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Training Log Archive: j-man

In the 31 days ending Oct 31, 2009:

activity # timemileskm+m
  Run20 17:57:33 66.88 107.63 2159 /14c64%
  Orienteering11 15:28:11 68.23 109.8 244139c
  Map Hike/Run4 5:40:0035 /44c79%
  Bike3 2:10:00
  Rowing Machine1 1:05:00
  Weight training2 1:00:00
  Plyometrics4 35:00
  Map hike1 30:00
  Cross Training1 20:00
  Total29 44:45:44 135.1 217.43 265644 /97c45%
averages - sleep:3

» now

Saturday Oct 31, 2009 #

Map Hike/Run 1:00:00 intensity: (30:00 @1) + (30:00 @2) ***
shoes: Inov-8 Mudlcaw 330 August 2009

Hanging controls at Rocky Woods.

Friday Oct 30, 2009 #

Run warm up/down 30:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

To the Sheepfold.

Run 1:15:00 intensity: (45:00 @2) + (30:00 @3)
shoes: Inov-8 Mudlcaw 330 August 2009

Skyline Trail with Brendan.

Run warm up/down 30:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

Back to Oak Grove from the Sheepfold.

Thursday Oct 29, 2009 #

(rest day)

Unscheduled rest day.

This occurred because I had World Series tickets offered to me ~Tuesday, and after a very quick consideration, decided it would be insane not to go. So, go I did.

Yesterday I did the bike before departure to NYC on the Acela (which was an hour late, of course--not making the rendezvous easy, but it did work out.)

And the game was amazing! Cliff Lee--muy, muy buen!

So, when it was over, had some drinks with my benefactor, then to Penn Station for a 3AM train back to Boston. Again, I get some fitful sleep on the train, but by the time I alight from it, my eyes are burning and feeling exhausted. Not a good follow-on to Sunday's antics. I needed to buckle down and get some sleep and get back to a human schedule (rather than the Ian one I found myself on.)

Wednesday Oct 28, 2009 #

Bike 1:00:00 [2]

Level 8 hills.

Tuesday Oct 27, 2009 #

Run 1:00:00 intensity: (48:00 @2) + (8:00 @3) + (4:00 @4)
shoes: 9 2007 Saucony

Level 8 hills. Tempo at 48, 10mph at 56, 10.5 at 57, and 11 at 59. All speeds felt good.

1034 calories.


Missed my track work for the first time in weeks, sadly.

I got dressed to go, and even got outside, but the weather was marginal at best. I made an executive decision that due to my recent adventures, etc., I may have been sufficiently run down, sleep deprived, etc., that in conjunction with drizzly weather, I would be setting myself up for an epic fail and would be inviting at least a frustrating performance and quite possibly illness.

I think this was the right choice.

Monday Oct 26, 2009 #


10/21 this time. Clear progress. At this rate, assuming the field keeps shrinking, I'll converge on a medal again. Kind of like Zeno.

I was so much better in the last century. I wish I had some results prior to AP.

1996, Ohio, ?
1997, QOC, 3/39 US, 9/45 overall
1998, Teanaway Forks, ?
1999, Spooner Lake, ?
2000, course setter
2001: CNYO, 43/58 overall (injured, buck sucked anyway)
2006: RMOC, 14/25 overall (since I suck at the US Champs, incremental suckitude from altitude seems indiscernible.) ;)
2007: QOC, 15/27 overall
2009: BGR, 10/21 overall

Clearly, one of the big problems of this year's champs was no foreign competitors. Still, the overall numbers were too low notwithstanding.


This year's US Champs were great. Just a wonderful event.

And yet few people got to enjoy it. ~20 eligible finishers in M21? Way less than 10 in F21 and fewer yet in most of the <40 categories.

Not cool.

There were 45 in 2000 and 58 in 2001. Those were at least legitimate.

Clearly, if Ross didn't beat feet, no one else was likely to, so there is no doubt he was the US Champion. But, go a place or two down the list and it starts to get more equivocal.

People who missed this event missed a lot. But, where are these people? And who are they?

(rest day)

Rest day.

Sunday Oct 25, 2009 #

Run warm up/down 25:00 intensity: (20:00 @2) + (5:00 @3)
shoes: August 2009 Integrators

Orienteering race 1:08:53 intensity: (20:00 @3) + (48:53 @4) **** 9.4 km (7:20 / km) +300m 6:19 / km
shoes: August 2009 Integrators

US Champs, Day 2, Blue


So, for some reason I thought my arrival time in Boston (~9:00PM) was in fact my departure time from Milwaukee. Therefore, getting to the ticket counter at ~7:00PM should have been fine. Unless, of course, my plane was supposed to leave then, which it was.

So, I missed it. And no other AirTran flights out that night, indeed not really much happening at Milwaukee at all after 7:00PM. I make a half-hearted effort to get another rental car to return to the house, but the only ones available were $45 before tax, so that didn't seem good. So, I resign myself to staying in the airport.

With some TVs showing the Yankees game, it could have been worse.

And then Ian came along, so I would have company.

It would get to be a long, bleary night, but I probably got an hour or two of sleep on the floor, bivouacked between some couches. Nocturnal airport experiences give you a lot of insights into the rhythms of a place.

I also was able to finish the book i purloined from Boris (The Outliers.) Needless to say, greatly disappointed. All these books--NNT's, Gladwell's, etc., are so trite.

