Training Log Archive: oxensdIn the 26 days ending May 4, 2019:
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Sunday Apr 28, 2019 #
10 AM
Orienteering race (10.96km 11.90 min/km) 2:10:30 [3] *** 7.9 km (16:31 / km) +478m 12:41 / km
ahr:130 max:167 spiked:4/8c
West Point long red / M45, at Camp Shea. This was a really tough one - terrain and course, and I did terribly poor. Worst run in several years. Lack of focus, stupid route choices.
Good running weather, high 40s and a bit of rain. The terrain was really tough, stretches of it extremely rocky and steep, which I don't enjoy. I gave up trying hard en route to 5, and changed into "nice day in the woods" mode...7.9km but actually ran 11km, climb advertised as 310m but I did 478m...
#1 had the right idea and was fine until the approach 200m before the control. Then got distracted by lots of runners lower down, and unthinkingly went there. Ended up 200m below the control, found the little stream and followed it up. But not far enough, thought I saw the stream ended, and concluded it wasn't the stream on the map (lots of raining producing extra streams?!). So went down again, before reorienting going back up again. About 7 mins.
#2 Steamed along just fine aiming for the corner of the fire corridor. Except it really doesn't exist anymore, without a lot of guesswork for the unitiated (why is it still on the map?!) and I didn't find it, or at least wasn't sure. Thought I saw it higher up, but no. By this time saw several runners and went towards them - again! Should have immediately realized I was too high up and too close to the steep slope. 3 mins.
#3 spiked it. Decided to approach from above owing to the tricky approach, which was the right decision, but looking at GPS stayed a little too high. Climbed 15-20 m unnecessarily.
#4 only control I am mostly happy about in the whole race. Wish I could have run faster on the rocky paths.
#5 got to the path without problems, then left my brain behind on the path. It (the path) was very rocky, So cleverly I thought let's do the climb now and cruise to the control on the ledge. Well, 1) a terrible idea given how steep and rocky the slope is. I had to hang on for dear life and was barely able to move forward; and 2) I managed to climb 15-20m too high. "spiked" the control, but wasted about 8 minutes on the slope. I really don't know what I was thinking - shockingly bad decision to leave the path so early!
#6 had decided while on the slope to #5 that I wasn't enjoying this, so stopped trying to go fast. Hesitated about route choice, but decided on the path which turns out to be the correct choice given that the forest was really dense/should have been green. Stefan S went straight and is sure going around was faster. Came a little low but ok, probably 1 min.
#7 as far as the straight route choice is concerned I did fine. Thought long and hard about going around on the path but decided against it - wrong choice. Clearly faster. Probably lost 6 minutes on route choice.
#8 at this point I was really fed up and more or less walked through the dense bush.
Finished towards the bottom in M45 and on Red. Sloppy navigation in very challenging terrain, poor route choices. Really mad at myself. Lost about 25 minutes, AP only reports 12 but that is clearly understating my troubles...
Map and GPS:
http://www.oxenstierna.com/davidoxenstierna/orient...
Good running weather, high 40s and a bit of rain. The terrain was really tough, stretches of it extremely rocky and steep, which I don't enjoy. I gave up trying hard en route to 5, and changed into "nice day in the woods" mode...7.9km but actually ran 11km, climb advertised as 310m but I did 478m...
#1 had the right idea and was fine until the approach 200m before the control. Then got distracted by lots of runners lower down, and unthinkingly went there. Ended up 200m below the control, found the little stream and followed it up. But not far enough, thought I saw the stream ended, and concluded it wasn't the stream on the map (lots of raining producing extra streams?!). So went down again, before reorienting going back up again. About 7 mins.
#2 Steamed along just fine aiming for the corner of the fire corridor. Except it really doesn't exist anymore, without a lot of guesswork for the unitiated (why is it still on the map?!) and I didn't find it, or at least wasn't sure. Thought I saw it higher up, but no. By this time saw several runners and went towards them - again! Should have immediately realized I was too high up and too close to the steep slope. 3 mins.
