Training Log Archive: TrautIn the 7 days ending Oct 22, 2012:
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Monday Oct 22, 2012 #
7 PM
Aqua-jogging 1:00:00 [2]
After 3 days of running in the woods at the NAOC, I actually felt good?! No matter how my performance and lack of improvement navigating is a negative- the real take home is that my knees held up extremely well to 3 days of orienteering with 6 hr. drives on either side of the weekend.
I knew that feeling good was a good sign and I am thrilled. I headed to the pool to do some no impact work. I felt good form for most of the hour and felt good. I couldn't really generate any work that taxed my cardiovascular system at all. I was spinning really well, but couldn't really push. I didn't question that and had a nice relaxing smooth aqua-jog. Usually tired for me is tight muscles fighting each other. This time, I think restrictions on my metabolism kept me down to let me recover. That is the way it is supposed to be. A rare feeling for me.
I knew that feeling good was a good sign and I am thrilled. I headed to the pool to do some no impact work. I felt good form for most of the hour and felt good. I couldn't really generate any work that taxed my cardiovascular system at all. I was spinning really well, but couldn't really push. I didn't question that and had a nice relaxing smooth aqua-jog. Usually tired for me is tight muscles fighting each other. This time, I think restrictions on my metabolism kept me down to let me recover. That is the way it is supposed to be. A rare feeling for me.
Sunday Oct 21, 2012 #
9 AM
Orienteering race 29:41 2.25 mi (13:10 / mi) +115ft 12:34 / mi
ahr:134 max:159 shoes: Brooks Pure Connect
After a good night at Dee and Gwen's I had to head out pretty early for this one. I didn't sleep well all weekend, but had a good time seeing them and had some great meals. It was a bit more of a brisk nice fall day today. I ended up being one of the only people wearing shorts. I assume I can in a sprint.
I purposefully did not warm up yesterday so I did not go out hard because I felt good. Today I wanted to be fast and thought I could be, so I got in a good warm-up.
After the 1-15000 map yesterday todays 1-4000 was hard to adjust too as was the jumble of controls one on top of another. Where I thought the sprint would be to my advantage as a runner, my navigation errors are that much more of an impact and I was near last place. I was clean through some of the course, but I was using buildings. On the forth control I head to the woods and the big error. The control was like 30 ft. into the woods, but I was looking much further so I passed by the control and ran out as far as the radio control before coming back past the control again to get my bearings and got frustrated and cursed it when I realized how close it was. I was clean but slow on some more and just as I started racing again, the jumble of controls messed with me as I went from 15-5 just confusing the jumble. I didn't go all the way, but had to redirect.
All in all, the 7:00 error on number 4 did me in. I have to practice following features and seeing distance on a map. Enjoyed watching the relay and had a great time. Got a taste and I want to get good at this sport. I am going to get Andy to give me some help. I picked his brain on the way back as I gave him a ride home.
Results: http://www.naoc2012.org/results/index.php
Quick Route:
https://picasaweb.google.com/lh/photo/DOymKs0RxmGc...
I purposefully did not warm up yesterday so I did not go out hard because I felt good. Today I wanted to be fast and thought I could be, so I got in a good warm-up.
After the 1-15000 map yesterday todays 1-4000 was hard to adjust too as was the jumble of controls one on top of another. Where I thought the sprint would be to my advantage as a runner, my navigation errors are that much more of an impact and I was near last place. I was clean through some of the course, but I was using buildings. On the forth control I head to the woods and the big error. The control was like 30 ft. into the woods, but I was looking much further so I passed by the control and ran out as far as the radio control before coming back past the control again to get my bearings and got frustrated and cursed it when I realized how close it was. I was clean but slow on some more and just as I started racing again, the jumble of controls messed with me as I went from 15-5 just confusing the jumble. I didn't go all the way, but had to redirect.
All in all, the 7:00 error on number 4 did me in. I have to practice following features and seeing distance on a map. Enjoyed watching the relay and had a great time. Got a taste and I want to get good at this sport. I am going to get Andy to give me some help. I picked his brain on the way back as I gave him a ride home.