The only redeeming thing was the puzzle on page 87, which occupied me for 30 minutes before I derived a satisfactory solution. Of course, with these pattern completion things, conceivably another answer might be derived (couldn't it?) Need to think about that one more.

Anyway, the fact that Malc can cobble an "acclaimed" book together out of these anecdotes (some I will concede are interesting) really makes me inclined to write my own.

Saturday Oct 24, 2009 #


US Champs
Plymouth, WI


Skyline Scramble, 10AM

Run warm up/down 35:00 intensity: (5:00 @1) + (25:00 @2) + (5:00 @3)
shoes: August 2009 Integrators

A very good warmup, including some active stretching and faster running.

Orienteering race 1:40:55 intensity: (40:55 @3) + (1:00:00 @4) ***** 11.3 km (8:56 / km) +426m 7:31 / km
shoes: August 2009 Integrators

US Champs, Day 1 Blue.

Friday Oct 23, 2009 #

Orienteering 39:00 intensity: (30:00 @2) + (9:00 @3) **** 5.0 km (7:48 / km) +180m 6:37 / km
slept:3.0 shoes: August 2009 Integrators

Warmup event. Time is from the hut (start) to the finish (finish circle.)

Felt good running. Took it easy except for one leg after about 50% down.

Made a few mistakes, but found it possible to navigate there without too much trouble.

Did not sleep too much. Went to bed at after 1:30 and got up at 4:45.

Took a nap on the plane and later (about 1 hour) in the parking lot.

Thursday Oct 22, 2009 #

Run 30:00 intensity: (28:00 @2) + (2:00 @4)
shoes: February 2008 Asics

Easy run with 4 x 1 minute on (10.5), 1 minute off at around 20 minutes.

This was late in the evening (11ish?)

Wednesday Oct 21, 2009 #

Bike 30:00 [2]
shoes: February 2008 Asics

Easy bike.

Weight training 30:00 [3]

Basic circuit.

Tuesday Oct 20, 2009 #

Run warm up/down 35:00 [2] 4.4 mi (7:57 / mi)
shoes: Reebok Bobby Curtis

To the track. Felt so-so. But, it was a nice day.

Plyometrics 7:00 [2]
shoes: Reebok Bobby Curtis

A nice plyometrics set. The grass was damp and very cold.

Run warm up/down 4:00 intensity: (3:00 @2) + (1:00 @3) 0.5 mi (8:00 / mi)
shoes: Reebok Bobby Curtis

Strides. Random detritus on random lanes of the track. Mostly hurdles.

Run intervals 30:23 intensity: (10:51 @2) + (19:32 @4) 4.35 mi (6:59 / mi)
shoes: Reebok Bobby Curtis

1600 @ 5K pace
1000 x 3 @ 5K/3K/5K pace (400/200/400, surge the middle 200)
600 x 2 @ 3K pace

400 rest after the 1600, 200 rest after that.







Average laps:

and (unweighted) average of 80.49.


I've signed up for winter track and am pretty excited about it.

Terry made the comment that older guys like him (and me too!) need to work to hold onto their speed. I wish I had some of his 44 year-old speed.

Run warm up/down 35:00 [2] 4.44 mi (7:53 / mi)
shoes: February 2008 Asics

Home, but stopped by MIT and met up with the CSU crowd who were doing circuit training. Cool rendezvous. I'd log the break, but then I'd have to measure the distance for each segment, in my OC manner.

Monday Oct 19, 2009 #


Only 1.5 more events to put on this year.

Next year I swear I am cutting back. Nothing besides the DVOA HR Training Weekend and the HR A Meet sprint.

Too much this year.

Run 1:00:00 intensity: (48:00 @2) + (8:00 @3) + (4:00 @4)
shoes: February 2008 Asics

Level 8 hills. Took it up at 12 minutes left to temp speed, and to 10mph at 4 minutes left. Felt extremely good the whole time, especially the legs.

I think a little bit of faster running is a good thing the day before intervals.

Sunday Oct 18, 2009 #


Went to the NEOC club Champs today. Not a good idea. More later, probably as a rant.


Promised discursive rant.

I set off for the NEOC club champs at Wrentham. It was raining fairly hard, and cold. I don't know why I went. Probably, the main reason was that my car had to be moved to the garage, and that meant that I had to go outside anyway.

My car is falling apart. Aside from the admonition to go visit Hans at the workshop to attend to the battery, it also informed me that the left license plate lamp is out. I do have to say, the level of feedback about the state of the vehicle is pretty obsessive. Nice, though.

Anyway, the GPS takes me by Gillette Stadium, despite my desire to avoid it. But, still early, so no big deal.

(minor, minor rant--perhaps don't schedule a meet at Wrentham on a Patriot's home day?)

Get to the parking and drive into the muddy, rutty field. Anticipate getting stuck later.

Register. Pay $20 because I am not a club member and because I am running two courses--one of which is a sprint. While the $4 WCOC/DVOA member fee (which incidentally is extended to all contiguous clubs) fee might be kind of ridiculously low, it is even more so when you consider the disparity in quality. And, I'm getting to that.

Anyway, decide to do the sprint first so I can get it out of the way and so I can start. (It would be a little after 1 when I finish the sprint.)

Surprisingly, it was not a bad course. In fact, I kind of liked it. I wonder if MLC was the designer? I might have varied leg length and direction a bit, but whatever. A little annoying it wasn't epunch. I was carrying the paper card.

Anyway, I had both maps with me, and upon finishing the sprint, went immediately into the red.

