Training Log Archive: bbrooke

Event: RMOC - Orienteering Meet Cherry Creek State Park
 

I was doing well until a DUMB error at an easy control (#10) -- I got pulled way off course, into the wrong reentrant, when I saw other runners and a flag there. Looking at the splits, I think that mistake cost me one or two positions... :-|

GREAT weather, in spite of the dreary forecast, and everything ran very smoothly (we had lots of competent volunteers, and the biggest CSOL school didn't attend).

Generated and emailed preliminary results for Cherry Creek meet. Uploaded splits to Attackpoint (fixed strange negative-time errors on a few records). Sent XML file to JP for RouteGadget. Sent CSOL-specific results to Leif.

Red - Splits

Created, printed, and organized start cards and other registration materials for Cherry Creek meet. Helped Troy create start-lane signs.

Prep-work for Cherry Creek meet on Sunday -- membership follow-up & updates, waiver updates, CSOL follow-up & updates, final pre-registration reminder emails to RMOC & CSOL coaches, answering email questions, etc.

* Jogged one mile to warm up.

* Ladder workout: 1-2-3-4-5-4-3-2-1 at 5k or mile pace, with two minutes of walking / rest in between each effort. Average paces were:

7:47 -- 8:08 -- 8:41 -- 9:16 -- 9:02 -- 9:21 -- 9:37 -- 9:05 -- 7:59

* Jogged a half-mile to cool down. Walked another tenth or so.

- Jogged a little over one mile to warm up.

- Two reps of 1.5-mile loop with 3-4 minutes walking rest in between. Goal was consistency, at 10-km pace.

- I started off probably a little too fast, and then I faded big-time. Then I recovered a bit for the last half mile... Average pace for the first mile and then the half-mile in each set:

* 9:26 / 10:31 (14:55 total time)
* 10:57 / 9:51 (16:07 total time)

- Jogged a little over a half mile to cool down.

1. Drafted 2014 update email for CSOL coaches (pre-registration process, new JV category, etc.). Customized a second version of the update email for parents of individual runners. Sub-tasks:

* Updated our "Request for Invoice" form for school groups and uploaded PDF to document repository.

* Posted details and created pre-registration records for three more CSOL meets; sent emails to meet directors to confirm meet details.

* Created year-long waiver for 2014; uploaded PDF to document repository.

2. Sent Cherry Creek meet update out to RMOC email list; also posted to RMOC Facebook page.

3. Membership updates.

4. Sent rental SportIdent list to e-punch crew for confirmation of missing finger sticks.

5. Created new database table and SQL insert/update triggers for year-long waiver. Updated PHP code that creates Registered Runners page, to include a column for waiver status. Created a folder to archive waiver PDFs/JPEGs and uploaded the few I have received so far.

6. Answered miscellaneous email questions about upcoming meets.