Training Log Archive: WyattIn the 31 days ending Aug 31, 2009:
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Monday Aug 31, 2009 #
Event: Laramie Daze
Running hills 41:00 [2] 6.31 km (6:30 / km) +160m 5:46 / km
shoes: R-NB-Gray-460's
Sunday Aug 30, 2009 #
Event: DVOA Valley Forge Fatlands
Orienteering 1:15:56 [2] 11.96 km (6:21 / km) +100m 6:06 / km
shoes: O-VJ Integrator Spikes
Hanging 5 flags + 34 epunches, then shadowing AJ on Yellow, which he came 2nd on, with a wrong-direction-on-trail 2.5 minute error.
Orienteering 20:00 3.5 km (5:43 / km) +30m 5:29 / km
shoes: O-VJ Integrator Spikes
Picking up 8 controls/epunches
Saturday Aug 29, 2009 #
Orienteering 48:57 7.8 km (6:17 / km) +50m 6:05 / km
shoes: O-VJ-Grey-Spikes
Hanging 29 flags in the late PM for VF Fatlands
Friday Aug 28, 2009 #
Running warm up/down 20:51 [2] 3.66 km (5:42 / km) +17m 5:34 / km
shoes: R-NB-Gray-460's
Running tempo 33:46 [4] 8.02 km (4:13 / km) +95m 3:58 / km
shoes: R-NB-Gray-460's
5-mile loop tempo run on the grass next to the trail
Thursday Aug 27, 2009 #
Running 34:24 [2] 6.49 km (5:18 / km) +65m 5:03 / km
ahr:138 shoes: R-NB-Gray-460's
Wednesday Aug 26, 2009 #
Running intervals 16:34 [4] 4.8 km (3:27 / km)
shoes: R-NB-Gray-460's
4x1200, w/ 400m rest
4:09, 4:09, 4:09, 4:07 - working pretty hard to keep up this pace, descending pace on each with typically 84-85 at the 400, and 2:47-49 at the 800.
Felt quite hot, may get a headache tonight... but a good workout.
Keith Straw announced my return from WOC so I got to tell a few stories. Couldn't really tempt anyone into coming to the event this Sunday. My orienteering evangelism skills have deteriorated substantially since HS & College.
Don was back - apparently his knees were sore. He was running ~4:25-30's at 2nd place in Group 1.
4:09, 4:09, 4:09, 4:07 - working pretty hard to keep up this pace, descending pace on each with typically 84-85 at the 400, and 2:47-49 at the 800.
Felt quite hot, may get a headache tonight... but a good workout.
Keith Straw announced my return from WOC so I got to tell a few stories. Couldn't really tempt anyone into coming to the event this Sunday. My orienteering evangelism skills have deteriorated substantially since HS & College.
Don was back - apparently his knees were sore. He was running ~4:25-30's at 2nd place in Group 1.
Orienteering long 1:10:00 10.0 km (7:00 / km) +120m 6:36 / km
shoes: O-VJ-Grey-Spikes
Streamering VF Fatlands for event on Sunday, checking control locations, adjusting a few, doing control descriptions..
Running warm up/down 33:36 [2] 5.6 km (6:00 / km)
shoes: R-NB-Gray-460's
PM with track
Tuesday Aug 25, 2009 #
Running 34:50 [2] 6.0 km (5:48 / km) +50m 5:34 / km
shoes: R-NB-Gray-460's
Easy loop around Chesterbrook around 8am, after getting up around 6:20am, thanks to time-zone-change. Perhaps I can keep getting up these early (or earlier) as it's still pretty hot & humid here... At least through tomorrow.
Monday Aug 24, 2009 #
Note
(rest day)
After the WOC banquet and after-party, which I bailed on around 2AM, and a long day of travel, ending with getting picked up by the family at 8:30pm and hanging out with them through bedtime, incl. AJ wanting me to put him to sleep, I took my first non-sick rest day in a long, long time...
Sunday Aug 23, 2009 #
Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +20m 7:09 / km
shoes: O-VJ-Grey-Spikes
Some for Hungary Cup Day 6, some for the "Last-Chance-for-Gold" Beer Chase.
Orienteering 33:50 [3] 5.1 km (6:38 / km) +250m 5:20 / km
shoes: R-NB-Gray-460's
A fairly clean run, but just didn't have the heart to push hard as I was pretty tired from a lot of racing this week.