Here is the rant:
I am not sure what sport they do in NEOC, but it is not orienteering. It is crap. Terrain is one thing (not great, but whatever) but the map is god-awful, the course setting, kind of OK on paper, marred by control placements (with descriptions) not supported by the map. And, then good luck trying to navigate between controls. It was an Easter egg hunt, in pouring rain at 40 degrees.

My main complaint is the map. It is bad in all respects. Actually, it reminds me of a NEOC map from the 1980s. I used to think that NEOC maps from the 1980s were just a reflection of the time, but now I realize they were bad then, too. And that makes them really bad today.

Geometry is wrong, drafting is suspect, and of course, trails don't make any sense. If you are going to use maps like this, you need to dumb down the control placements, not go crazy with them. This is antithetical to the way I've been taught to produce an event.

Anyway, time to end on a positive note. Things I liked:
• Big props to their volunteers for putting on an event in such crappy conditions and being of good cheer. That is awesome.
• Epunching and controls on stands
• All controls were in the correct locations.
• The sprint course was good, even conditional on the state of the map. The regular course could have been good if it was overlayed on a real map.

Orienteering race 20:00 [3] ** 2.0 km (10:00 / km)
shoes: August 2009 Integrators

NEOC Club Champs Sprint.

No warmup. Not taking it too seriously.

Good run until 12 where I really came apart.

NEOC Wrentham Sprint 20090001

I had a decent time on this course. The map (while very bad) was readable and the control locations were appropriate.

Orienteering 1:25:00 [3] ** 6.8 km (12:30 / km) +200m 10:54 / km
shoes: August 2009 Integrators

NEOC Club Champs Red. Not much more to say.

I'm not bothering to draw in my routes as I don't know where to put the line on the "map."

NEOC Champs Wrentham 20090001

Saturday Oct 17, 2009 #


Directing WCOC local at Paugussett, Newtown, CT. (Brooksvale probably fell through.)

Ooh--this is sweet terrain!


Today's red course.

Paugussett 10-18-2009 Red

Ross is the Mack Daddy Playa.

Map Hike/Run 1:00:00 intensity: (30:00 @1) + (30:00 @2) ****
shoes: Inov-8 Mudlcaw 330 August 2009

Left the DeWitt's at 7, but a stop to pick up water and snacks meant that I didn't get into the woods until 8AM.

(As an aside, some of the area around Paugussett is remarkably rural/bucolic. There are numerous narrow dirt roads that my GPS thought were good ideas.)

First shlepped the water to 37, and then did 53, 35, 34, 33, and 36. That finished off the south section. I realized, however, that I was out of cross sections for the control stands. I hoped to find Rick's car open and find some there.

Arriving at the northern parking at a little after 9 I discover Rick getting ready to go out. Apparently, a road was closed and he was delayed.

Still, he offered to put out 63, 64, 65, 40, 41, 42, and 43, but that meant I picked up 44, 45, 60, 61, 62, 58, 59, and start and finish. That was a little more than I bargained for, and I was hard pressed to get it done. In fact, I only got back to the parking lot, extracted the maps, and was ready to go at 10:03. And, at that point, I hadn't streamered the way to the start. But, I was able to do that before the second starter got there, and all in all, assuming no misplaced controls, setup was successful, if harried.

2 hours in the woods this AM, but I will take credit for 1. The orienteering was easier than last night in the dark.

Map Hike/Run 2:00:00 intensity: (1:00:00 @1) + (1:00:00 @2) ****
spiked:21/26c shoes: Inov-8 Mudlcaw 330 August 2009

At a little after 2, I set out for control pickup. Unfortunately, it seemed like a pretty daunting task. Rick had kindly offered to rush out to get S, F, 58, 59, 60, 61, 62, 63, 64, 65, 57, 44, and 45. Definitely a help, but still leaving a lot.

My route involved picking up the streamers, then 49, 46, 50, 31, 66, 32, 52, 47, 51, 67, 48, 43, 42, 40, and 41, before back to the car.

Did fairly well, although got off my compass a little out of 48. Still, good training.

Anyway, then I had to go do the south. Started with 38, 55, 39, 56, 53, 35, 34, 33, 36, 54, and then 37.

Got back to the car a little after 6, allowing for 30 minutes to move between locations and pack stuff up, still left 3:30 of orienteering/schlepping. 26 controls. I'll take credit for 2 hours.


I think my first WCOC event directing job was a success.

I think people enjoyed the courses and the weather, aside from a few sprinkles, held up. That made a huge difference.

I do have a few thoughts:
• Participants are very skewed. 23 on red, vs. 1 on white and 2 on yellow. I had the right number of maps for orange and above, but way to many for the beginners.
• It is pretty easy to run a WCOC meet. At the beginning, Susie and the Walkers were very helpful getting people registered, but once they went out, I was pretty much running the show solo. After a while, most of my attention shifted to processing results vs. registering people.
• If you had to, you could do this meet with two people.
• I spent a ridiculous amount of time on this event. I left home at noon on Friday, and was out of the woods at 7:30. On Saturday, left DeWitt's at 7AM and got home after 9PM. I was doing nothing besides orienteering or driving.

I reflected that I was doing this for several reasons:
1) I enjoy course setting. 2) I like WCOC and the people. 3) WCOC has been very kind to the US Team and this was a small way to give back.