#3 spiked it. Decided to approach from above owing to the tricky approach, which was the right decision, but looking at GPS stayed a little too high. Climbed 15-20 m unnecessarily.
#4 only control I am mostly happy about in the whole race. Wish I could have run faster on the rocky paths.
#5 got to the path without problems, then left my brain behind on the path. It (the path) was very rocky, So cleverly I thought let's do the climb now and cruise to the control on the ledge. Well, 1) a terrible idea given how steep and rocky the slope is. I had to hang on for dear life and was barely able to move forward; and 2) I managed to climb 15-20m too high. "spiked" the control, but wasted about 8 minutes on the slope. I really don't know what I was thinking - shockingly bad decision to leave the path so early!
#6 had decided while on the slope to #5 that I wasn't enjoying this, so stopped trying to go fast. Hesitated about route choice, but decided on the path which turns out to be the correct choice given that the forest was really dense/should have been green. Stefan S went straight and is sure going around was faster. Came a little low but ok, probably 1 min.
#7 as far as the straight route choice is concerned I did fine. Thought long and hard about going around on the path but decided against it - wrong choice. Clearly faster. Probably lost 6 minutes on route choice.
#8 at this point I was really fed up and more or less walked through the dense bush.
Finished towards the bottom in M45 and on Red. Sloppy navigation in very challenging terrain, poor route choices. Really mad at myself. Lost about 25 minutes, AP only reports 12 but that is clearly understating my troubles...
Map and GPS:
http://www.oxenstierna.com/davidoxenstierna/orient...
Saturday Apr 27, 2019 #
9 AM
Orienteering race (3.8km 9.72 min/km) 36:57 [4] 3.4 km (10:52 / km) +108m 9:23 / km
ahr:155 max:212 spiked:10/11c slept:6.5
Middle red at West Point national meet. Beautiful day, sunny and low 50s, slight rain while I ran.
Missed #1 by being a little low on the slope, lost 2 mins.
Spiked everything else - except for the finish! From #11 there was a big fence right in front, with now indication which way to run. I hesitated, looking for openings, and went left, which turned out to be correct. But then I - naturally I thought - ran towards where all the people were gathered, and thought I saw a finish-looking place. Ran to it, only to be told "the finish is in the middle of the field!" So it was...controls in the middle of the field with no other indication. Poorly planned I must say...lost 45s.
But besides the arrangement around the finish, good course and had a good run. Pretty pleased with my time, would have been below 10 min/km if it weren't for the snafus. This is my current goal, to beat 10 in NY/CT tough forests, which is materially faster than I ran last year or the year before. Placed around the middle of Red (M35 through M45, M20, F21), owing to lots of fast runners...
Map and GPS:
http://www.oxenstierna.com/davidoxenstierna/orient...
Missed #1 by being a little low on the slope, lost 2 mins.
Spiked everything else - except for the finish! From #11 there was a big fence right in front, with now indication which way to run. I hesitated, looking for openings, and went left, which turned out to be correct. But then I - naturally I thought - ran towards where all the people were gathered, and thought I saw a finish-looking place. Ran to it, only to be told "the finish is in the middle of the field!" So it was...controls in the middle of the field with no other indication. Poorly planned I must say...lost 45s.
But besides the arrangement around the finish, good course and had a good run. Pretty pleased with my time, would have been below 10 min/km if it weren't for the snafus. This is my current goal, to beat 10 in NY/CT tough forests, which is materially faster than I ran last year or the year before. Placed around the middle of Red (M35 through M45, M20, F21), owing to lots of fast runners...
Map and GPS:
http://www.oxenstierna.com/davidoxenstierna/orient...