Orienteering race 15:00 [4] 3.5 km (4:17 / km) +30m 4:07 / km
shoes: R-NB-Gray-460's
Last-Chance-For-Gold Beer Chase organized by Clem at WOC '09 got participants from US, Canada, Ireland, Portugal, South Africa, and others made for a great start to the Banquet evening. 3 loops, plenty of good drinks consumed 4 times - the Irish drank 4x500ml bottles instead of 4x200ml cups... led to a very happy crew. WOC-streamered control locations, predrawn, solid 1:4000 event-center maps, and prizes announced by WOC annoucer Per Forsberg... And plenty to drink. Did I mention that already?
Samantha & Sandra were right on my tail during the 1st loop, but apparently the drinking aspect slowed them down eventually, and Viktoria took Gold for the women! The Portuguese led the men's side of the field, apparently after doing some careful advance training...
Samantha & Sandra were right on my tail during the 1st loop, but apparently the drinking aspect slowed them down eventually, and Viktoria took Gold for the women! The Portuguese led the men's side of the field, apparently after doing some careful advance training...
Saturday Aug 22, 2009 #
Orienteering race 1:03:30 [4] 8.1 km (7:50 / km) +300m 6:37 / km
shoes: O-VJ-Grey-Spikes
Hungary Cup Day 5, Open A3.
Longish course and a bit warm, followed by 2, then 1, excedrin to barely hold off a headache.
Navigation was okay (3-4 minutes), and pace was okay. Nik was 60, Ross was 61?, Magnus J. was 62, Clem was 65? Ran off the map on purpose on the long leg...
Really fun contour terrain with lots of karst 'holes'. The 'bridges' between adjacent holes were fun.
Longish course and a bit warm, followed by 2, then 1, excedrin to barely hold off a headache.
Navigation was okay (3-4 minutes), and pace was okay. Nik was 60, Ross was 61?, Magnus J. was 62, Clem was 65? Ran off the map on purpose on the long leg...
Really fun contour terrain with lots of karst 'holes'. The 'bridges' between adjacent holes were fun.
Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
Friday Aug 21, 2009 #
Orienteering tempo 17:22 [4] 2.88 km (6:02 / km) +125m 4:57 / km
shoes: O-VJ-Grey-Spikes
Rerun of the WOC Qualifier. No Orange&Whites, but most the wood stands were up so I tagged those. 17:22. Faster about half because of errors I found vs. the 1st time out - 3 x :10 route choice + some hesitations 1 x :10 in a very tricky area and a few smaller. I think during the actual WOC race I was hammering harder too, as I should've been.
Still >>1 minute from top 15, alas the need-to-get-faster hypothesis is confirmed again.
Still >>1 minute from top 15, alas the need-to-get-faster hypothesis is confirmed again.
Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +90m 5:48 / km
shoes: O-VJ-Grey-Spikes
Before spectating on the relay, I drove to the WOC qualifier terrain, warmed up the hill to the start/finish field, re-ran, then jogged back down
Thursday Aug 20, 2009 #
Running warm up/down 15:00 [2] 2.73 km (5:30 / km) +60m 4:57 / km
shoes: O-VJ Integrator Spikes
Warmup before Sprint WOC Quali, zigzagging up and down the hill and trying to focus a bit on the importance of compass, and pre-reading codes. The quiet time of the long walks to the start has been pretty nice for focus, and today I extended that a bit even before the pre-start.
Orienteering race 18:28 [4] *** 2.88 km (6:25 / km) +125m 5:16 / km
spiked:14/19c shoes: O-VJ Integrator Spikes
World Orienteering Championships 2009, Sprint distance Qualifier, Men's B
A pretty good race today, with some hesitations, a few seconds lost here and there, but otherwise no big problems. Result of 25th out of 38 countries was pretty solid, although my heat was a bit 'soft' with many people making big mistakes. My time was between Clem's & Ross's, but my place was as good as Ross's 25th, and well ahead of Clem's. Odd, but I'll take it.
Unfortunately, there was a pretty big cliff from the 'good' runners/results, down toward me and the many that followed. From 1st to 23rd place was less than 2 minutes gap. From 23rd to me (25th), there was a full 2 minutes gap.