At the same time, it occurred to me that the opportunity cost of my time really is 0, so that there is nothing else better I have to do. Which is kind of sad, I suppose. It would have been surprising to me as a precocious Turk roaming the halls of Steinberg-Dietrich that I would one day be in this state. Or, stated differently, that the biggest sacrifice/contribution I can make to orienteering is in the form of largely manual labor rather than pecuniary.

• I am used to more people for control pickup at DVOA meets. Paugussett has a layout that really makes control setup/pickup difficult for one person. 8.5 hours for setup/pickup is not fun.
• My beginners courses were too long/tough with respect to distance. I could have spent more time on them, but it is really hard to come up with a good option there. If anything, the trail network is deteriorating.


I was pleased with the performances. I only had sort of calibrated the red course, and was expecting a winning time of 60-65 minutes. And, I expected the winner was going to be Ross or feet, should either of them show up. And show up he did. Ross laid down a 62:20 or something, and pleased me on several levels. Just another in a long succession of smack downs. But, I think the most relevant one for next weekend is this one:

The approach to running well there will serve him well in a few days.

I was surprised that no one else was in the 60s, however. Given the field, I expected at least one or two other people to be in the mid to high 60s. I think they underperformed, on a relative basis, for whatever reason.

Friday Oct 16, 2009 #

Map Hike/Run 1:30:00 intensity: (1:00:00 @1) + (30:00 @2) *****
spiked:14/18c shoes: Inov-8 Mudlcaw 330 August 2009

Started control hanging at Paugussett. Unfortunately, didn't get into the woods until 5PM. As I would discover, good light only existed until 6PM, and vestigial light until 6:30. After that, it was pretty dark in the woods!

I decided to carry all the gear with me (or all the epunches, controls, and at least 24 stands.) It would turn out that cut down on my mobility, but did increase the workload, allowing me to claim a little more training credit.

I also had a rudimentary headlamp, which I hadn't planned on using. I was underdressed for slow movement, with O pants and an old US Team top.

I placed 38, 55, 39, 56, 57, 67, 51, 48, 49, and 46 in some sort of light. I had some problems with 48, and twisted my ankle in the process.

Then, it was pretty much dark. I got 31, 50, 47, 52, 32, and 66 Eric Bone style. It was not easy and 66 gave me some trouble.

I then attempted 34. I slid down a cliff on the way, finding that Paugussett can be a physically difficult venue at night. I think I got pretty close, but could not find the control. At that point, worried about park people finding my abandoned car and perhaps the DeWitts wondering where I was, I decided to bail. On the way back I did place 54 and 37.

Back to the car at 7:30, having placed 18 controls. Unfortunately, because I had to bail, 5 controls in the southern section remained, which would complicated the next morning's efforts.

Thursday Oct 15, 2009 #

Run 2:00:00 intensity: (1:48:00 @2) + (12:00 @3) 15.0 mi (8:00 / mi)
shoes: February 2008 Asics

Brendan and I mercifully agreed not to go out to the Fells today. So, I was able to treat myself to a mentally salubrious excursion along the Charles. I got to take in the final Head of the Charles preparations, hearing power 10s, the sweep of the oars--all the good stuff I miss.

Went out easy, but started feeling good on the way back, and especially good at about 1:45 when some guy came up alongside. I didn't want that, and took it up for a while.

Return trip was 4 minutes faster.

It was raw, but the rain didn't start until the last 30 minutes.

A little stretching when done.


I've got to find something to do with my life. Lack of money is a small problem, but the boredom and brain atrophy is much more bothersome. This is sort of ridiculous.

Wednesday Oct 14, 2009 #

Run 1:00:00 [2] 6.0 mi (10:00 / mi)
shoes: February 2008 Asics

Very easy. Level 8 hills. Mostly 6mph.

Weight training 30:00 [3]
shoes: February 2008 Asics

Normal circuits. Right IT band feeling a little fatigued.

Tuesday Oct 13, 2009 #


Should I do my intervals today? I am still rather tired from the past few days and it is crappy conditions. But, I am inclined to give it a go.

Run warm up/down 35:00 [2]
shoes: 9 2007 Saucony

To the track. Windy and cold. My iPod was not cooperating. This has happened before. But, I got it working after about 30 minutes.

Was wearing the Trimtex jacket and UA tights. A good combination, and necessary given conditions.

Left mid hamstring ever so slightly tight. (Last week the right hamstring was more acute.)

Still, felt OK during the warmup, and very nice the last 2 minutes or so.

Plyometrics 7:00 [2]
shoes: 9 2007 Saucony

Normal warmups, but conducted on the high jump runway, which was good as we weren't in the wet grass.

SGB actually joined in, but otherwise, it was just Terry, Tom, and Yvonne.

Run warm up/down 4:00 intensity: (3:00 @2) + (1:00 @3) 0.5 mi (8:00 / mi)
shoes: 9 2007 Saucony

Normal strides. Felt like I was getting good turnover and had good form, despite the wind.

Run intervals 30:36 intensity: (10:58 @2) + (19:38 @4) 4.23 mi (7:14 / mi)
shoes: 9 2007 Saucony

800 x 2 @ 5K pace
1200 x 2 @ 5-8K pace
800 x 2 @ 3-5K pace

200 rest after all.

(Ditched the jacket; ran in short sleeves and tights. Temperatures in mid to upper 40s and windy.)

It was just SGB, Tom, and Terry. I was last. But, Tom wasn't doing his ridiculous surges and only was a few seconds ahead. SGB and Terry much further away. The good news is that I had a fairly consistent performance.







Average laps:
and overall average of 83.9.

