Training Log Archive: mintoreIn the 7 days ending Dec 13, 2014:
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Saturday Dec 13, 2014 #
Event: OCIN TROL #4 - Indian Creek
Note
Green + Brown today = Red
12 PM
Orienteering race 36:37 *** 3.7 km (9:53 / km) +18m 9:39 / km
ahr:134 max:165 spiked:9/13c shoes: X-Talon 212
Indian Creek TROL#4 Brown 2.4 km
Some challenging courses by M. Minium.
Not well started. Tried to come through the lighter green from the E to control #1. Misery for 6:43. Didn't really get much change to move because of the younger, more tightly spaced honeysuckle as evidenced by the avg HR. Bring on the flamethrowers!
Some challenging courses by M. Minium.
Not well started. Tried to come through the lighter green from the E to control #1. Misery for 6:43. Didn't really get much change to move because of the younger, more tightly spaced honeysuckle as evidenced by the avg HR. Bring on the flamethrowers!
Orienteering race 48:46 *** 5.39 km (9:03 / km) +120m 8:08 / km
ahr:146 max:162 spiked:22/24c shoes: X-Talon 212
Indian Creek TROL#4 Green 4.5 km
A touch better, faster and a bit more pumped. Found good ways through most of the way to C10. A simple but sprinty loop and then messed up C13. There might be another creek channel between 10 and 13; what ever happened, I lost my line as I passed by C10 and ended up on the wrong flat, which was pretty heavily populated at the time. I finally clued in and made haste to the bag. Fine to C17 (drifted 50 m NW), battled to C18 through the "white" patch, and ran the low ground to C21 after climbing partway up the spur and out of the green. This was very fast and closer to the line than road and trail. Kudos to dersu who took on the brush and did this in under 40 minutes!!
Back to the first line of this description. The theme of needing more "warmup" has appeared across many races. The physical loosen-up has not been a problem, just jogging a bit more before my start. Race brain is the next problem to tackle.I plan to start bringing some espresso or Mtn Dew to somehow get the morning smacked into me before the first race.
A touch better, faster and a bit more pumped. Found good ways through most of the way to C10. A simple but sprinty loop and then messed up C13. There might be another creek channel between 10 and 13; what ever happened, I lost my line as I passed by C10 and ended up on the wrong flat, which was pretty heavily populated at the time. I finally clued in and made haste to the bag. Fine to C17 (drifted 50 m NW), battled to C18 through the "white" patch, and ran the low ground to C21 after climbing partway up the spur and out of the green. This was very fast and closer to the line than road and trail. Kudos to dersu who took on the brush and did this in under 40 minutes!!
Back to the first line of this description. The theme of needing more "warmup" has appeared across many races. The physical loosen-up has not been a problem, just jogging a bit more before my start. Race brain is the next problem to tackle.I plan to start bringing some espresso or Mtn Dew to somehow get the morning smacked into me before the first race.
Thursday Dec 11, 2014 #
5 PM
Road running 1:04:56 8.14 mi (7:59 / mi) +42m 7:51 / mi
ahr:148 max:163 shoes: Saucony Progrid Wide 2
Last class done. Yipee! A long run that was supposed to be evenly paced. It ended up being a good hard run of mostly negative splits. So much for self control.
Warmup-down 8:40 0.33 mi (26:07 / mi)
ahr:99 max:120 shoes: Saucony Progrid Wide 2
Tuesday Dec 9, 2014 #
Weights 25:00 [3]
one set
Treadmill 20:00 [4] 2.74 mi (7:18 / mi)
max:170 shoes: Saucony Progrid Wide 2
set at 11, fairly hard to 9% grade
Sunday Dec 7, 2014 #
Event: OCIN TROL #3 - Sebald Park
12 PM
Orienteering race 1:16:11 **** 7.63 km (9:59 / km) +168m 9:00 / km
spiked:22/27c shoes: X-Talon 212
Sebald Park, Red
I had a good time. I mention this because Sebald is the park where a piece of dark green construction paper would work for a good chunk of the map. To be fair, there are some trails through this and Mike did not keep us mired in the honeysuckle the whole time; the end of the race was pretty quick.
Performance wise, there were good things. I managed to keep my focus on moving quickly and transitioning for the majority of the legs. There was one huge and one significant error. Control 3, I tried to be cute and take the high trail and run back from 4 to 3. The hillside around 3 had some features; a very faint trail, some rocky ground, and maybe some boulder piles. The honeysuckle was really dense and I missed. It took 3 tries to get this for an 8 min error. I overran the correct reentrant for 16 as well. I was happy and surprised that I held this to 1.5-2 min lost. On the other side, I moved fast for some parts and there were some other technical controls that I hit really solidly.
I had a good time. I mention this because Sebald is the park where a piece of dark green construction paper would work for a good chunk of the map. To be fair, there are some trails through this and Mike did not keep us mired in the honeysuckle the whole time; the end of the race was pretty quick.
Performance wise, there were good things. I managed to keep my focus on moving quickly and transitioning for the majority of the legs. There was one huge and one significant error. Control 3, I tried to be cute and take the high trail and run back from 4 to 3. The hillside around 3 had some features; a very faint trail, some rocky ground, and maybe some boulder piles. The honeysuckle was really dense and I missed. It took 3 tries to get this for an 8 min error. I overran the correct reentrant for 16 as well. I was happy and surprised that I held this to 1.5-2 min lost. On the other side, I moved fast for some parts and there were some other technical controls that I hit really solidly.