Results: http://www.naoc2012.org/results/index.php
Quick Route:
https://picasaweb.google.com/lh/photo/DOymKs0RxmGc...
 |
| From Orienteering maps |
Saturday Oct 20, 2012 #
11 AM
Orienteering race 2:21:33 7.67 mi (18:27 / mi) +1214ft 16:03 / mi
ahr:128 max:174 shoes: Brooks Pure Connect
NAOC Long course
This was my best day of the three. I was a few places up form last on the red course, but I had a nice string of competitive controls in the last third of the course after some of my typical big errors.
I was happy with 1 and 2. I got distracted by some cliff features early on my way to 3, but corrected well (another misjudge of distance, but I just needed to trust myself more because I knew it). 4-5-6 were fine but I was slow on easy controls the whole way. My confidence took a shot the day before.
Number 7 was my first real time error, and I wasn't that far off, just a bit high and wasn't finding it. I wandered a bit but found it. Really, for me not too bad a mistake- not the big one. My confidence still took a hit afterward and I took very slow methodical bearings on the next long control because I was misjudging distance to contour features. I was on track though. 8 an 9 were fine.
the big one was 10. I found my way to the cliffs OK, but didn't use them as an attack point properly. I could have headed out to that clearing to attack, but instead kept on my bearing and looked for a clearing. My bearings just aren't that good an dI was off. I rely on them too much instead of features because of my distance judging problems with features. Anyway, this one was off and I found an unmapped clearing- of course that was not the correct clearing. I got really mad to be making what I knew to be the big mistake. I eventually headed east to the lake and used that as my attack point and then road the ride up to the correct location.
Then my second place big one was 11. I followed features well only I missed the opening to the north that fed the stream and kept heading east. I realized it and headed back and tight to the control using the small stream. Here is where things got good for me though.
control 12 through the finish I was competitive. There were people I was seeing and competing with, beating them at times, taking different routes or just better ones. They pushed me speed wise, but I wasn't making the mistakes either. I took a very different route to 15 then the guy I had been battling over the last 2 controls and beat him to the finish (we came together again on 17-18 an dI pulled ahead on making a better attack on 19 as he missed it).
My route on 15 was to go over the top and ride the ridge around to the lake since going up isn't bad for me and most people woud stick flat (south of the knob) which could get messy. The altitude changes were bigger and slower then I thought so I adjusted and had a really good control in later split analysis - again I love the graphing tools. I was very competitive on that control and several others in this series. That fet good. I was boarding the bus leaving the arena with a guy form Norway who ran RedX and we were comparing splits. He beat be by a lot overall, but I got him on a few there and was competitive throughout that series. That is a really positive step for me.
The weather was dry and nice. Lots of fun hanging around after the run with WPOC and NEOOC competitors. Much more enjoyable day then yesterday.
results: http://www.naoc2012.org/results/index.php
Quickroute:
https://picasaweb.google.com/lh/photo/64ppqzjd24Ar...
After competition, with the Northeast Ohio crew:
https://picasaweb.google.com/lh/photo/-f1HubULTBPk...
This was my best day of the three. I was a few places up form last on the red course, but I had a nice string of competitive controls in the last third of the course after some of my typical big errors.
I was happy with 1 and 2. I got distracted by some cliff features early on my way to 3, but corrected well (another misjudge of distance, but I just needed to trust myself more because I knew it). 4-5-6 were fine but I was slow on easy controls the whole way. My confidence took a shot the day before.
Number 7 was my first real time error, and I wasn't that far off, just a bit high and wasn't finding it. I wandered a bit but found it. Really, for me not too bad a mistake- not the big one. My confidence still took a hit afterward and I took very slow methodical bearings on the next long control because I was misjudging distance to contour features. I was on track though. 8 an 9 were fine.
the big one was 10. I found my way to the cliffs OK, but didn't use them as an attack point properly. I could have headed out to that clearing to attack, but instead kept on my bearing and looked for a clearing. My bearings just aren't that good an dI was off. I rely on them too much instead of features because of my distance judging problems with features. Anyway, this one was off and I found an unmapped clearing- of course that was not the correct clearing. I got really mad to be making what I knew to be the big mistake. I eventually headed east to the lake and used that as my attack point and then road the ride up to the correct location.