Not good, but it was very windy on the homestretch. And, I was tired.

Run warm up/down 34:00 [2] 4.44 mi (7:39 / mi)
shoes: 9 2007 Saucony

Back home. Started to feel quite nice. Light and felt very oxygenated (probably because the wind was force-feeding me air.)

Monday Oct 12, 2009 #

Run 1:00:00 [2]
shoes: 9 2007 Saucony

Level 8 hills. 6.5 mph. Tired. Not helped by starting at 11:30.

Felt better by 35 minutes in.

Sunday Oct 11, 2009 #

Run warm up/down 7:00 [2]
shoes: August 2009 Integrators

Slight warmup to the Highlander start. Feeling a bit rushed--pinning on my number, gus, etc., on the run. At the start, a minute before taking off, had to remove my shoes (laces taped) to remove a stone that would have made a hole in my foot had I not.)

Orienteering race 3:15:57 intensity: (1:15:57 @3) + (2:00:00 @4) **** 26.4 km (7:25 / km)
shoes: August 2009 Integrators

2009 Highlander.

A very good race. I am satisfied with the performance, but I also wonder if it could have been a little better. (Well, on the 3rd stage I know it could have been better. More on that later.)

It basically went as I expected. I have come to know my general capabilities on long races and also had a good sense of my shape, which suggested to me I should be able to hold it together. On the other hand, I was feeling quite tired the day before, and wasn't sure whether the Training Camp would have had an impact.

Anyway, the plan was to start steady and finish strong. I got the last part, but of course, started faster than I wanted/expected.

I had no plan to follow Tero, but to the extent I could see where he was going to #1, I decided to go that way, too. The initial pack was feet, Ross, Jon, Boris, JB, Matthieu, etc.

I really had to work hard to keep up with just about everyone. As we got to the 2/3 point of #1, people started to diverge. I placed my bets on Ross/Boris (although Ross was already away, and Boris was very strong.)

Punched #1 with JB and saw Boris climbing the hill. I gave no thought to challenging for King of the Mountain as I assumed it would be in vain. But, Jon T did it! Awesome! (I could not have challenged this year anyway. My uphill power just isn't there.)

To #3, kind of went after Boris, but as we got into the cliffs, I wanted to slow down. Still, I had a pretty good sense of where we were (or so I thought.) We did find the control, with Matthieu sweeping in from above and Wyatt and Kenny showing up on the scene. The Americans seemed to be deliberating a bit too long on this rather sweet leg and I wanted to just go. Actually, I want to go right, but the Frenchies went left. And, so did I.

For this whole leg, I really just blatantly followed. I only had marginal contact at times. I really didn't want to lose the guys. And I almost did as we got into the green valley. As I hit some flat spots I really tried to push and I got back. Along the way, I thought I saw Ross going the wrong direction up on the hills to our right. Anyway, we spiked that control (#4) just as Kenny and Boris were storming in from the right. I want to see their route...

Anyway, back after the Frenchies. We almost went right on #5 (which I thought would be OK) but they changed their minds. I saw Jon T taking off on the trail run at this point. I was a little high on #5 and the control was really hidden, but we got it.

Off on the trail run. JB took off first, and I took off after him. Assumed Matthieu was right behind, but I never looked.

I was right with him until Times Square, but then he started to open a little gap. It never got too big, and I cam back in a bit, until the indistinct trail, when it opened up again. I lost contact on the steep climb after the powerline.

So, into the aid station and I see JB and JT taking off. Had I not had a drink (which would have been really stupid) I might have kept contact.

I didn't and that was a pivotal moment (the second, after having drafted off JB up to that point.)

I was on my own and slowed down. #8 was OK, #9 a little off. #10 was very bad, however. Not sure what happened, aside from losing contact and not having a good final approach plan. Anyway, missed low and see Ross (was expecting him to show up eventually.) He went further in a direction I didn't want to go, but we both corrected correctly, and climbed up. At which point, Boris and Kenny reacquire. A new game was on.

We were all running the same speed and navigating in our own way (except on #12 when I followed Ross despite thinking we were off.)

On the way to #16 I try to do my own thing and go up the hill. But, I miss slightly right, and Boris is right there.

Last few controls were uneventful and we get to the aid station and transition. This was the point I was looking forward to, strategically and tactically. I had no idea who would be there with me or ahead of me, but it turned out my two esteemed teammates were there. In any case, I was feeling really good (considering) and looked forward to the last bit.

Seeing a left road route to the first control made me happy. I was hoping the guys might go that way, too, and I saw it as a chance to put on some speed. But, they went the other way and my surge was for naught.

Still, I was ahead, but I gathered as I left 20 (I thought I heard "Go Boris!") that everyone was still there. Indeed, as I was on the way to #21 they were beginning to rope me in, and a bit of hesitation on #21 got us back together. I gamely push on and push through 22 and 23. Looking at 24, I was a bit concerned--worried I might get hung up in green/rock by going straightish. Still, I couldn't find anything else, and decided to take my chances.

Maybe a little further right than I wanted (I saw other people over there and didn't think it looked right) but then I adjusted and thought I saw my feature. I definitely saw JonT, however, cruising in from the right, and get to the control at the same time.

This was a most unexpected development. I had sort of planned my route to the next control (it mostly involved trails) and I took off after Jon. He was surprisingly spry on the trails and got a bit of distance on me. He then leaved the trails sooner that I wanted, but I wanted to keep contact. We took off across the flats and I think the gap stayed constant, but it was sizable. I didn't see him punch #25 and I thought that was it. He had broken me on the trails.

