simplified the route but was really dependent on how the green scaled; it does seem he chose right. I had the same type of problem hitting the correct erosion gully for C6 dealing with the continuum of ditches leading to my biggest error (2 min). I did seem to generally understand what was going wrong quickly when it did, and this is a good thing. I didn't think I was aiming off but I was paying attention to how I was drifting and this seemed to send me the correct way when I missed a control. I considered crossing the creek to 19 but then backed off and went to the bridge. Given that cold water of an unknown depth was never going to be a good plan, this was my one point of self-irritation. The vegetation and marsh mapping between C14-C16-C17 and near the 23-24 line need updating. I chose to stay near but S of the line and managed to faceplant in the half-frozen marsh on this leg almost within reach of the trail. AP say 7 min was errors; probably 5 in errors and 2 in slow plus some more slow it missed. All in all, fairly joyous.
A fun, well thoughtout course with a good balance between challenging navigation and some relatively open running. I had a good run if making only moderate errors was the goal but lots of time was left on the course and for a variety of reasons. I didn't have a good plan for some of the more difficult legs. On C2, I moved carefully towards the circle trying to use the stream which I know gives me problems. This made for slow going and I still overran it (but only to the edge of the circle). Addison's tact of going high here definitely simplified the route but was really dependent on how the green scaled; it does seem he chose right. I had the same type of problem hitting the correct erosion gully for C6 dealing with the continuum of ditches leading to my biggest error (2 min). I did seem to generally understand what was going wrong quickly when it did, and this is a good thing. I didn't think I was aiming off but I was paying attention to how I was drifting and this seemed to send me the correct way when I missed a control. I considered crossing the creek to 19 but then backed off and went to the bridge. Given that cold water of an unknown depth was never going to be a good plan, this was my one point of self-irritation. The vegetation and marsh mapping between C14-C16-C17 and near the 23-24 line need updating. I chose to stay near but S of the line and managed to faceplant in the half-frozen marsh on this leg almost within reach of the trail. AP say 7 min was errors; probably 5 in errors and 2 in slow plus some more slow it missed. All in all, fairly joyous.
Orienteering 34:20 [3] *** 4.73 km (7:16 / km) +73m 6:44 / km
18c shoes: X-Talon 212
BBL Orange 4.1 km, 2nd run
Wandered the wrong way for 5-10 s at the start. It appears this was the race. Also tested the trail-spillway route to the rootstock to compare to the campground road; the latter was definitely faster. Also missed #61 for a 2nd time, the map seemed to be pushing me W
Wandered the wrong way for 5-10 s at the start. It appears this was the race. Also tested the trail-spillway route to the rootstock to compare to the campground road; the latter was definitely faster. Also missed #61 for a 2nd time, the map seemed to be pushing me W
Friday Jan 10, 2014 #
Weights 50:00 [2]
2.5 sets (8, 12@80%)
Erging 6:01 [3] 1.5 km (4:01 / km)
1:58, 1:59, 2:01 (500m, 1 min rest)
Treadmill 12:00 [2] 1.25 mi (9:36 / mi) +50m 8:32 / mi
shoes: Saucony protread wide
warmup
Heavy yard work (Shovelling) 30:00 [2]
one round of slush
Wednesday Jan 8, 2014 #
Erging 6:15 [3] 1.5 km (4:10 / km)
Treadmill 12:00 [3] 1.1 mi (10:55 / mi) +50m 9:34 / mi
shoes: Saucony protread wide
warmup
Weights 50:00 [2]
sets of 8 and 12 at 80%
Tuesday Jan 7, 2014 #
Erging 6:00 [3] 1.5 km (4:00 / km)
3-500 m intervals, 1 min rest 22,22,23
Weights 20:00 [2]
1 set
Treadmill 22:00 [2] 1.7 mi (12:56 / mi) +55m 11:46 / mi
shoes: Saucony protread wide
warmup jog
Heavy yard work (Shovelling) 10:00 [3]
done for now!
Sunday Jan 5, 2014 #
Heavy yard work (Shovelling) 55:00 [1]
shoes: Saucony protread wide
1.5-2" of heavy snow
Heavy yard work (Shovelling) 35:00 [2]
shoes: Saucony protread wide
2 more inches of heavy snow
Heavy yard work (Shovelling) 50:00 [2]
3 more inches...
Saturday Jan 4, 2014 #
Event: OCIN - TROL Harbin Park
12 PM
Orienteering race 1:04:41 [3] *** 8.64 km (7:29 / km) +189m 6:45 / km
spiked:15/19c shoes: Inov 340 Pair #2
Harbin Park Red 7.3k set by ORunner
A pleasant day for a fun runners' course interspersed with more middlish controls in the woods.
I tried to use New Years Day's analysis to make some different choices. I tried to make decisions a bit more quickly and deliberately but always opted for safe approaches, particularly in the woods. I was particularly happy with my navigation from C11-14 which was preceded by a hyperconscious slow down after passing the building in the NEastern clearing.