Thursday Apr 25, 2019 #
7 PM
Cardio (ArcTrainer) 30:00 [3] 5.0 km (6:00 / km) +250m 4:48 / km
ahr:130 max:161
Cardio 1, Level 4. 4162 steps
8 PM
Weights 10:00 [3]
Leg extensions 3x20 30 lbs
Leg curls 3x15 20 lbs
Leg curls 3x15 20 lbs
Wednesday Apr 24, 2019 #
8 PM
Treadmill 32:43 [3] 7.0 km (4:40 / km)
ahr:143 max:168
Tuesday Apr 23, 2019 #
9 PM
Cardio (ArcTrainer) 19:48 [3] 3.6 km (5:30 / km) +160m 4:30 / km
ahr:150 max:172
20 minutes Cardio 1 Level 2, 3000 steps
10 PM
Weights 15:00 [3]
3x20 30 lbs leg extensions
3x10 20 lbs leg curls
3x10 20 lbs leg curls
Thursday Apr 18, 2019 #
6 PM
Cardio 35:00 [3]
ahr:130
ArcTrainer Elliptical, 20 minutes Cardio 1 program, Level 1 (first time using new machine).
3x20 Leg Extensions, 30 lbs (first time I have done these in years)
3x10 Leg Curls, 20 lbs (ditto)
3x20 Leg Extensions, 30 lbs (first time I have done these in years)
3x10 Leg Curls, 20 lbs (ditto)
Sunday Apr 14, 2019 #
9 AM
Orienteering race (12.56 8.28 min/km) 1:46:30 [4] 11.1 km (9:36 / km) +258m 8:36 / km
ahr:138 max:182 spiked:18/21c slept:7.0 weight:84.8kg
Looong at Quantico Classic / Junior Nationals, 11.1km in Red / M45.
Good running weather, about 65 and foggy/wet. I had a great run, one of my more enjoyable races in the last 3 years. Open very runnable forest, and surprisingly my legs held up, I even felt better in the second half of the race. Came in 5th in M45 and 6th in Red, which is one of my better results even though I was close to 20 minutes behind Wyatt et al...
Most of the race followed the compass and terrain details quite carefully. Rarely veered off course.
AP reports 1.5 minute loss to #2, that's down to route choice. I thought about going right but decided against it, but right was faster owing to a messy set of up/down climbs in the last 500m in my route. Pretty sure right allowed for faster and more consistent running.
A little slow to #4, especially in the middle where I uselessly followed a windy path through the green which only slowed me down.
Slight wobble to #5, should have gone N of the ponds and instead ended up in a muddy patch to the S and veered too far S to avoid the worst.
Veered left on approach to #6, got confused by multiple streams.
Route choice to #8 could have been better, staying right consistently would have been a little faster instead of using the path and crossing the line. Forest was nearly as fast as the paths.
Veered right to #14, wasn't paying enough attention.
Clean navigation to #16 but probably faster to go left using the stream as a handle, would have avoided some of the green though it wasn't too bad.
AP reports 3 minutes lost, probably about right. Hugely enjoyed the race and felt great afterwards. When my flight back home was cancelled due to weather, I rented a car instead and got back around midnight.
Map and GPS:
http://www.oxenstierna.com/davidoxenstierna/orient...
Good running weather, about 65 and foggy/wet. I had a great run, one of my more enjoyable races in the last 3 years. Open very runnable forest, and surprisingly my legs held up, I even felt better in the second half of the race. Came in 5th in M45 and 6th in Red, which is one of my better results even though I was close to 20 minutes behind Wyatt et al...
Most of the race followed the compass and terrain details quite carefully. Rarely veered off course.
AP reports 1.5 minute loss to #2, that's down to route choice. I thought about going right but decided against it, but right was faster owing to a messy set of up/down climbs in the last 500m in my route. Pretty sure right allowed for faster and more consistent running.
A little slow to #4, especially in the middle where I uselessly followed a windy path through the green which only slowed me down.
Slight wobble to #5, should have gone N of the ponds and instead ended up in a muddy patch to the S and veered too far S to avoid the worst.
Veered left on approach to #6, got confused by multiple streams.
Route choice to #8 could have been better, staying right consistently would have been a little faster instead of using the path and crossing the line. Forest was nearly as fast as the paths.
Veered right to #14, wasn't paying enough attention.
Clean navigation to #16 but probably faster to go left using the stream as a handle, would have avoided some of the green though it wasn't too bad.