I just concentrated on holding it together on #25. I did what I intended and basically spike it. And then I see Jon again converging from the right. A really, really unexpected development. Since I had punched first, I was thrilled with my good luck, surmising that the race with Jon, Boris, and Kenny was over.

However, I wasn't done. Some sort of instinctual reaction occurred and I thought I had to finish first, so I took off and was prepared to run over cars and people if necessary. (Of course, it wasn't--right?)

So, I guess I held him off, but maybe he was adhering to the pre-race instructions?

So, final thoughts:
• Race dynamics broadly what I expected. Held it together at the end. Endurance good.
• Felt way too fast at the beginning and I was just following. I did pick some good people to follow and got lucky that they didn't get away on #4.
• The speed on Stages 3 and 4 is congruent with my technique. I.e., I can orienteer/run fairly well in Harriman at that speed.
• I could have maybe eaten/drank more: 2 cups (1 water, 1 Gatorade) at #6, 8 ounces Endurox at #7, 2 cups (1 water, 1 Gatorade) at #14, 8 ounces Endurox at 19. One Gu at 6 and one after 22. (and maybe one other, but I can't remember.)
• Anyway, I didn't really fade, and refreshment consumption was consistent with my training, but still I feel like maybe I could have done better with that aspect.
• JB is a stud. He really kept it going, starting to win splits.
• Surprised I didn't win the finish split, but tied with JB, so that is OK
• Jon T wins the King of the Mountain. Impressive.
• I have no complaints with any aspect of my speed or orienteering (or following) on stages 1, 2, and 4. Stage 3 was bad. I didn't manage the transition to solo orienteering well.
• It was good/impressive to see the speed/endurance of Kenny/Boris who haven't really been preparing explicitly for this sort of race.
• Enjoyed the course setting on leg #1. Leg #3 was fine, but I like drama in the Highlander, and that was more pedestrian.
• Leg #4. WTF? A disgrace. What kind of map is that? It is a travesty.
• Overall, despite the above, a good event.

Highlander 2009 Leg 1-2 Part 10001

Highlander 2009 Leg 1-2 Part 20001

Highlander 2009 Leg 20001

Highlander 2009 Leg 4 Part 10001

Highlander 2009 Leg 4 Part 20001

Saturday Oct 10, 2009 #

Run warm up/down 10:00 [2]
shoes: August 2009 Integrators

In a pack, towards the French Speciale.

Plyometrics 10:00 [2]
shoes: August 2009 Integrators

Drills led by Francois. Have seen/done just about all of these. Except for the arm thing.

[Editorial comment]

I am somewhat bemused to see how everyone is hanging all over these exercises (which are nothing special), wanting to write them down as divine revelation, etc.--suggesting a hungering for coaching or something.

None of this was evident when we actually had a coach. Oh well. Perhaps one 15 minute lesson from a visiting French guy will be more valuable to our athletes than agreeing to sustained systematic training by a nearby coach. Or maybe not, because he wasn't French. Or something.


Plyometrics 4:00 intensity: (2:30 @2) + (1:30 @4)
shoes: August 2009 Integrators

Some brisk running to the start of the French relays, with some quasi-uphill intervals baked in.

Orienteering race 43:40 [4] **** 5.5 km (7:56 / km)
shoes: August 2009 Integrators

French Relays.

These were 2 runners per team relays with every runner eventually running every leg.

Andrew Childs and I did fairly well, but we both had some problems.

The last leg was kind of exciting. I started off just before Ross (which I knew about) and Tero (which I did not.)

Good to 1, but very bad to 2. Also, I miss 3, and I see Tero swooping in and guessed that Ross was right around there. Anyway, thought I might be able to hold off Tero, but no dice. He cut through me like a light saber on the flat stony stuff. Game over.

Map Hike/Run warm up/down 10:00 [1]
shoes: August 2009 Integrators

A pretty feeble warmup to the start of the WOC 93 Short with Zhyk.

Run race 34:53 [4] **** 4.75 km (7:21 / km) +135m 6:26 / km
spiked:9/14c shoes: August 2009 Integrators

WOC 93 Short Course Final.

A good and bad run. Not a hard course, but fast. My first time loss was at 5 where I was looking for the control on the rock and standing around for a while, convinced the control was stolen?! Then Zhyk and Sam catch up and I see the control. For the next few controls I follow Zhyk, who is running stronger; lose him to #8, but apparently made the same mistake as he did (just not as bad.) I was amazed to see him again at #13 when I was also standing around. Finished just ahead of him.

Rough calculations show about 4 minutes of mistakes--on 5 controls. The rest was pretty good. So, I think I could run 30 flat here, if clean. Pretty far down.

Hogen Camp WOC 93 Short0001

Run warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: August 2009 Integrators

Jogging back to the parking with Eddie. Getting cold.

Orienteering 10:00 [2] ****
shoes: August 2009 Integrators

[After the relay.] Picking up some of the relay controls. Slowly.


Training camp over.

My own personal special thanks to Eddie, PG, Linda, SandyF, Eric Weyman, and of course, the French, for all technical aspects. (Tero one of the very few people who ran every single exercise, plus the Highlander.)

Thanks to the Youngs and Bretons for graciously hosting us.

Special thanks to everyone who came. There were definitely some who were enthusiastic and prepared to work hard. (Maybe too much.)

