Training Log Archive: pwentz3l

Event: MNOC - Tierneys Woods Adventure Run 2
 

I got sniped by a Finn!!!

Great night O training put on by Foxshadow and Crusher. Can't wait to get in the woods next week!

Andrei put down a mean pace at the start, gapping me by 100+ meters. Ted was on his heals. He has a stride as long as a Missouri tale.

In to the woods at 1, found it easy enough, then moved up and across the hillside towards #2. I read Toddp's post on this same leg, yet made the same bobble. Worked with Mo to get to #3, then started picking off 4,5, and 6 with only minor course corrections. Through the depression, over the hill, across the flats and up the hillside to #7. For some reason, I thought it was on the hillside. I had to do a double take on the map to see if was a depression on a hilltop. The scrub up there was stout and sharp. Down to 8 with minimal pause and then a fairly direct route to #9. On to 10... Are you kidding me... I thought I navigated perfectly to this hill. Got to the top, looked around, nothing.... F&C stated that my light lit up the control like a christmas tree, but my crappy eyes did me no justice. Soooo..... I went south. I got to the small hilltop there, I could tell that the marsh was to the NE and I started kicking myself and went back to the initial hill. I was probably within 5-10 meters the first time. No problems with 11. I ran across a bit of the Marsh, which was soft, but not wet.

A little confusing on the run to 12. I lost track of how far I had run. Lights coming from my left showed that the field was everywhere.... I made my initial attack OK, gut pulled towards 3, then quickly attacked back to 12 and ran as fast as I could back to the start.

I was surprised to be the 2nd one back, well behind Andrei. Others started coming in... Mo had a great run for 3rd, then Linear Ice, Jim, etc. The entire OTNT crowd did well.

Checking the results later, I see I am in 3rd!!!... What??? A guest Orienteer,from Finland, travelling the US, just picking off O meets, comes 20 minutes late and snipes me by a minute or two. Arghhhh


Quickroute

Adv Run #2 - Splits

Finished hanging tape at Sunfish Lake. I got lost..... Several controls will require a measured attack...

I didn't have that much more to hang, so I did a little extra running as the sun went down.

C • extra fence? 2

Just booked tickets. ($169 round trip) to STL. I will take in the Night-O champs and also the middle distance at the A-meet. Hope to get some good family time also.

C • St. Louis YAY 4

Fun run with Andrei, Linear Ice and Rachael. I knew it was going to be different when Andrei stopped us after 50 meters, points to the river and says, "That's a river..." he expanded and showed me some running trails that I had not been upon. There were a couple of interesting routes, brought me back to RTNX, having to claw up a hill side, holding on to a chain link fence (vs. vegetation) and avoiding rocks kicked down from above.

Nice easy pace and good food following. I had the Jack Cakes at Highland Grill. 3 cakes, granola, nuts, blueberrys and banana, topped with honey! Just enough for 1. :-)

Slow jog around Sunfish Lake Park in Lake Elmo.

Good news is that the white is still white, for the most part. Some of the smaller water features aren't, but that could change by the meet. The small trails on the map, are small trails, sometimes on the ground. Plenty of contours to assist.


I ran out of daylight, will go back tonight.

Initial fitness assessment for the Body Project at Seagate. This will consist of 20 weeks of 2/week weight training and 3/week cardio workouts. I am doing it more for the supervised weight training than anything else. Hopefully we will see some results.

Started off with body fat calipers, then waist, hips, chest, thigh, and arm circumference. My BodPod session got moved to the 19th.

Next came a treadmill VO2 max session. Wasn't feeling all that cardio ready after the supurbocross last night, but put the game face on. They start at 10% incline on the treadmill and increase to 12, 14, then top out at 15. Increases in speed and incline occur every 3 minutes. After 15%, it is just speed increases. I made it to 18:16. Heart rate was at 168. Wanted to leave some room for improvement..... Longest so far of the people tested. Not sure that will last. Pretty sure it will not.

Next was bench press. 4 count down, 2 count up. 185 lbs. I did 20 reps. Felt like a wimp. I can tell I haven't done any lifting in a long time....

Final test was leg press on a sled. I did 10 reps at 210 lbs. They had me go down in a 4 count until my knees were almost touching my shoulders. Went against my understanding of squats, but the staff member is really up on his stuff.

20 weeks... It will be fun to look back and see what changes come out of this.