Training Log Archive: RickaIn the 7 days ending Oct 5, 2014:
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Sunday Oct 5, 2014 #
Running warm up/down 15:00 [1]
Orienteering race 43:45 [4]
Best run in a while - 5th of 24 in M60.
S-1: Hesitant - could not decide among left to trail and up; straight; or high and drop in (seemed hardest). But kept moving, I hit trail and bounced up 2 contours. Perhaps lost 1 minute. Weak start.
1-2: Slightly distracted by other runners and by 3 'nice' spurs. Figured out terrain nicely.
2-3-4-5: Late start - some elephant tracks helped.
5-6: Pace counted but still hesitant. Slow, then lost track of re-entrants - not sure when I turned left up one - assumed I'd overshot it. Hey, there's a control in side re-entrant - mine! [-2 minutes]
6-F: Minor hesitations but stayed clean:
climbed to 10 - where IS re-entrant??? Oh, 10m left!
11-12: checked small knoll first - cost little time
12-13: tired, drifted left, got to 'foot of spur' - no control! Hmm, there's one up 2 contours - UGH - this is not the "foot"!
I finished 5th with only one top 5 split - consistency pays! 4th was 3+ minutes away and 3rd was 8 minutes ahead.
S-1: Hesitant - could not decide among left to trail and up; straight; or high and drop in (seemed hardest). But kept moving, I hit trail and bounced up 2 contours. Perhaps lost 1 minute. Weak start.
1-2: Slightly distracted by other runners and by 3 'nice' spurs. Figured out terrain nicely.
2-3-4-5: Late start - some elephant tracks helped.
5-6: Pace counted but still hesitant. Slow, then lost track of re-entrants - not sure when I turned left up one - assumed I'd overshot it. Hey, there's a control in side re-entrant - mine! [-2 minutes]
6-F: Minor hesitations but stayed clean:
climbed to 10 - where IS re-entrant??? Oh, 10m left!
11-12: checked small knoll first - cost little time
12-13: tired, drifted left, got to 'foot of spur' - no control! Hmm, there's one up 2 contours - UGH - this is not the "foot"!
I finished 5th with only one top 5 split - consistency pays! 4th was 3+ minutes away and 3rd was 8 minutes ahead.
Saturday Oct 4, 2014 #
Running warm up/down 15:00 [2]
Jog and climb to start.
Orienteering race 1:36:41 [4]
Very ugly start. Then orienteered better and held up on long legs.
S-1: Saw 'circle in green' - guessed it would be ugly so never looked for route choice (left to rim, follow rim to control - easy!). As advertised, medium and dark green were very ugly mf rose - slow and hard to maintain map contact.
(-2+ minutes)
1-2: Dropped and got to knoll - turned right but control was 'bit left'. Dropped much too far left, down, up to swamp, bounced back. [At AP, STOP! and take bearing] [-3 minutes]
2-3: Short and clean
3-4: Excellent route choice and execution until creek crossed. Crossed, could not find trail, instead of re-locating chose to wander up trough medium green. Finally started bailing to trial - found it! - luck! I was 100-150m east (crossed creek a bit east of expected) Just too reliant on one feature - trail - also brain-dead after long leg - nicely designed long leg. [-3+ min]
4-5: Planned route well - turned right to get to trial-stream junction - good finish - short leg but first good orienteering!
5-F: Good routes and execution rest of way - very tired but maintained 'my' pace. Cionsistent - nearly all legs were 9th-11th place of 23.
5-6: Left of red line seemed best creek crossing in terms of steep banks. but AP was unclear (afraid I'd miss both re-entrants) so I aimed left to rim & turned right - worked well. On red line offered better attack across flats.
8-9: Wide right to road was just too tempting - straight was much shorter, mostly open woods, but lots of woods running and very challenging attack at end. Unpleasant leg - long road run with trivial AP and finish.
10-11: About 5 major, steep, short 'drops' along the way. Fun leg late in course.
12-13: 4th fastest time (of 23) - that's weird!
Very sloppy, frustrating start but glad I improved and persevered, moving up from 20th to 13th. Best possible finish would have been about 8-10.
S-1: Saw 'circle in green' - guessed it would be ugly so never looked for route choice (left to rim, follow rim to control - easy!). As advertised, medium and dark green were very ugly mf rose - slow and hard to maintain map contact.