As for me--I enjoyed every aspect of it. It was the best training camp I've been to in the US, but also the only one with Tero attending.

It was the right amount/variety/focus of exercises for me (as it should have been, as I decided to be pretty self-indulgent if I was going to help to pick up the pieces.)

Anyway, that's it for me. Enough time and effort for the Team for a while. Other inmates can step up.


Friday Oct 9, 2009 #

Run warm up/down 10:00 [2] 1.3 km (7:42 / km)
shoes: August 2009 Integrators

To the start of the O-intervals.

Mildly raining.

Orienteering intervals 35:00 [4] 5.1 km (6:52 / km) +175m 5:51 / km
shoes: August 2009 Integrators


We paired up people fairly well. I put myself with Matthieu ( and we would proved to have decent parity.

Eddie was paired with Tero. Not sure how that was.

Anyway, did pretty well. A little shaky on the first leg on A. B was good except for the penultimate control, and C was bad in that I went to the wrong second control (just misread the forking.)

On the second loop, I benefited from catching up to! Francois in some green and just following along on the shared legs. (Which, in my mind was very much in the spirit of the exercise.)

It was raining heavily at the end of the exercise.

Run warm up/down 12:00 [2] 1.7 km (7:04 / km)
shoes: August 2009 Integrators

From the interval finish to the start of the middle middle.

Orienteering 45:00 [3] ***** 4.2 km (10:43 / km) +120m 9:23 / km
shoes: August 2009 Integrators

Middle middle. Started out OK on the first two. Physically, they were a struggle (really high, gnarly bushes) but then cruised real well until 6. Badly messed up 7, and then 8 (10 was mishung) and then I downshifted.

Nikolay and Andrew passed me at 8 (Nikolay started 2 minutes behind me--I wanted some pressure.) I caught up to Nikolay at 12 and Andrew before 15, finishing a bit ahead of Andrew and a decent amount ahead of Nikolay.

Time is approximate. (Splits lost for subsequent splits.)

Hogen Camp Friday 1 and 20001

Run warm up/down 18:00 [2] 2.5 km (7:12 / km) +80m 6:12 / km
shoes: August 2009 Integrators

To the start of the TT middle. Rain had stopped, but still quite cloudy and wet.

Orienteering race 42:06 [3] ***** 4.3 km (9:47 / km) +215m 7:50 / km
14c shoes: August 2009 Integrators

2003 TT Middle Re-Run.

(I had run this course once with Wyatt as training. My re-run was as good as his original run.)

Started off brilliantly and orienteered most of the course quite well. Until #5, when I dropped a few minutes, a bit more on #7, and a bit on #13. 18 seconds to tie my shoes on #11. A good run would have probably been 37. Nowhere close to Brian May's time.


Hogen Camp Friday 2003 TT Middle0001

Run warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: August 2009 Integrators

Back from the finish of the 2003 TT.


A back-of-the-envelope calculation suggests that Brian would have received 118 (current day) AP ranking points for his run there. (Hammer got 108.)

Not sure whether this is right, but I do know that is a really good run for an American (Canadian.)

Thursday Oct 8, 2009 #

Run 5:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

Jog to the start of training with Brendan on a map not to be named.

Orienteering 28:00 [3] *** 3.6 km (7:47 / km) +105m 6:47 / km
8c shoes: Inov-8 Mudlcaw 330 August 2009

Eddie's corridor-O at Sebago. Great fun. It really forced you to concentrate continuously and read the map, but was less contrived than a line-O.

Did OK, but missed #2 (left) and #5 (right). Otherwise, pretty much on target.

Hogen Camp Corridor0001

Run 5:00 [1]
shoes: Inov-8 Mudlcaw 330 August 2009

To the start of the middle-style course (control picking inspired.) Tero appeared as I was waiting for Brendan.

Also, at Sebago.

Orienteering 32:00 [3] **** 3.6 km (8:53 / km) +130m 7:32 / km
17c shoes: Inov-8 Mudlcaw 330 August 2009

2nd Eddie course at Sebago. A chance to do some real orienteering. I started out badly, but started getting smooth and fast 50% of the way through.

Hogen Camp Control Picking0001

Orienteering 20:00 [1] **** 2.0 km (10:00 / km) +80m 8:20 / km
shoes: Inov-8 Mudlcaw 330 August 2009

We weren't sure where Alex was so I traversed the eastern-ish side of the ridge occupied by the second course. She had finished soon after we left.


A good warmup to the training camp. Not too hard, not too soft. And fun exercises by Eddie. Nice control hanging by PG.

Wednesday Oct 7, 2009 #


I am officially burnt out from orienteering. I guess I should be glad I don't have a real job?


I just got done replicating the rolling, cumulative, and period returns of a certain hedge fund with amazing accuracy using just four tradable instruments and dynamic leverage. My former employer will likely share this with them and look like geniuses. I, on the other hand, will toil in obscurity.

Cross Training 20:00 [2]

Too late, so no towel. Wanted to run but the treadmills were full, too.

Run 20:00 [2]

Easy run. Hamstrings both very tight. Not fun.

Tuesday Oct 6, 2009 #

Run warm up/down 35:00 [2] 4.44 mi (7:53 / mi)
shoes: February 2008 Asics

To the track. Got started a few minutes late, so tried to be brisk. Unfortunately, my stomach wasn't great, but managed to get there OK, and didn't need the facilities either, so I guess I was ready to go.

