Training Log Archive: mintoreIn the 7 days ending Jun 23, 2018:
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Saturday Jun 23, 2018 #
Warmup-down 10:00 [1] 0.75 mi (13:20 / mi)
Orienteering 1:36:39 [3] ***** 6.78 km (14:16 / km) +130m 13:01 / km
spiked:4/7c shoes: Inov-8 200s
Corridor-O 5 km
Yikes, just yikes! Only got through 7 of 12 controls. Missed 8 and was really confused in the area south of it. This left me taking the safety bearing back (have I ever used a safety bearing before???)
Orienteering 1:20:10 *** 8.34 km (9:37 / km) +250m 8:22 / km
spiked:14/19c shoes: Inov-8 200s
(a very long) Middle Race Simulation 6.7 km
This was fun, a solid course with middle character that I was able to move fast on. Only four substantial problem: #4 (hard to locate rock on hillside (+40), #9 and #10 -- difficult legs that I didn't find very good paths through the conifers (+120), #12 -- many of us had difficulty on this small hillside. It was a contour driven bash through the green along the line until near the end and then it was hard to see the shape of the hill so finding the reentrant required a relocation (+4 min?), #19 (2 min) missed a split in the ditches. Running the spur to 13 was glorious.
Friday Jun 22, 2018 #
Road running 18:53 [2] 1.98 mi (9:32 / mi) +14m 9:20 / mi
shoes: Saucony Guide 10 Late 2017
nice yellow lilies in the shore marsh near the fishing boardwalk
Core! 7:00 [3]
Orienteering race 41:41 [1] 1.69 mi (24:40 / mi) +12m 24:08 / mi
shoes: Saucony Guide 10 Late 2017
Orienteering race 23:03 [4] *** 2.32 mi (9:56 / mi) +23m 9:38 / mi
spiked:15/24c shoes: Saucony Guide 10 Late 2017
Meet 20 Race 28
Universitetsparken 3 k sprint
This was a pretty fun campus sprint. I bobbled in a lot of places but did try to push on. Pause recognizing that I could run the main road to 2 (+15), small drift to 2 (+15), weaker route choice to 5 given the climb (+15), pause 6 (couldn't see mapped symbol so I expected a hedge rather than a distinct tree (+5), missed stairs so climbed extra to 7 (+15), doubly lost in maze to 9 (+35) and then saw Greg after passing 10 and I then missed it and had to back run (+25), very fine channel gap in hedges missed to 12 (+15) and didn't get it leaving either (+10), confused by hedges near 15 so I slowed a lot (+20), above stairs rather than down (+10) at 16, navigating unmapped construction at 17 (+10), and finally (+15) confusion at the go in front of everyone (a nice touch). The lay of the contours meant that after taking a step or two from 23, the roads were harder to sort out. That seems to add to about 3.5 min lost time. Garmin is whacked with 11 m of climb and I noticed!
Road running 6:07 [1] 0.62 mi (9:52 / mi) +11m 9:22 / mi
shoes: Saucony Guide 10 Late 2017
Orienteering 35:28 [3] **** 2.03 mi (17:28 / mi) +34m 16:36 / mi
21c shoes: Saucony Guide 10 Late 2017
Botanisk Have, 2.4 k park
Ran O-tervals with Greg and Diana. We had to not get caught with a liberal headstart. Didn't, which was good.
This was fairly challenging in places as there were many mapped bushes, similar to Hungary as I now think about it. Much of the run was a good exercise for running fast and straight on compass. The last couple of controls were in a detailed planted area that was very difficult to negotiate at speed.
Thursday Jun 21, 2018 #
Note
(rest day)
Wednesday Jun 20, 2018 #
Road running 22:05 [2] 2.07 mi (10:40 / mi) +12m 10:29 / mi
shoes: Saucony Guide 10 Late 2017
Jog 11:00 [1] 1.0 mi (11:00 / mi)
shoes: Inov-8 200s
Orienteering 2:04:06 [3] **** 10.09 km (12:18 / km) +254m 10:55 / km
spiked:16/22c shoes: Inov-8 200s
Windows
This was a great exercise; partially normal orienteering and partially windows. I don't think we realized that the map was edited so some of the most obvious trails and roads were missing in the normal part of the map. This caused me a lot of confusion near 3 and 21. Met Julia pausing on a road by 3 and it seemed like she might also have been wondering similar things.
Botched the first window, #8 a pit in ROST -- tried several times, ultimately finding 9 and re-attacking unsuccessfully but still finding 9. 17 made me quite happy, a little hilltop after 400 m on compass. Slowed a bit too soon but was on the mark. 20 was above the unmapped main trail and 21 was below it. I was momentarily baffled on 20 but got the joke before 21.
Liked this but wish I had better skills. Work work work.
Walk 17:00 [1] 1.0 mi (17:00 / mi)
shoes: Inov-8 200s
Warmup-down 4:44 [1] 0.51 mi (9:17 / mi) +7m 8:54 / mi
shoes: Inov-8 200s
Warmup-down 6:27 [1] 0.26 mi (24:50 / mi) +3m 23:58 / mi
shoes: Inov-8 200s
Orienteering race 2:06:48 [3] *** 13.07 km (9:42 / km) +280m 8:46 / km
spiked:11/15c shoes: Inov-8 200s
Silkeborg Nordskov Race simiulation, long 9.5 k
This was a frankenstein run, some quite easy controls but lots of route choice and a few that were diabolical (maybe just for me). Control 1 was bad out of the gate; I was just about 50 m downslope from the control and it was difficult for me to sort out the trails streams and I misread some veg. Control 2 was very hard for my eyes at 1:15 with a weave of rides layered over the thin contours. Got going after this 8 min error. Climb out of 7 felt huge even if it was only 40 m. 8 was a tiny clearing on the side of a steep spur, devoured on the top by logging. Hard to find the right spot to decend and spent a good deal of time before I got back to the correct spot and committed. Saw Peter after this who had had a day by this halfway point. Some extra tracks near 9 caused a bobble and it was straight forward afterwards. Needed to take simpler routes in a few cases to increase the amount of running.
Tuesday Jun 19, 2018 #
Core! 20:00 [3]
Road running 21:15 [3] 1.96 mi (10:51 / mi) +17m 10:34 / mi
shoes: Saucony Guide 10 Late 2017
Orienteering 1:37:14 [3] *** 8.53 km (11:24 / km) +250m 9:56 / km
spiked:12/16c shoes: Inov-8 200s
The start of the Denmark training. I am writing in retrospect due to my inability to pull off logging during the trip. This map was the least fun of the bunch. Quite steep, lots of logging debris, and relatively little route choice aside from avoiding the less runnable stuff. Probably was still tired from travel yesterday which didn't help.
Mucked up control 1 by ending up in the reentrant to the south. 2 was in a logged area mapped in various darker shades of green (This made me think about the mapping of such areas -- green bars is the correct symbol because visibility was not an issue but it would be impossible to reflect the difficulty of travel in smaller areas so shading was used. Not the first time that I have seen this but the map was really a striking example)
Liked legs to 4,5,7,8. Needed to be faster and use fewer waypoints on the two long leg to 4 and 10. Leg to 9 was the most technical, used as a discussion about how to approach vegetation and concerning course design later in the week. Leg to 13 was the least approachable to me, very steep and rough. Couldn't find ride to 14; probably too high.
So that was training one (not won).... and we are off.
Sunday Jun 17, 2018 #
Road running 19:33 2.06 mi (9:29 / mi) +17m 9:15 / mi
ahr:143 max:165 shoes: Saucony Guide 10 Late 2017