Training Log Archive: igoupIn the 7 days ending Jul 5, 2010:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | |||||||
Sunday Jul 4, 2010 #
Orienteering 40:00 [3]
NAOC WRE Sprint at College of the Rockies, Cranbrook, BC
M21E, 3.2km, 65m climb = 16:56, 5:18/km
* After climbing to C1 I was already in the red zone. I went right to it but I was gassed. However, I had a fast start and had decent splits through C6 (except for C3, see below).
* Exiting C3 I stumbled and in preventing the fall I strained something in my left outside quad. I eased a bit for about 200m as I tested whether it was still runnable. By C6 I had forgotten about it. After the race it hurt too much to cool down and walking also hurt. Today (Monday) it does not hurt to walk but is still quite sore if I try to jog.
* The fast start caught up with me and my relative placing dropped from C7 on. Perhaps I went out too hard.
* I thought that the uphill legs would show up as my weakness in the race but the splits show that I held my own, at least on C1, C10 and C16. I was a little slow on C11, which is essentially a continuation of C10; indeed, I recall sort of easing to catch my breath on the trail.
* My biggest loss was on the long downhill of C13. I hit the last trail a bit to the right and had to correct back about 70m. Still, I hadn't thought I lost that much time. I believe I slowed in the 100m before the trail because I was unsure where I was. Interesting. In a non-technical sprint like this was any hesitation or small miss was punished severely.
* I was relatively slow on many of the short legs. I don't know if it was because I spent an extra second or two looking at the map, slow acceleration out of controls and getting up to speed, or slow running speed. I bet a spring time of more sprint training even using Google Earth O would help with getting up to speed quicker.
* I had a pretty good run in on C17 and C18 being only 4s (15%) and 3s (12%) back from the top time.
* Another observation from the week as a whole is that I think I have slowed slightly on the downhill legs. Again, I think this is simply due to not doing a lot of O training.
M21E, 3.2km, 65m climb = 16:56, 5:18/km
* After climbing to C1 I was already in the red zone. I went right to it but I was gassed. However, I had a fast start and had decent splits through C6 (except for C3, see below).
* Exiting C3 I stumbled and in preventing the fall I strained something in my left outside quad. I eased a bit for about 200m as I tested whether it was still runnable. By C6 I had forgotten about it. After the race it hurt too much to cool down and walking also hurt. Today (Monday) it does not hurt to walk but is still quite sore if I try to jog.
* The fast start caught up with me and my relative placing dropped from C7 on. Perhaps I went out too hard.
* I thought that the uphill legs would show up as my weakness in the race but the splits show that I held my own, at least on C1, C10 and C16. I was a little slow on C11, which is essentially a continuation of C10; indeed, I recall sort of easing to catch my breath on the trail.
* My biggest loss was on the long downhill of C13. I hit the last trail a bit to the right and had to correct back about 70m. Still, I hadn't thought I lost that much time. I believe I slowed in the 100m before the trail because I was unsure where I was. Interesting. In a non-technical sprint like this was any hesitation or small miss was punished severely.
* I was relatively slow on many of the short legs. I don't know if it was because I spent an extra second or two looking at the map, slow acceleration out of controls and getting up to speed, or slow running speed. I bet a spring time of more sprint training even using Google Earth O would help with getting up to speed quicker.
* I had a pretty good run in on C17 and C18 being only 4s (15%) and 3s (12%) back from the top time.
* Another observation from the week as a whole is that I think I have slowed slightly on the downhill legs. Again, I think this is simply due to not doing a lot of O training.
Saturday Jul 3, 2010 #
Orienteering 1:36:00 [3]
NAOC Long at Double Duck Flats, Cranbrook, BC
M35-44, 9.3km, 350m climb = 1:16:59, 8:17/km
Slow and conservative start. Partly on purpose to conserve energy and partly because 1:15 maps have become a problem; simply can't read fine detail on the run. C5 appeared to be the first really challenging control until I finally spotted the indistinct trails on the map. After that it was easy but I was certainly slow up to that point due to trepidation. Took a silly route to C6 causing myself to have to tackle a few extra ups and downs along the way but I eventually go there. C7=easy.
Generally on the line from C7 to the trail. I did a good job of listening to my compass as my legs kept wanting to drift down and left. Finally got to the trail and then the trail bend. Headed off to C8 with Ethan Childs nearby. The control was a thicket in an area of very broad contours. I was very nervous heading out on a careful bearing trying to keep an eye on the contour bend to my right. It would have been smarter to aim for the sharp reentrant to the right as a definitive AP. However, Ethan and I both got there directly and I breathed a sigh of relief.