Plyometrics warm up/down 7:00 [2]

Normal warmups. I had done a few minutes of bonus stretching while the guys were still warming up. I didn't want to be tight like last week.

Run warm up/down 4:00 intensity: (3:00 @2) + (1:00 @3) 0.5 mi (8:00 / mi)
shoes: February 2008 Asics

Normal strides.

Run intervals 33:41 intensity: (13:32 @2) + (20:09 @4) 4.47 mi (7:32 / mi)
shoes: February 2008 Asics

Workout was:

1600 @ 5K pace
400 @ < 3K pace
1200 @ 5K pace
400 @ < 3K pace
1200 @ 5K pace
400 @ < 3K pace
800 @ 3-5K pace

200 rest after all.

Normal crew, plus John. SGB showed up just in time, deftly avoiding drills.

First few were nice. I felt good, and thought about quick turnover. As the workout progressed, my stomache was more noticeable, and during the 2nd 1200, I really tightened up. Especially the mid left hamstring.

By the last 400 I contemplated stopping, but the 400 felt OK.

On the last 800 I was very tight and my left achilles started bothering me.

So, is this tightness normal? Feeling bad on intervals makes sense, but I felt tonight my major limitation was in the legs and and tightness related rather than lactate or cardiovascular.

Anyway, the good things were how I held on to the 400s. Also, fairly steady, but I felt like I didn't do a good job on the last 800. And when I finished that I felt like I should have given more.








And average laps (for the 2+ lap) intervals:
and overall average of: 81.88 (vs. 81.67 last week) Noski?

Run warm up/down 31:00 [2] 4.44 mi (6:59 / mi)
shoes: February 2008 Asics

Felt fantastic on the way back. Yes, I was tight, but I was running just under the speed when it was noticeable. So, I could just cruise along very happily.

Monday Oct 5, 2009 #

Bike 40:00 [2]
(rest day)

Didn't get started until very late, and no towels: ergo, biking.

Sunday Oct 4, 2009 #


Lord of the Flies.

Run warm up/down 5:00 [1]
shoes: August 2009 Integrators

Weak warmup.

Orienteering race 1:03:00 [3] **** 8.2 km (7:41 / km) +130m 7:07 / km
shoes: August 2009 Integrators

UNO Blue Day 2. Sargent Center.

Another badish run marred by goodness.

Started out very badly. Run aimlessly out of the start and stumble across a bag. Check the code and it is not mine. (I am looking for a stone wall.) Check the map... stone wall close by. Run to that. Nothing.

Back to the control. Balter, started a minute behind me punches and so do I. Take another look at my codes, realizes they are from yesterday, and toss them in frustration and start running again.

Concentrate much better for a while.

Big bogies happen later--17 and 18. Especially 18.

But, in looking over the run, it looks like a lot of it was bad.

UNO October 2009 Blue Day 20002


I would be very appreciative of any and all comments about my runs from Saturday and Sunday.

How good/bad were these runs? What did I do well? Badly?


Very much enjoyed this A event. Terrain was great, maps were pretty good. Map printing was very good. Excellent legibility, slightly off colors.

Only complaints:
No directions to venues in the meet packets.
No epunching.

Trail from start to 1 on day 2 was not visible due to course overprinting.


Apparently the maps from this weekend were printed at FedEx Office.

(I think they should have kept the Kinkos name. I think FedEx is synonymous with shipping, not copies, etc.)

Saturday Oct 3, 2009 #

Run warm up/down 10:00 [2]
shoes: August 2009 Integrators

A light warm-up before the race.

Orienteering 1:23:00 [3] **** 10.2 km (8:08 / km) +380m 6:52 / km
shoes: August 2009 Integrators

UNO Blue Day 1, Fox Forest.

OK run. Actually, I was pretty pleased until the end. But, probably lost 5 minutes between 13 and 15. Also, it looks like I was 2 minutes behind Brendan at 8.

UNO October 2009 Blue Day 10002

Friday Oct 2, 2009 #

Run warm up/down 17:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

A pretty good warm-up before the sprint. Went down into town. Ran by LCM a bit. Groovy and aromatic.

Orienteering race 16:40 [4] *** 2.2 km (7:35 / km)
shoes: Inov-8 Mudlcaw 330 August 2009

UNO Team Benefit Sprint.

Took off pretty aggressively, but never got any flow. Felt like I was forcing it and always trying to catch up. I did think something was a little weird around the center of the map, but no excuse for this.


Very long day. Major props to Alex and Ed for their efforts. They picked me up at 11:30AM and dropped me off at the airport in Manchester ~7:30PM. Got home around 8:45PM.

During the time Ed and Alex managed start, finish, and results.

I do think that it was a silly time expenditure. But, it did net $400 for the (US Senior Foot O) Team. Thanks to Ed, Alex, and UNO.

Map hike 30:00 [2] ***
shoes: Inov-8 Mudlcaw 330 August 2009

Control pickup of the sprint controls.

Thursday Oct 1, 2009 #

Rowing Machine 30:00 [2]

Easy row. Had planned for 60 minutes of 20 spms. But, Kolya called at about 15 and I answered. He asked me to look into getting a truck (for the move he intended to do one or two hours hence) so, I had to abbreviate this.

Rowing Machine 35:00 intensity: (25:00 @2) + (10:00 @4)

10 minutes of warmup and then 10 x (1 minute on, 1 off).

During the power pieces, splits were ~153 for the first couple, and then ~151 for the later ones.

5 minutes of cooldown at the end.

Some blisters. But, I love this machine.

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