(-2+ minutes)
1-2: Dropped and got to knoll - turned right but control was 'bit left'. Dropped much too far left, down, up to swamp, bounced back. [At AP, STOP! and take bearing] [-3 minutes]
2-3: Short and clean
3-4: Excellent route choice and execution until creek crossed. Crossed, could not find trail, instead of re-locating chose to wander up trough medium green. Finally started bailing to trial - found it! - luck! I was 100-150m east (crossed creek a bit east of expected) Just too reliant on one feature - trail - also brain-dead after long leg - nicely designed long leg. [-3+ min]
4-5: Planned route well - turned right to get to trial-stream junction - good finish - short leg but first good orienteering!
5-F: Good routes and execution rest of way - very tired but maintained 'my' pace. Cionsistent - nearly all legs were 9th-11th place of 23.
5-6: Left of red line seemed best creek crossing in terms of steep banks. but AP was unclear (afraid I'd miss both re-entrants) so I aimed left to rim & turned right - worked well. On red line offered better attack across flats.
8-9: Wide right to road was just too tempting - straight was much shorter, mostly open woods, but lots of woods running and very challenging attack at end. Unpleasant leg - long road run with trivial AP and finish.
10-11: About 5 major, steep, short 'drops' along the way. Fun leg late in course.
12-13: 4th fastest time (of 23) - that's weird!
Very sloppy, frustrating start but glad I improved and persevered, moving up from 20th to 13th. Best possible finish would have been about 8-10.
Friday Oct 3, 2014 #
Event: 2014 US Nationals
Running 10:00 [2]
Warm-up
Orienteering race 22:18 [4]
Park sprint in Genessee Valley Park in Rochester NY - very fast but course-setter made best possible use of park. Fence with 3 gaps and running under expressway offered roue choices and ways to lose time. Clean run, medium pace: 12th of 19 in M60; 10th US. Solid run.
Splits says "no time lost" - I agree. Looked 1-2 controls ahead consistently and left controls fast. Missed only one feasible route choice (8-9) but my route (left) was fine. Probably need to be a bit more aggressive: fewer minor hesitations to check map and a bit faster, especially on first 2 legs and last 3 legs, not just last.
4-5: I chose 'wide right' over 'left' mainly because right was easier to read and left seemed to require long U-turn under expressway. JE was gaining on me (-1 at start), chose left because I went right, then gave it up.
5-6: Read fence gaps well.
7-8: Somehow, I struggled to see 'go right' as okay - checked it, it was.
8-9: Didn't see straighter 'thru the gap' but I had confidence in my route (almost banged into JE at pillar - he'd just missed 7) and trail was good pointer.
9-10-11: From 9, didn't trust little trail (-5s), went right. From 10, trail looked - it was. Left vs right for 10-11 seemed best - not real clear now.
12-13: Rough bearing a bit off, climbed a bit more up to road than needed.
14-15: Saw minor path to clearing but had to crawl through grape vine deadfall.
Splits says "no time lost" - I agree. Looked 1-2 controls ahead consistently and left controls fast. Missed only one feasible route choice (8-9) but my route (left) was fine. Probably need to be a bit more aggressive: fewer minor hesitations to check map and a bit faster, especially on first 2 legs and last 3 legs, not just last.
4-5: I chose 'wide right' over 'left' mainly because right was easier to read and left seemed to require long U-turn under expressway. JE was gaining on me (-1 at start), chose left because I went right, then gave it up.
5-6: Read fence gaps well.
7-8: Somehow, I struggled to see 'go right' as okay - checked it, it was.
8-9: Didn't see straighter 'thru the gap' but I had confidence in my route (almost banged into JE at pillar - he'd just missed 7) and trail was good pointer.
9-10-11: From 9, didn't trust little trail (-5s), went right. From 10, trail looked - it was. Left vs right for 10-11 seemed best - not real clear now.
12-13: Rough bearing a bit off, climbed a bit more up to road than needed.
14-15: Saw minor path to clearing but had to crawl through grape vine deadfall.
Thursday Oct 2, 2014 #
Walking 3:00:00 [2]
Hiked Tracy Ridge (NF) trails then down to Allegheny Reservoir for a dip. Long walk back up via broad re-entrant was pleasant. Bit long for day before US Champs but it was a beautiful day and trail; I took it easy and legs felt good.
Wednesday Oct 1, 2014 #
Walking 2:30:00 [2]
Hike with Fran at Rimrock area in PA's Allegheny NF. Great rock formations at top with some having tumbled down towards Allegheny River reservoir.