I handled C10, C11 and C12 quite well and somehow got ahead of Ethan. The initial part of C13 was a real grind but looking ahead I could see that there wasn't much course left and I was feeling decent. I made a good effort on the run and except for a small distraction by an indistinct trail I got there without fuss.
I planned C14 carefully but I still got confused. Definitely lost a minute or two here and when I finally figured it out I punched just behind Ethan. I didn't want to mess up again so I paused and verbalized my plan to C15. I got there directly but slowly and as I exited Ethan was coming in. Another good leg to C16 with Ethan on my tail. Time to run...
We hauled down the hill pretty quickly with Ethan punch the spectator control first. I chased him up the hill to C18. Ugh! That hurt. Ethan went down to the trail and I stayed high more on line. I hit the trail junction first and led into C19. Heading to C20 we crossed the trail simultaneously. At the clearing Ethan got distracted by another control while I slowly headed up to the boulder. However, Ethan corrected quickly and beat me to the bag. Time to run... I was stuck about 10m behind Ethan through the GO control and then to the finish chute.
Overall, I am happy with the run. Except for C14, generally clean. I perhaps could have been more physically aggressive in the first half of of the course but I don't think I would have cracked 1:10 to get in the medals.
Epilogue post analysis of splits:
Race analysis is consistent with splits other than losing more time than I thought in the detailed section on C14 and C15. That is, I had a very slow start and didn't get going until C10. I did well on the running leg to C4 but was slow on the legs with detailed nav. I believe there are three contributors. (1) The others are all very good navigators. (2) Old eyes. (3) Most importantly, I haven't done enough O training this spring.
M35-44, 9.3km, 350m climb = 1:16:59, 8:17/km
Slow and conservative start. Partly on purpose to conserve energy and partly because 1:15 maps have become a problem; simply can't read fine detail on the run. C5 appeared to be the first really challenging control until I finally spotted the indistinct trails on the map. After that it was easy but I was certainly slow up to that point due to trepidation. Took a silly route to C6 causing myself to have to tackle a few extra ups and downs along the way but I eventually go there. C7=easy.
Generally on the line from C7 to the trail. I did a good job of listening to my compass as my legs kept wanting to drift down and left. Finally got to the trail and then the trail bend. Headed off to C8 with Ethan Childs nearby. The control was a thicket in an area of very broad contours. I was very nervous heading out on a careful bearing trying to keep an eye on the contour bend to my right. It would have been smarter to aim for the sharp reentrant to the right as a definitive AP. However, Ethan and I both got there directly and I breathed a sigh of relief.
I handled C10, C11 and C12 quite well and somehow got ahead of Ethan. The initial part of C13 was a real grind but looking ahead I could see that there wasn't much course left and I was feeling decent. I made a good effort on the run and except for a small distraction by an indistinct trail I got there without fuss.
I planned C14 carefully but I still got confused. Definitely lost a minute or two here and when I finally figured it out I punched just behind Ethan. I didn't want to mess up again so I paused and verbalized my plan to C15. I got there directly but slowly and as I exited Ethan was coming in. Another good leg to C16 with Ethan on my tail. Time to run...
We hauled down the hill pretty quickly with Ethan punch the spectator control first. I chased him up the hill to C18. Ugh! That hurt. Ethan went down to the trail and I stayed high more on line. I hit the trail junction first and led into C19. Heading to C20 we crossed the trail simultaneously. At the clearing Ethan got distracted by another control while I slowly headed up to the boulder. However, Ethan corrected quickly and beat me to the bag. Time to run... I was stuck about 10m behind Ethan through the GO control and then to the finish chute.
Overall, I am happy with the run. Except for C14, generally clean. I perhaps could have been more physically aggressive in the first half of of the course but I don't think I would have cracked 1:10 to get in the medals.
Epilogue post analysis of splits:
Race analysis is consistent with splits other than losing more time than I thought in the detailed section on C14 and C15. That is, I had a very slow start and didn't get going until C10. I did well on the running leg to C4 but was slow on the legs with detailed nav. I believe there are three contributors. (1) The others are all very good navigators. (2) Old eyes. (3) Most importantly, I haven't done enough O training this spring.