So, as well known, I'd need to get notably faster, and maintain accuracy, to even approach the top. And on an international level, I'm really, really slow. E.g. when I threw out the excuse to the Austrian PT, that the women on her team might be faster than me, in that I run a 5k in around 18 minutes (when it might actually be even a bit slower) she replied "yes, I think they might be faster... don't you train?". Argh.
There are two components to orienteering speed which I'm thinking about, one of which is simply speed through the forest, e.g. following a streamer, and another of which is navigation-time - e.g. the time lost simply due to navigating cleanly vs. following a streamer, into which I traditionally include hesitation, but not mistakes.
I plan to partially assess the navigation-time tomorrow, by rerunning the course, on the way to spectating at the relay. There are many places where I know I'll go faster the 2nd time... How much, and how close that would get me to the top is TBD.
A pretty good race today, with some hesitations, a few seconds lost here and there, but otherwise no big problems. Result of 25th out of 38 countries was pretty solid, although my heat was a bit 'soft' with many people making big mistakes. My time was between Clem's & Ross's, but my place was as good as Ross's 25th, and well ahead of Clem's. Odd, but I'll take it.
Unfortunately, there was a pretty big cliff from the 'good' runners/results, down toward me and the many that followed. From 1st to 23rd place was less than 2 minutes gap. From 23rd to me (25th), there was a full 2 minutes gap.
So, as well known, I'd need to get notably faster, and maintain accuracy, to even approach the top. And on an international level, I'm really, really slow. E.g. when I threw out the excuse to the Austrian PT, that the women on her team might be faster than me, in that I run a 5k in around 18 minutes (when it might actually be even a bit slower) she replied "yes, I think they might be faster... don't you train?". Argh.
There are two components to orienteering speed which I'm thinking about, one of which is simply speed through the forest, e.g. following a streamer, and another of which is navigation-time - e.g. the time lost simply due to navigating cleanly vs. following a streamer, into which I traditionally include hesitation, but not mistakes.
I plan to partially assess the navigation-time tomorrow, by rerunning the course, on the way to spectating at the relay. There are many places where I know I'll go faster the 2nd time... How much, and how close that would get me to the top is TBD.
Running warm up/down 16:00 [2] 3.0 km (5:20 / km)
shoes: O-VJ Integrator Spikes
Cooldown after the race of about 5 minutes, followed much later by some running back to get my shoe-bag that I forgot, followed by jogging back down toward the car & taking a wrong turn (because the people that knew where the car was had already forked off to a different parking lot...)
Orienteering 18:38 [3] 4.0 km (4:40 / km) +20m 4:33 / km
shoes: O-VJ Integrator Spikes
Hungary Cup Day 4 - a nice city-sprint with >100 passageways through and/or between buildings in the nicely revitalizing downtown Miskolc. (Meesh-kohlts)
Intentionally ran this moderately, as I was on standby to run Eric's leg in the relay if his Achilles/ankle issue didn't get better. Fortunately, he did a test run this afternoon, and after various medications, incl. patches & IB, plus rest, his leg, while painful at the start, warmed up to completely painless during a 8km @ 4min/km effort, and so he'll be relaying tomorrow, and I can go back to spectator/training mode.
Intentionally ran this moderately, as I was on standby to run Eric's leg in the relay if his Achilles/ankle issue didn't get better. Fortunately, he did a test run this afternoon, and after various medications, incl. patches & IB, plus rest, his leg, while painful at the start, warmed up to completely painless during a 8km @ 4min/km effort, and so he'll be relaying tomorrow, and I can go back to spectator/training mode.
Orienteering 25:00 [3] 4.0 km (6:15 / km)
After the WOC Sprint Quali, there was a Hungary Cup Day 4 Sprint in downtown Miskolc. First ever Euro-urban Sprint for me at it was a blast finding all the right passages through buildings. I took it moderately, as I was on the hook to possibly run the WOC Relay on Friday if Eric's Achilles/ankle issue didn't improve. Fortunately, it did improve, so I got to re-run the WOC Quali again on Fri., and peacefully cheer and spectate on the relay.
