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Training Log Archive: DWildfogel

In the 7 days ending Jul 3, 2016:

activity # timemileskm+m
  Orienteering5 3:53:07 12.41(18:47) 19.97(11:40) 14928 /36c77%
  Stretching1 2:00:00
  Running3 21:09 1.72(12:18) 2.77(7:38)
  Strength exercises1 5:00
  Total8 6:19:16 14.13 22.74 14928 /36c77%

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Sunday Jul 3, 2016 #

9 AM

Orienteering race 55:42 [5] 4.0 mi (13:56 / mi) +77m 13:08 / mi
spiked:7/9c shoes: Salomon SC 3 Bl/Bl

Remarkable Flats. Day 2 of Western States Champs, Day 5 of Rocky Mountain O'Fest. Brown, 4.7 km, 110m climb. Start 9:36. 9th of 49.

Silly but significant error on #3 (3 mins), followed by disastrous 13 min error on #4, including some time off the map. Pulled it together after that, and had the fastest time from #4 to the Finish. Very disappointing to have an error like that.

[Orienteering race]

Running warm up/down 9:00 [2] 0.75 mi (12:00 / mi)
shoes: Salomon SC 3 Bl/Bl

Warm up. Jog to start. Legs still feel pretty good, but not as lively as yesterday.

Saturday Jul 2, 2016 #

9 AM

Orienteering race 42:25 [5] *** 4.68 km (9:04 / km) +72m 8:25 / km
spiked:8/8c shoes: Salomon SC 3 Bl/Bl

Twin Boulders, (Medicine Bow Nat'l Forest, east of Laramie, WY). Day 4 of the Rocky Mtn O'Fest, Day 1 of the 3 day Western States Champs. Start 9:48.

Brown, 4.5 km, 115m climb. 1st of 49.

Loved it! No mistakes, ran hard when I could, had to walk some due to the rarified air, a little over cautious at times, but the idea was to be mistake free for sure, and I did that. This is what orienteering should always be :-)

--Lost a few secs at #7 because I didn't immediately recognize the knoll (looked like the boulders).

--Lost a few secs at #8 because I was tiring

First seven split ranks were all 2's (4 of 'em) or 3's; last two (including the chute) were 4 and 7.

[Orienteering race]

10 AM

Running warm up/down 6:00 [3] 0.4 mi (15:00 / mi)
shoes: Salomon SC 3 Bl/Bl

Warm up. Legs felt pretty loose and the start was only 500m away, so didn't do much warm up. L got to the call up line and realized she forgot her estick and ran back to the car. But they gave her a new start time, so it was OK.

Friday Jul 1, 2016 #

Stretching 2:00:00 [2]

The usual weekly accumulation of morning exercises: stretching, strength and balance. Tapered off the later two by mid-week.

10 AM

Orienteering 25:00 [3] *** 1.0 mi (25:00 / mi)
spiked:3/4c shoes: Kayano 20 Blue

Devil's Claw, Medicine Bow Natl Forest, east of Laramie, WY. Rocky Mtn O'Fest, Day 3.

Intended to take it easy. Didn't want to cross the big swamp, so headed straight for #11. Too many mosiquitos, plus I forgot that the scale was 1:12,500, so pulled up short and was quite confused for a while. But after finally getting to #11, did OK (but not great) the rest of the way, even though I was going slowly. Sure hope I'm sharper once the real orienteering starts tomorrow.

[Orienteering training]

Thursday Jun 30, 2016 #

10 AM

Orienteering 50:00 [3] *** 2.5 mi (20:00 / mi)
spiked:5/10c shoes: Kayano 20 Blue

Pitcher Hill, Medicine Bow Natl Forest, east of Laramie, WY. Rocky Mtn O'Fest, Day 2. One Cowgirl Relay.

I did 2 of the first four loops, then started the fifth loop (so I might get to do it alone), came back and walked my fourth loop after re-doing the first control of the second loop, which I'd missed. My navigating was terrible today. Felt like I was trying to take it easy physically and that caused me to take it easy mentally, which led to me missing half the controls. The 1:15,000 scale didn't help, either.

[Orienteering training]

Wednesday Jun 29, 2016 #

4 PM

Orienteering 1:00:00 [3] *** 2.0 mi (30:00 / mi)
spiked:5/5c shoes: Salomon SC 3 Bl/Bl

Moose Outlet, Medicine Bow Natl Forest, east of Laramie, WY. Rocky Mtn O'Fest, Day 1.

Intended to jog through a few controls. L was feeling like she didn't remember how to orienteer, so instead, I stayed with her, walking. Did run one leg on my own towards the end.

Very cautious with my knee on the uneven ground.

This area was rather heavily vegetated and not much fun.

[Orienteering training]

Tuesday Jun 28, 2016 #


Flight to Denver went quite smoothly until the last ten minutes. We were in our final descent, they'd already welcomed us to Denver, and said we'd be on the ground in ten minutes. Twenty minutes later they announced that there were powerful thunderstorms in Denver and we were being diverted to Cheyenne. We sat on the runway in Cheyenne for 3+ hours - no food, either (we were planning to eat dinner in Denver prior to driving to Laramie). Sitting in Cheyenne, so close to Laramie but no way to get there. We didn't get to Laramie until 1:30am, 4.5 hours late.

Monday Jun 27, 2016 #

7 AM

Running (Easy distance) 6:09 [3] 0.57 mi (10:48 / mi)
shoes: Kayano 20 Blue

Front of house. Hot and windy. Jogged a little to loosen up, knee has some weakness in it but not as sore as yesterday, so ran one easy lap. No need to do more at this juncture.

[Easy distance]

Strength exercises 5:00 [4]

Two sets each of curls and military presses, interleaved, with the 15lb dumbbell (have been using the 25, and even the 27.5 at the JCC).

[Strength exercises]

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