Friday Jul 2, 2010 #
Orienteering 1:10:00 [3]
NAOC WRE Middle outside Cranbrook, BC at Double Duck Flats.
M21E, 4.7km, 235m climb = 43:29, 9:15/km
Great terrain, great map, great course, great venue. Very fun. Quite a pleasure to run here.
The easy leg to C1 got my legs going too fast and I blew C2 for 3:30. I read the map and had a plan but was too low and didn't see the saddle I wanted; ended up climbing partially up the wrong hill before thinking no way could this be right. On the positive side, I quickly figured out where I must be and went straight to the control.
C3, C4 and C5 were good in that I took the time to read the map and have good plans. That said, I could only take these one at a time and could not
plan ahead; I have to walk on the exit to plan the next. I'm sure the fast guys can keep a more even pace.
On the way to C6 I got sucker by an elephant track into drifting right. It didn't seem correct as I climbed the last approach but because I saw someone punch a bag ahead of me I was forced to check. Noped. Pause. Relocated. Correct. Again fairly quickly but I lost another 1:00. I made sure I got myself on back on track and refocussed for a good spike of C7.
Now the course was much easier but I lost another 40s on the way to C9 when I drifted low. Otherwise, the rest of the course was run and shoot. I did my best to push and told myself, "The fast guys will run this," so I did my best to keep moving, particularly on the big climb to C12. A quick glance of the splits posted on site indicates I was moving well on the running legs. It was fun for me to stretch out.
Overall, I figure I lost a bit over 5 min. However, on these "championship" middle events I have often had some booms much bigger than 3:30. So while I will only grade this a B performance, I am happy to have a B on a quality course.
Epilogue after reviewing splits:
My estimation of time lost due to errors was about spot on.
Surprised to find I had a very good split on the long climb to C12 being on 22% back. However, I was relatively slow on C13's short leg. I think this was more due to nav. than pure running speed. Thus, I think I need to reassess my self perception as a slow climber. Generally speaking, between my head and my legs, I think that my head is the weaker.
M21E, 4.7km, 235m climb = 43:29, 9:15/km
Great terrain, great map, great course, great venue. Very fun. Quite a pleasure to run here.
The easy leg to C1 got my legs going too fast and I blew C2 for 3:30. I read the map and had a plan but was too low and didn't see the saddle I wanted; ended up climbing partially up the wrong hill before thinking no way could this be right. On the positive side, I quickly figured out where I must be and went straight to the control.
C3, C4 and C5 were good in that I took the time to read the map and have good plans. That said, I could only take these one at a time and could not
plan ahead; I have to walk on the exit to plan the next. I'm sure the fast guys can keep a more even pace.
On the way to C6 I got sucker by an elephant track into drifting right. It didn't seem correct as I climbed the last approach but because I saw someone punch a bag ahead of me I was forced to check. Noped. Pause. Relocated. Correct. Again fairly quickly but I lost another 1:00. I made sure I got myself on back on track and refocussed for a good spike of C7.
Now the course was much easier but I lost another 40s on the way to C9 when I drifted low. Otherwise, the rest of the course was run and shoot. I did my best to push and told myself, "The fast guys will run this," so I did my best to keep moving, particularly on the big climb to C12. A quick glance of the splits posted on site indicates I was moving well on the running legs. It was fun for me to stretch out.
Overall, I figure I lost a bit over 5 min. However, on these "championship" middle events I have often had some booms much bigger than 3:30. So while I will only grade this a B performance, I am happy to have a B on a quality course.
Epilogue after reviewing splits:
My estimation of time lost due to errors was about spot on.
Surprised to find I had a very good split on the long climb to C12 being on 22% back. However, I was relatively slow on C13's short leg. I think this was more due to nav. than pure running speed. Thus, I think I need to reassess my self perception as a slow climber. Generally speaking, between my head and my legs, I think that my head is the weaker.
Thursday Jul 1, 2010 #
Orienteering 40:00 [3]
NAOC Model outside of Cranbrook, BC.
Ooooo! Ahhhhh! Nice mapping, nice paper, nice reproduction, nice terrain, niceness all around.
Ooooo! Ahhhhh! Nice mapping, nice paper, nice reproduction, nice terrain, niceness all around.
Wednesday Jun 30, 2010 #
Orienteering 40:00 [3]
Got up early and went back to Camp Sekani, the site of the sprint champs, and reran my course. As I mentioned in my race report, it is a nice place and I was happy to be able to visit again. It was also useful from a technique perspective. I was able to reinforce the things that I had done well and note some places where I could have gained some time. Even when running a second time, it was easy to make mistakes.