Wednesday Aug 19, 2009 #
Orienteering 22:00 [2] *** 3.38 km (6:30 / km) +50m 6:03 / km
shoes: O-VJ-Grey-Spikes
Jogging the paved areas, grass, trails & forest, and walking most the uphills in a loop of the Sprint model terrain.
Very detailed map of the forest at 1:4000 - individual bushes, hilltops that were no bigger than 3x1 meter...
I tried some relocation exercises where I'd just run a bit w/o looking at the map or compass, and try to recover, and that was really hard, so maintaining good compass, and map-reading feature-checks to never lose contact - as I did well on during yesterday's test-run on the model map - will be required.
I start at 9:13 tomorrow, 2 minutes after Clem (on a slightly different course.)
Very detailed map of the forest at 1:4000 - individual bushes, hilltops that were no bigger than 3x1 meter...
I tried some relocation exercises where I'd just run a bit w/o looking at the map or compass, and try to recover, and that was really hard, so maintaining good compass, and map-reading feature-checks to never lose contact - as I did well on during yesterday's test-run on the model map - will be required.
I start at 9:13 tomorrow, 2 minutes after Clem (on a slightly different course.)
Note
It's going to be a check-the-codes day tomorrow, with controls in the forest now allowed with 15 meters on a Sprint map, and the course setter supposedly likely to use that rule... That and run-on-compass while reading lots of stuff on the line. Although looking for orange at the end of the leg will likely be a bit risky, so reading the description in advance to know what I'm looking for will be key too.
Tuesday Aug 18, 2009 #
Event: WOC 2009
Orienteering 17:00 [2] 3.0 km (5:40 / km) +20m 5:29 / km
shoes: R-NB-Gray-460's
Easy jog around the University of Miskolc with the 1:4000 map, this morning, looking for a few points. A fairly detailed, mostly complete map of the campus.
Orienteering tempo 13:00 [4] 2.0 km (6:30 / km) +100m 5:12 / km
shoes: O-VJ-Grey-Spikes
A fairly steep model event course with dots connected by Clem, that I attacked with decent rough+quick-match-trails/veg/contours navigation. A little hesitation on 1 and 2, and then fairly solid through the rest. I like this type of map - much like the really intricate parts of Golden Gate Park, mapped to WOC standard, with extra gullies (incl. some big ones - like 8m down/up in 25m across....).
Unfortunately, I tweaked my R-ankle again, which wasn't taped as tightly as I should've taped it - nothing major, but it's back to like 2-days-after-initial-injury feeling rather that getting better.
And, I lost my Forerunner 305. And found it, but not until a long search around the forest/ivy almost was fruitless, but for the HR alarm (currently set at below 93) which beeped from under the ivy as I was walking slowly back toward the car. Apparently I clipped it on something - maybe a fence - and snapped the metal watch band part off, leaving it free to fall off my arm.
Unfortunately, I tweaked my R-ankle again, which wasn't taped as tightly as I should've taped it - nothing major, but it's back to like 2-days-after-initial-injury feeling rather that getting better.
And, I lost my Forerunner 305. And found it, but not until a long search around the forest/ivy almost was fruitless, but for the HR alarm (currently set at below 93) which beeped from under the ivy as I was walking slowly back toward the car. Apparently I clipped it on something - maybe a fence - and snapped the metal watch band part off, leaving it free to fall off my arm.
Orienteering 20:00 2.0 km (10:00 / km) +50m 8:53 / km
shoes: O-VJ-Grey-Spikes
Warmup, cooldown & searching for the lost watch.
Note
One thing about being in slightly better shape this year than I have been in past years - esp. about training more - is that the amount of running I'm doing this week isn't totally wearing me out. E.g. I recall from some World Cup week a few years ago being really exhausted by the end of the week because I'd run/raced 7 hours, which was twice as much as I normally trained, and thinking that for many of the others, they were feeling fairly well rested, as it was half as much as they normally trained. At this point, I'm up to more like 7hr/week average, so at least this week isn't much harder than normal.
Monday Aug 17, 2009 #
Running 10:00 [1] 1.5 km (6:40 / km)
shoes: R-NB-Gray-460's 2nd pair
Jog to the Long Qual spectator area from the parking lot.
Running warm up/down 4:55 [2] 0.6 km (8:12 / km) +30m 6:33 / km
shoes: O-VJ-Grey-Spikes
To the Hungary Cup Day 1 start and back.
