Training Log Archive: RickaIn the 7 days ending Mar 21, 2011:
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Sunday Mar 20, 2011 #
Orienteering race 1:58:00 [4]
Another wonderful day to be at S-F Scout Ranch for my second Runt. Wore one layer - long sleeve to protect arms - only a bit over-dressed as temperature hit 60's by end. Carried camel-back (2/3 full) and ate one protein bar - both useful. Great courses again - thanks Bill!
Overall a smooth run. By #2, Erin (MN) and I were last two of large lead pack. At #3, "everyone else" turned north for Grunt course. On short trail run from 2-3, looked for skip. For 1st half, #7 looked obvious (saved distance & climb). Opened map to 2nd half - nothing was clearly better (13, 16, 20 were possible). In hindsight, still like #7. Erin and I had similar pace and skill; ran 2-6 together. At 6, I went SW to 8, she hadn't chosen skip yet - chose not to follow me - went W to 7. I met Spike (Runt winner) at #8 - even with going to 7 with error, he was still ahead of me.
Very good orienteering #1-11; okay pace. Drank one glass water at #11 - 3rd to visit? On route to 12, BS trails and ropes course obstacles were confusing - then lots of big downed oaks. I focused on getting through oaks - lost map contact. Big paralled error, 150 m north. Saw a control -- very glad it was #16. Lesson: When tired, unexpected features are hard to adjust for. STOP and think!
Checked off #17 on way to #13 - helped later since #17 was in think scrub oak area. On way to #14, changed my mind from cautious route to 'cut the corner'. Bad idea. Couldn't read parallel renetrants - bounced right and left - helped by small mapped bare rock.
Tired, but clean #15-#18. Met Beth at 17 (#182). Don't believe her version of our meeting! :) :) (Seeing her confused, I punched and said, "182?" How confusing could that be? I broke my rule of saying nothing - except perhaps 'Hi' and 'Have a good run'.)
#19 - followed small trail to near control circle - couldn't get map to match ground - bounced among 3 reentrants. Reading streams would have been more reliable.
#20-F: Follow upstream for 600m? Really tired, but with handrail and open woods, couldn't find an excuse not to run.
Overall: 3rd on Runt: About 25 minutes behind Spike and Joe Sackett; about 30 minutes ahead of Erin in 4th. I'm estimating that the 3 errors cost 8-12 minutes - at S-F, glad that I relocated fairly well.
Overall a smooth run. By #2, Erin (MN) and I were last two of large lead pack. At #3, "everyone else" turned north for Grunt course. On short trail run from 2-3, looked for skip. For 1st half, #7 looked obvious (saved distance & climb). Opened map to 2nd half - nothing was clearly better (13, 16, 20 were possible). In hindsight, still like #7. Erin and I had similar pace and skill; ran 2-6 together. At 6, I went SW to 8, she hadn't chosen skip yet - chose not to follow me - went W to 7. I met Spike (Runt winner) at #8 - even with going to 7 with error, he was still ahead of me.
Very good orienteering #1-11; okay pace. Drank one glass water at #11 - 3rd to visit? On route to 12, BS trails and ropes course obstacles were confusing - then lots of big downed oaks. I focused on getting through oaks - lost map contact. Big paralled error, 150 m north. Saw a control -- very glad it was #16. Lesson: When tired, unexpected features are hard to adjust for. STOP and think!
Checked off #17 on way to #13 - helped later since #17 was in think scrub oak area. On way to #14, changed my mind from cautious route to 'cut the corner'. Bad idea. Couldn't read parallel renetrants - bounced right and left - helped by small mapped bare rock.
Tired, but clean #15-#18. Met Beth at 17 (#182). Don't believe her version of our meeting! :) :) (Seeing her confused, I punched and said, "182?" How confusing could that be? I broke my rule of saying nothing - except perhaps 'Hi' and 'Have a good run'.)
#19 - followed small trail to near control circle - couldn't get map to match ground - bounced among 3 reentrants. Reading streams would have been more reliable.
#20-F: Follow upstream for 600m? Really tired, but with handrail and open woods, couldn't find an excuse not to run.
Overall: 3rd on Runt: About 25 minutes behind Spike and Joe Sackett; about 30 minutes ahead of Erin in 4th. I'm estimating that the 3 errors cost 8-12 minutes - at S-F, glad that I relocated fairly well.
Orienteering 45:00 [1]
Walked to pick up 5 Orange controls - nice view of lake. Left knee had tightened up - later I remembered that I'd slipped and jammed it once on 2nd half of Runt - no pain until I sat down after finishing. A bit better 20 hours later.
Friday Mar 18, 2011 #
Orienteering 1:00:00 [2]
Hung tapes at Beaumont for Scout Champs.
Good map-reading of rock and contour features. Didn't push it - body still tired from yesterday.
Good map-reading of rock and contour features. Didn't push it - body still tired from yesterday.
Thursday Mar 17, 2011 #
Machines 25:00 [3]
9 machines at Y. I felt hamstring injuries on seated leg curl but feeling stronger.
Swimming 32:00 [2]
8*6 lengths. Upper arms sore and took a while to loosen up. From Tuesday's machines"?
Cycling 1:15:00 [2]
To and from Kayak's (g bowl of soup) via TG, Y, and Forest Park.
What a day! Record high of 83.
What a day! Record high of 83.
Cycling 25:00 [2]
Rode to BJC to pick up Fran.
Tuesday Mar 15, 2011 #
Stair step 28:00 [3]
Intervals at 65/110 spm at Y - felt great.
Machines 25:00 [2]
9 machines at Y. Both hamstring injuries healed - no more tweaks. With that, left leg feels much better - still weak, but not as weak as feared. On Prone Leg Curl, ratio may be closer to 2:1 not 3:1.
Also, left leg held up quite well last Sunday for 3+ hours at CR.
Also, left leg held up quite well last Sunday for 3+ hours at CR.