Some smaller mistakes were made. I didn't see the gap between 2 and 3 so I ran past 3 to 2 (I didn't even consider plowing through the green bands). I knew what was happening a decided it was faster to keep moving. I unintentionally went further S from C15 in the woods rather than escaping on the first group of SE loops. And I missed C5 needing to jump out to the straight track and coming back at it. The only mistake I would have really liked to avoid was loosing track of the leg to 10; I zoned and started to navigate toward the intervening control 7. This caused me to try to fix the apparent mistake, driving one clearing north. Unfortunately, I could have hit C10 with a snowball when I made the decision so all of the remedy was wasted time. My lost time estimate is 4 min total. Legs felt ok but definitely diminished from the past few weeks of reduced training. It was definitely the climbs where the fruits of my laxness were obvious.
Both Addison and fexbeast had nice runs. I would like to challenge dersu and Addison but it will take still cleaner running, being able to execute a more technically difficult approaches, and getting into better shape.
A pleasant day for a fun runners' course interspersed with more middlish controls in the woods.
I tried to use New Years Day's analysis to make some different choices. I tried to make decisions a bit more quickly and deliberately but always opted for safe approaches, particularly in the woods. I was particularly happy with my navigation from C11-14 which was preceded by a hyperconscious slow down after passing the building in the NEastern clearing.
Some smaller mistakes were made. I didn't see the gap between 2 and 3 so I ran past 3 to 2 (I didn't even consider plowing through the green bands). I knew what was happening a decided it was faster to keep moving. I unintentionally went further S from C15 in the woods rather than escaping on the first group of SE loops. And I missed C5 needing to jump out to the straight track and coming back at it. The only mistake I would have really liked to avoid was loosing track of the leg to 10; I zoned and started to navigate toward the intervening control 7. This caused me to try to fix the apparent mistake, driving one clearing north. Unfortunately, I could have hit C10 with a snowball when I made the decision so all of the remedy was wasted time. My lost time estimate is 4 min total. Legs felt ok but definitely diminished from the past few weeks of reduced training. It was definitely the climbs where the fruits of my laxness were obvious.
Both Addison and fexbeast had nice runs. I would like to challenge dersu and Addison but it will take still cleaner running, being able to execute a more technically difficult approaches, and getting into better shape.
Thursday Jan 2, 2014 #
Heavy yard work (Shovelling) 1:05:00 [3]
4.5" of fluffy snow
Weights 30:00 [3]
one set; new machines so settings and weights are all somewhat different
Cycling (machine) 20:00 [2]
Erging 2:15 [3] 0.5 km (4:30 / km)
First try; short but it was clear that a serious workout could be earned this way.
Wednesday Jan 1, 2014 #
Control clearing/setup 30:00 [3]
shoes: Inov 340 Pair #2
Pickup
12 PM
Orienteering race 1:32:15 [3] *** 10.32 km (8:56 / km) +162m 8:17 / km
spiked:14/25c slept:7.0 shoes: Inov 340 Pair #2
2014 Race 1: Camp Timberhill New Year's O
Red 7.7 km
Maybe I am misremembering but didn't Jimmy McMillan found the Honeysuckle's Too Damn High Party. Maybe it was Rent but if he followed me around today, he would have chosen honeysuckle.
Attackpoint counts my errors as 15 min, and it is right as usual. Overexuberant to 1, overcompensating avoiding the earthworks near 9, and 5, yikes! This was all me but I would dearly like to see another tag line appear on the map further down the contour from the one under the control W edge of the circle because the lines near the canal are seriously confusing, particularly with the 3 parallel contours ending at the western earthbank. Still I should have remembered more about this location and not mucked it up, and my brain may paint in the tag line in the future.
Most importantly, I learned about staying in the open. There were a few legs with some forest running that I made some gains on and I think that my progress, especially on compass like 13-14 through the green, was as good as it has ever been. But the bottom line is honey-SUCK-le does, and it shows in every split of mine where it was green or divert around. So I am momentarily wiser....
Red 7.7 km
Maybe I am misremembering but didn't Jimmy McMillan found the Honeysuckle's Too Damn High Party. Maybe it was Rent but if he followed me around today, he would have chosen honeysuckle.
Attackpoint counts my errors as 15 min, and it is right as usual. Overexuberant to 1, overcompensating avoiding the earthworks near 9, and 5, yikes! This was all me but I would dearly like to see another tag line appear on the map further down the contour from the one under the control W edge of the circle because the lines near the canal are seriously confusing, particularly with the 3 parallel contours ending at the western earthbank. Still I should have remembered more about this location and not mucked it up, and my brain may paint in the tag line in the future.
Most importantly, I learned about staying in the open. There were a few legs with some forest running that I made some gains on and I think that my progress, especially on compass like 13-14 through the green, was as good as it has ever been. But the bottom line is honey-SUCK-le does, and it shows in every split of mine where it was green or divert around. So I am momentarily wiser....