Then my second place big one was 11. I followed features well only I missed the opening to the north that fed the stream and kept heading east. I realized it and headed back and tight to the control using the small stream. Here is where things got good for me though.
control 12 through the finish I was competitive. There were people I was seeing and competing with, beating them at times, taking different routes or just better ones. They pushed me speed wise, but I wasn't making the mistakes either. I took a very different route to 15 then the guy I had been battling over the last 2 controls and beat him to the finish (we came together again on 17-18 an dI pulled ahead on making a better attack on 19 as he missed it).
My route on 15 was to go over the top and ride the ridge around to the lake since going up isn't bad for me and most people woud stick flat (south of the knob) which could get messy. The altitude changes were bigger and slower then I thought so I adjusted and had a really good control in later split analysis - again I love the graphing tools. I was very competitive on that control and several others in this series. That fet good. I was boarding the bus leaving the arena with a guy form Norway who ran RedX and we were comparing splits. He beat be by a lot overall, but I got him on a few there and was competitive throughout that series. That is a really positive step for me.
The weather was dry and nice. Lots of fun hanging around after the run with WPOC and NEOOC competitors. Much more enjoyable day then yesterday.
results: http://www.naoc2012.org/results/index.php
Quickroute:
https://picasaweb.google.com/lh/photo/64ppqzjd24Ar...
 |
| From Orienteering maps |
After competition, with the Northeast Ohio crew:
https://picasaweb.google.com/lh/photo/-f1HubULTBPk...
 |
| From Pictures for log |
4 PM
hiking/ walking 1:00:00 [1]
On such a great fall day back in the area I grew up, I couldn't resist taking a little hike before heading back to Dee and Gwen's. There was so much great hiking all around us when I was growing up, the Delaware Water Gap Nat. Rec. Area just never got explored. So I parked at the the intersection of the closed road to the Dingmans Ferry visitor center and 209 and walked up the road to Silverthread Falls and Dingmans Falls. I wanted to see if this is a place Gail would like, and I definitely think it is. The falls were actually impressive and interesting. A nice little hike.
Friday Oct 19, 2012 #
12 PM
Orienteering race 2:30:00 [2]
shoes: Brooks Pure Connect
Middle course for NAOC. No splits because I mis-punched, but splits and analysis can be found at: http://www.naoc2012.org/results/index.php I am on RedX.
Positives and negatives... This meet was a great experience, but the reality is that I am not improving in my navigating skills. This isn't like the cycling time trial where I can stil be competitive in a sport i am not good at. I am really battling not to be last i orienteering, and I was worse then last today. I really haven't improved much since my last a-meet. I found out what middle distance is- it is more technical then long. There were really no handrails at all on this course (except maybe one control where you could follow a cliff line). I really struggled to work with the contours on the map. The changes just didn't seem to line up and I resorted to bearings for everything, and that wasn't enough. I think my real difficulty is putting judging distance. I think that really damaged my ability to follow features on the map and contours as well as the obvious reason I found #2 before #1, crossed the road before going back for 4, and found 7 before 6. The fact I was trying to be fast just kills my ability to keep monitoring and correct. I need practice and lots of it.
In all honestly, the first 11 controls had me positioned as well as I did on the long course (my best of the weekend) or better. So everyone does struggle with the technical nature of the course. It woudhave benefitted me to sow down and correct more. I think I would have been faster overall. But the point is that I was pretty depressed Friday night after the meet, but the splits said I wasn't so far off my normal self (which is battling for the top half of the bottom third of the pack).
What had me really depressed was #12, for obvious reasons if you check the picture of my splits below. 1 hour and 32 minutes and I never found it. How do you make an error like that?! In studying the master map I figured out what I did wrong and verified that I really knew what I had done wrong, but did n't trust myself.