AP reports 3 minutes lost, probably about right. Hugely enjoyed the race and felt great afterwards. When my flight back home was cancelled due to weather, I rented a car instead and got back around midnight.
Map and GPS:
http://www.oxenstierna.com/davidoxenstierna/orient...
Saturday Apr 13, 2019 #
Event: QOC Junior Nationals
10 AM
Orienteering race (5.65km 9 min/km) 50:56 [4] *** 4.8 km (10:37 / km) +103m 9:35 / km
ahr:141 max:182 16c rhr:55 slept:5.5 weight:84.8kg
First race of 2019! Quantico Classic / Junior Nationals. I ran Red / M45. Took place at Quantico (inside the Marine Corps base). First time for me ever orienteering in the DC area - amazing considering I spent over 6 years at Georgetown in my 20s! Nice open woods, pretty fast, though wet owing to lots of rain recently, and some deadfall.
Came 5th in M45 (out of 12?), and 10th out of about 22 on Red. 12 minutes behind Joe B and Wyatt R. Roughly in the same running shape I was in last year - not good enough (but new home gym should help now!)
Decent run, had a few wobbles. Woods were subtle with fairly few features. After a 2+ min mistake on #2 I decided to focus better...slightly off on #3 but no more than 20s. #4 to #6 were fine. #7 maybe 10s as I went slightly N. To #8 I decided to avoid the green mess and went N on over the field and followed the old railroad track for a while, pretty fast running, and easier approach to the control. Believe it was just as fast as going straight, and safer. Somehow veered N on #9, 30-45s. Went left to #10 for unclear reasons and had to hop over about 3 waterfilled ditches unnecessarily, 30s. Good navigation to 11 through 14. To 15 followed the road for a while as I was tired and hot, probably made no difference. To last control jumped into the water filled ditch right in front of a happy photographer and dog.
Fun run, lost about 3.5 to 4 minutes in total.
First time with new Suunto 9 Baro, ordered it a few days ago as recently my Suunto Spartan Ultra pretty consistently dropped large portions of the GPS track during upload (or maybe never stored it properly). Weird issue but made the watch pretty useless for me. The GPS tracking on the new watch seems much more accurate, I hardly had to adjust anything, which was never the case with the old Suunto (maybe faulty from the beginning?) Plus the Suunto 9 Baro has a wrist heart rate monitor which should be lots of fun! I peaked at 182 today, higher than expected, average 141.
Map and GPS:
http://www.oxenstierna.com/davidoxenstierna/orient...
Came 5th in M45 (out of 12?), and 10th out of about 22 on Red. 12 minutes behind Joe B and Wyatt R. Roughly in the same running shape I was in last year - not good enough (but new home gym should help now!)
Decent run, had a few wobbles. Woods were subtle with fairly few features. After a 2+ min mistake on #2 I decided to focus better...slightly off on #3 but no more than 20s. #4 to #6 were fine. #7 maybe 10s as I went slightly N. To #8 I decided to avoid the green mess and went N on over the field and followed the old railroad track for a while, pretty fast running, and easier approach to the control. Believe it was just as fast as going straight, and safer. Somehow veered N on #9, 30-45s. Went left to #10 for unclear reasons and had to hop over about 3 waterfilled ditches unnecessarily, 30s. Good navigation to 11 through 14. To 15 followed the road for a while as I was tired and hot, probably made no difference. To last control jumped into the water filled ditch right in front of a happy photographer and dog.
Fun run, lost about 3.5 to 4 minutes in total.
First time with new Suunto 9 Baro, ordered it a few days ago as recently my Suunto Spartan Ultra pretty consistently dropped large portions of the GPS track during upload (or maybe never stored it properly). Weird issue but made the watch pretty useless for me. The GPS tracking on the new watch seems much more accurate, I hardly had to adjust anything, which was never the case with the old Suunto (maybe faulty from the beginning?) Plus the Suunto 9 Baro has a wrist heart rate monitor which should be lots of fun! I peaked at 182 today, higher than expected, average 141.
Map and GPS:
http://www.oxenstierna.com/davidoxenstierna/orient...