Orienteering race 33:15 5.0 km (6:39 / km) +230m 5:24 / km
ahr:161 shoes: O-VJ-Grey-Spikes
Hungary Cup day 1 Open 3.
Same map as middle Qual and much familiar terrain. Nailed more or less everything at not quite race pace, plus a minute of exploring where I messed up yesterday (and came back to again later.) I was 33, Eddie was 29. Both of us much cleaner than yesterday.
Same map as middle Qual and much familiar terrain. Nailed more or less everything at not quite race pace, plus a minute of exploring where I messed up yesterday (and came back to again later.) I was 33, Eddie was 29. Both of us much cleaner than yesterday.
Orienteering 31:00 4.0 km (7:45 / km) +200m 6:12 / km
shoes: O-VJ-Grey-Spikes
As a long cooldown, I decided to jog out to where I'd missed the control on the Middle Qual, and run it again, following my 'revised' plan. Not even full race pace (max HR was 155), I ran it in 2:52, and the winner was 2:22 (vs. my 6:19 yesterday). I also tried a re-attack from my first relocation/re-attack point, and hit it fine too.
The problem was that the white-to-light-green boundary seemed fairly smooth, but as we approached the medium green boundary on the map, there were many, many small clusters of medium green (not 1 like I thought yesterday) that mostly were not on the map. In general, the vegetation mapping there was a bit weak, but it would've been hard to get it much better, as it was all fairly patchy in there. Overall, my confidence that a WOC map would get the vegetation really precise has been broken - even WOC maps can have quite generalized vegetation.
The problem was that the white-to-light-green boundary seemed fairly smooth, but as we approached the medium green boundary on the map, there were many, many small clusters of medium green (not 1 like I thought yesterday) that mostly were not on the map. In general, the vegetation mapping there was a bit weak, but it would've been hard to get it much better, as it was all fairly patchy in there. Overall, my confidence that a WOC map would get the vegetation really precise has been broken - even WOC maps can have quite generalized vegetation.
Sunday Aug 16, 2009 #
Event: Half Wit Half Marathon
Orienteering race 37:14 [4] 5.1 km (7:18 / km) +185m 6:11 / km
shoes: O-VJ Integrator Spikes
WOC 2009 Men's Middle Distance Qualifier, Heat B
Had a 'typical' result today - not an awful result like last year - so that's an improvement. Finished 30th this year, vs. 34th last year, so that's an improvement. And had only one esp. bad mistake this year.
Lost about 3:15 on # 6, a vague attack diagonal downhill trying to go about 400m on compass with 2 subtle errors contributing to 8 distinct partial attacks, with the last few being 'trying follow that guy to somewhere new'. Should've taken a slightly safer route, using a bit more trail, bouncing off a few more platforms along the way..? It was tough for me to nail - although 14 of 15 qualfiers did nail this. Perhaps adding some pace count, and more precision on the compass could've more clearly helped me hit the stone/pit 'line'.
After that one, I had two ~30-second misses, and some 5-10's.
It's obviously a great competitive field to compare oneself to. I imagine if I retired (now) and did primarily orienteering training, in Europe, I could get my navigation more consistent, where I could more reliably expect to lose only about 1 minute on a course like this. And I could probably get a bit faster. Both of which would be needed to make the finals at the World Championships.
Much less disruptively, I could probably train a bit more, and (barring injury) continue to get a bit faster, perhaps going under 5min/mile someday, although I'd have to reach down to 4:40 to begin having a reasonable shot at the finals - not sure if that will happen w/o substantial further investment. I could probably invest a bit more time (mostly overhead) in training-in-terrain (O'shoes, tape and such, even in VF park), so that my speed off-trail was maximized as a % of speed on-trail/road. I think that may already be pretty close though, at least for non-green, non-wet terrain.
One big thing that could help non-trivially is traveling more for orienteering. After Clem had been a DVOAer for 15+ years, I think he phrased it well in saying that he did a lot of 'pseudo-orienteering'. When the maps are getting pretty familiar, and the technique-set is relatively narrow, as it is when you've been in the same terrain/club for a long time, it's harder to keep the full arsenal of orienteering skills at the ready. New-to-me-map orienteering and several days in a row are key, I think. Travelling to a summer-week of orienteering in the US will likely be possible every summer starting next year as the kids will be 7 & 9, but it may be a few more years until the kids can easily travel with us to European events, at which point I'll be slowing more, esp. for the shorter distances... Perhaps a few more A-meets, combined with 1-day sight-seeing to keep it interesting for all, would be helpful too?