In my approach to 12I took a bearing to the cliff wall and then I must have allowed myself to pivot south. The little knob the control was on was much closer then I thought and I looked across the re-entrant to the south west as the way up to the knob highpoint. I got up there and it was a clearing as was supposed to be and cliffs around the far side as it was supposed to be. It was all much much too large though. I realized that this wasn't a high point it formed a ridge going southward. I came across what I would later find as control 141 and then 145. 145 was in a clearing with water. I identified that on the map. The water could be only temporary with all the rain, but the clearing had to be mapped, but all of that still wasn't enough to give me confidence ein my map reading skills to convince me I was so far off. I went back and forth, found the radio control on near the arena that I coud hear- even that didn't verify in my head that my thoughts were correct. I eventually just headed in the direction of 13 an bam I was there- way to quickly. I finished up the same.
Yes, an hour and 32 minutes must be a record at a meet of this quality and I end up with a mispunch. Probably for the best. Interestingly, there are only two people who entered their courses on route gadget and one made the same mistake I did.
I need a lot more practice.
Wet wet day... they were packing up the arena when I got done- just headed to Dee and Gwen's place.
RedX map:
https://picasaweb.google.com/lh/photo/vOeM83FBLFwL...
Yes, I do think this is a record...
https://picasaweb.google.com/lh/photo/0xsEa8vYRjdx...
all controls:
https://picasaweb.google.com/lh/photo/UoqoT--TX1BF...
Positives and negatives... This meet was a great experience, but the reality is that I am not improving in my navigating skills. This isn't like the cycling time trial where I can stil be competitive in a sport i am not good at. I am really battling not to be last i orienteering, and I was worse then last today. I really haven't improved much since my last a-meet. I found out what middle distance is- it is more technical then long. There were really no handrails at all on this course (except maybe one control where you could follow a cliff line). I really struggled to work with the contours on the map. The changes just didn't seem to line up and I resorted to bearings for everything, and that wasn't enough. I think my real difficulty is putting judging distance. I think that really damaged my ability to follow features on the map and contours as well as the obvious reason I found #2 before #1, crossed the road before going back for 4, and found 7 before 6. The fact I was trying to be fast just kills my ability to keep monitoring and correct. I need practice and lots of it.
In all honestly, the first 11 controls had me positioned as well as I did on the long course (my best of the weekend) or better. So everyone does struggle with the technical nature of the course. It woudhave benefitted me to sow down and correct more. I think I would have been faster overall. But the point is that I was pretty depressed Friday night after the meet, but the splits said I wasn't so far off my normal self (which is battling for the top half of the bottom third of the pack).
What had me really depressed was #12, for obvious reasons if you check the picture of my splits below. 1 hour and 32 minutes and I never found it. How do you make an error like that?! In studying the master map I figured out what I did wrong and verified that I really knew what I had done wrong, but did n't trust myself.
In my approach to 12I took a bearing to the cliff wall and then I must have allowed myself to pivot south. The little knob the control was on was much closer then I thought and I looked across the re-entrant to the south west as the way up to the knob highpoint. I got up there and it was a clearing as was supposed to be and cliffs around the far side as it was supposed to be. It was all much much too large though. I realized that this wasn't a high point it formed a ridge going southward. I came across what I would later find as control 141 and then 145. 145 was in a clearing with water. I identified that on the map. The water could be only temporary with all the rain, but the clearing had to be mapped, but all of that still wasn't enough to give me confidence ein my map reading skills to convince me I was so far off. I went back and forth, found the radio control on near the arena that I coud hear- even that didn't verify in my head that my thoughts were correct. I eventually just headed in the direction of 13 an bam I was there- way to quickly. I finished up the same.
Yes, an hour and 32 minutes must be a record at a meet of this quality and I end up with a mispunch. Probably for the best. Interestingly, there are only two people who entered their courses on route gadget and one made the same mistake I did.
I need a lot more practice.
Wet wet day... they were packing up the arena when I got done- just headed to Dee and Gwen's place.
