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Training Log Archive: maprunner

In the 7 days ending May 11, 2013:

activity # timemileskm+mload
  run/walk3 2:32:51 6.94 11.16 217264.8
  orienteer2 1:18:25 3.23(24:16) 5.2(15:05) 149159.6
  cycle1 40:0080.0
  weights1 30:0090.0
  stretch 6 6
  Total6 5:01:22 10.17 16.36 366594.5
  [1-5]5 5:00:40

» now

Saturday May 11, 2013 #

9 AM

stretch 1 [0]

run/walk warm up/down 12:00 [1]

run/walk warm up/down 20:51 intensity: (36 @0) + (20:15 @1) 1.48 km (14:03 / km) +132m 9:43 / km
ahr:127 max:141

orienteer race 56:23 intensity: (26:02 @1) + (24:32 @2) + (5:49 @3) 2.9 km (19:27 / km) +93m 16:45 / km
ahr:143 max:162

US Champs Middle distance at Moreau Lake. This map got the better of me in 2010, and I was determined to conqure it this year. I knew that I should take it slow (walk, not run) and stay in contact with the map. I started out very slowly, checking off each and every feature, and got close enogh to 1, that I could quickly relocate when I was one cliff to the south.

Then came control 3. I still was not feeling confident on the map, and I just had a vague plan to head to the trail. When I hit a trail, I quickly figured out it was not the trail I expected. But which trail was it? Wandered a bit, and finally looked further around on the map, and discerned which map I was on. OK, now I knew where I was, and I had a good plan to follow the trail to the marsh, then skirt the edge of the marsh to the control. But I didn't go far enough, and I doubted myself, and spent some crazy time checking out every other rocky hill near by. Made it back to the trail agiain, and this time I followed my original plan. Duh! So disappointed in myself.

Four was a short leg, and I then I wandered again towards 5. This time I was beginning to get a feel for the map, though, and when I hit the really big boulder, I finally, finally felt I was reading the map instead of just reacting to stuff around me.

After that, I moved fairly smoothly through the rest of the controls. If I missed the first time, I relocated quickly (like #10). I was still walking most of the time, trying to stay in contact and read the map in the rain. I think it was a wise strategy.

So, I had a disaster in the beginning but I recovered and finished clean. I figure after three days of orienteering at Moreau, the score is Moreau 1.5 to Me 1.5 :)

My route.

Friday May 10, 2013 #

2 PM

stretch 1 [0]

run/walk warm up/down 20:00 [2]

orienteer race 22:02 intensity: (52 @1) + (30 @2) + (17:36 @3) + (2:54 @4) + (10 @5) 2.3 km (9:35 / km) +56m 8:32 / km
ahr:161 max:192

US Champs Sprint at Camp Wakpominee. I wanted a clean consistent race. I wanted to think about the navigation, and not the running. I tried some new techniques to get me focused, calm and ready at he start, and they worked well. I often start off a sprint race too fast, with too much adrenaline. But not today.

However, I might have been a bit too calm in the beginning, becuase I hesitated and made small bobbles on the 3 of the first 4 controls. But each time, I recovered quickly. Overall, I felt it was a steady race. I didn't think about running at all. Well, until the finish chute. I did try to win that split :)

Totally amazed to finish second in F50. That was nice.

My route.

Wednesday May 8, 2013 #

stretch 1 [0]

weights 30:00 [3]

Tuesday May 7, 2013 #

stretch 1 [0]

cycle 40:00 [2]

A perfect spring evening, where you're dying to be outdoors, cause it feels like you've been cooped up all winter (even though you haven't). Lots of bikers and walkers on the path tonight.

Monday May 6, 2013 #

stretch 1 [0]

Sunday May 5, 2013 #

12 PM

stretch 1 [0]

run/walk 1:40:00 intensity: (40:19 @1) + (26:49 @2) + (32:52 @3) 9.68 km (10:20 / km) +85m 9:54 / km
ahr:145 max:169

Ulrik's plan called for a long trail run, which is exactly what I had also planned for today, so the two of us went out to the far end of Clinton. SInce this was my first long trail run of the season, I did 9/1 repeats of jog/walk. But I made sure to jog up every hill (even if my pace was slower than walking:) Quads were dying after 80 minutes, but I slogged on to the finish.

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