Orienteering 1 [3]
US Trail O Champs
I enjoyed the outing because, if for no other reason, it was a nice day to go for a stroll in the woods doing something different and sort of interesting. I don't know how I did in the results but probably near the lower end. Joe B. gave me some good tips and advice before starting or I surely would have done worse. Still, there are some subtleties to learn regarding rules and the "nav" techniques. I'm afraid that I have neither the patience or the interest to learn or develop either. And the whole endeavor seems a little idiosyncratic and full of technicalities for my taste. But to each his own. One particularly positive note was that the time controls were first thing, thus avoiding the queue I have found at previous events when the timed control was in the middle.
I enjoyed the outing because, if for no other reason, it was a nice day to go for a stroll in the woods doing something different and sort of interesting. I don't know how I did in the results but probably near the lower end. Joe B. gave me some good tips and advice before starting or I surely would have done worse. Still, there are some subtleties to learn regarding rules and the "nav" techniques. I'm afraid that I have neither the patience or the interest to learn or develop either. And the whole endeavor seems a little idiosyncratic and full of technicalities for my taste. But to each his own. One particularly positive note was that the time controls were first thing, thus avoiding the queue I have found at previous events when the timed control was in the middle.
Note
Other travel notes:
* Saturday. After the race I grabbed Vladimir and we sped back to the Motel 6 to watch the US vs Ghana football game. Later, Joe and Eddie showed up and we watched the US loose in OT. We then spent the afternoon watching bad movies before heading out to a local and rowdy pizza place. Vlad and Joe kept talking about "flash sideways" and I still don't know what that means.
* Sunday. Long. Late lunch at Dave's pizza, BOD meeting, dinner at Ionic Burrito, settling in to home at Gonzaga Univ.
* Monday. Sprint. AGM. Joe, Eddie and I collectet food and took it back to their campsite along the Spokane River.
* Tuesday. Sleep in. Got to Greg Lennon's and Eddie mapping/lidar seminar. Joe, Eddie and I drove up to the peak of Mt. Spokane for some great 360deg views. Rowing then late dinner at Gino's (pretty average).
* Wed. Jog at Camp Sekani, pack, Trail O, team meeting, killing time until Lisa shows up, dinner at Rusty Moose (near airport).
* Saturday. After the race I grabbed Vladimir and we sped back to the Motel 6 to watch the US vs Ghana football game. Later, Joe and Eddie showed up and we watched the US loose in OT. We then spent the afternoon watching bad movies before heading out to a local and rowdy pizza place. Vlad and Joe kept talking about "flash sideways" and I still don't know what that means.
* Sunday. Long. Late lunch at Dave's pizza, BOD meeting, dinner at Ionic Burrito, settling in to home at Gonzaga Univ.
* Monday. Sprint. AGM. Joe, Eddie and I collectet food and took it back to their campsite along the Spokane River.
* Tuesday. Sleep in. Got to Greg Lennon's and Eddie mapping/lidar seminar. Joe, Eddie and I drove up to the peak of Mt. Spokane for some great 360deg views. Rowing then late dinner at Gino's (pretty average).
* Wed. Jog at Camp Sekani, pack, Trail O, team meeting, killing time until Lisa shows up, dinner at Rusty Moose (near airport).
Note
Race results:
Middle: 13/27 on blue.
Long: 3/9 in M40. 5/35 on red (M35+M40+M45).
Spring: 1/6 in M40. 2/26 on red (M35+M40+M45).
Middle: 13/27 on blue.
Long: 3/9 in M40. 5/35 on red (M35+M40+M45).
Spring: 1/6 in M40. 2/26 on red (M35+M40+M45).
Tuesday Jun 29, 2010 #
Row (2X) 55:00 [3]
Hooked up with the Spokane River Rowing Assoc. for their Tue evening workout. Went out in a 2X with a Spokanite named Lisa. There was a good bit of east wind blowing against the westward current, which made the water a bit choppy at times. However, it wasn't anything worse than typical White Rock conditions. We rowed east about 5k up to an island then came back. It is a really pretty river with a scattering of nice homes and parkland -- very very nice. There was a 4X and a 4+ out as well and Lisa seemed to get a kick out of the fact that we were passing them. All and all, a great evening.