RedX map:
https://picasaweb.google.com/lh/photo/vOeM83FBLFwL...
 |
| From Orienteering maps |
Yes, I do think this is a record...
https://picasaweb.google.com/lh/photo/0xsEa8vYRjdx...
 |
| From Pictures for log |
all controls:
https://picasaweb.google.com/lh/photo/UoqoT--TX1BF...
 |
| From Orienteering maps |
Thursday Oct 18, 2012 #
4 PM
Aqua-jogging 1:00:00 [3]
I will be racing all three days this weekend which will be hard enough on my knees. The fact that my legs are not firing well all week makes it a bit worse. I am excited to do as well as my body and mind will let me in such a big meet this weekend, so I hit the pool to get some rhythm with my form in the non impact environment and some loosening up form the water motion. A solid hour of aqua-jogging. It will be interesting this weekend. A solid showing might be at least 2/3 of the way down the results or worse. I am really curious.
It will be an early rise (4am) and long 6 hr. Drive to the competition site tomorrow.
It will be an early rise (4am) and long 6 hr. Drive to the competition site tomorrow.
Wednesday Oct 17, 2012 #
2 PM
Orienteering 1:10:00 [2] 6.0 mi (11:40 / mi)
shoes: Brooks Pure Connect
I am working the after school program again, so I had a few hours off during the day. I headed over to Hartwood Acres again to try a 'map run'. My ability to 'feel' the map on the move will take a lot of practice. I became inspired to train for Orienteering at this point in time. I know that it will have no effect on how far down on the results sheet I will be at the NAOC this weekend. The event may have just brought about the inspiration because I am thinking more about orienteering with such a large event being within driving distance (I don't know that I have ever run in such an international event - I am not very god at orienteering, so I will be near the back of the results).
Competing this weekend will give me great experience and, similar to last weekend's cycling time trial, will give me a baseline on where I stand (although this will be much larger competition and much better).
So the map run was slow with lots of stopping to really look at what the upcoming features are so I can see them coming. Eventually, when I am past my knee problems, this type of work can turn into a fartlek (which is what orienteering really is). For now, it is really more of a low key running day. Today that was just what I needed. My knees, my legs, everything just felt awful today. I had no pickup at all. Stopping to absorb the map came way too easily to me mentally. To be honest, I have been in a down phase all week physically. One very low key run is probably about as much as I should do this week, knowing that I am going to race each day this weekend.
Competing this weekend will give me great experience and, similar to last weekend's cycling time trial, will give me a baseline on where I stand (although this will be much larger competition and much better).
So the map run was slow with lots of stopping to really look at what the upcoming features are so I can see them coming. Eventually, when I am past my knee problems, this type of work can turn into a fartlek (which is what orienteering really is). For now, it is really more of a low key running day. Today that was just what I needed. My knees, my legs, everything just felt awful today. I had no pickup at all. Stopping to absorb the map came way too easily to me mentally. To be honest, I have been in a down phase all week physically. One very low key run is probably about as much as I should do this week, knowing that I am going to race each day this weekend.
Tuesday Oct 16, 2012 #
2 PM
Road Biking 2:01:45 [3] 37.2 mi (18.3 mph) +2063ft
What a great fall day in Western PA. I am working the after school program today so I could take a few hours off in the afternoon today and not have to be chasing darkness. My knees were a bit sore today when I was walking around, so it was good that yesterday was mostly a recovery day. My goal was a nice easy ride. I was able to do that for the most part, but I did get tired and my back did start to bother me just because I was going longer. I know this length would be short for most cyclists, but I have always struggled to bike long distances in my back and quads. I really wanted to get in a nice ride today. It really was a nice crisp (and windy) fall day.
My knees for the most part did hold up. I did not feel strong at all (especially going uphill), so it wasn't a great ride from that point of view, but I will take it.
http://app.strava.com/rides/25222806
My knees for the most part did hold up. I did not feel strong at all (especially going uphill), so it wasn't a great ride from that point of view, but I will take it.
http://app.strava.com/rides/25222806