Hopefully I can swing something like this to continue to improve.
Had a 'typical' result today - not an awful result like last year - so that's an improvement. Finished 30th this year, vs. 34th last year, so that's an improvement. And had only one esp. bad mistake this year.
Lost about 3:15 on # 6, a vague attack diagonal downhill trying to go about 400m on compass with 2 subtle errors contributing to 8 distinct partial attacks, with the last few being 'trying follow that guy to somewhere new'. Should've taken a slightly safer route, using a bit more trail, bouncing off a few more platforms along the way..? It was tough for me to nail - although 14 of 15 qualfiers did nail this. Perhaps adding some pace count, and more precision on the compass could've more clearly helped me hit the stone/pit 'line'.
After that one, I had two ~30-second misses, and some 5-10's.
It's obviously a great competitive field to compare oneself to. I imagine if I retired (now) and did primarily orienteering training, in Europe, I could get my navigation more consistent, where I could more reliably expect to lose only about 1 minute on a course like this. And I could probably get a bit faster. Both of which would be needed to make the finals at the World Championships.
Much less disruptively, I could probably train a bit more, and (barring injury) continue to get a bit faster, perhaps going under 5min/mile someday, although I'd have to reach down to 4:40 to begin having a reasonable shot at the finals - not sure if that will happen w/o substantial further investment. I could probably invest a bit more time (mostly overhead) in training-in-terrain (O'shoes, tape and such, even in VF park), so that my speed off-trail was maximized as a % of speed on-trail/road. I think that may already be pretty close though, at least for non-green, non-wet terrain.
One big thing that could help non-trivially is traveling more for orienteering. After Clem had been a DVOAer for 15+ years, I think he phrased it well in saying that he did a lot of 'pseudo-orienteering'. When the maps are getting pretty familiar, and the technique-set is relatively narrow, as it is when you've been in the same terrain/club for a long time, it's harder to keep the full arsenal of orienteering skills at the ready. New-to-me-map orienteering and several days in a row are key, I think. Travelling to a summer-week of orienteering in the US will likely be possible every summer starting next year as the kids will be 7 & 9, but it may be a few more years until the kids can easily travel with us to European events, at which point I'll be slowing more, esp. for the shorter distances... Perhaps a few more A-meets, combined with 1-day sight-seeing to keep it interesting for all, would be helpful too?
Hopefully I can swing something like this to continue to improve.
Orienteering warm up/down 20:00 [2] 3.0 km (6:40 / km) +100m 5:43 / km
shoes: O-VJ Integrator Spikes
About 20 minutes warmup, including a fairly long/steep run up the prestart-to-start chute. No GPS track as that's not permitted on the course today. No cooldown :(
Saturday Aug 15, 2009 #
Orienteering 28:11 [2] 3.4 km (8:17 / km) +80m 7:25 / km
shoes: O-VJ-Grey-Spikes
Middle Qualificaiton model event. Walked slowly up ~150m to the start with Viktoria (not logged), discussing various terrain features and mapping, which was somewhat inconsistent on the model map. Jogged the mostly downhill course, navigating fairly well, ex. two where I got off my compass line. Running on the compass here is always important off-trail...
Friday Aug 14, 2009 #
Orienteering warm up/down 13:51 [2] 1.55 km (8:56 / km) +150m 6:01 / km
shoes: R-NB-Gray-460's 2nd pair
Brought the wrong shoes, but taped and jogged anyway - probably good not to hammer this too hard as I was already a bit sore from yesterday.
Orienteering 41:00 4.85 km (8:27 / km) +150m 7:19 / km
shoes: R-NB-Gray-460's 2nd pair
Took it fairly easy to rest and due to shoes. Still moving quickly enough in unfamiliar terrain to get some benefit of learning the terrain features and mini route choices on the fly..
- When contouring on a vague attack, I should really check carefully the up/down contour count.
- When going somewhere vague (off trail, and off obvious contour feature), hold a bearing...
- When contouring on a vague attack, I should really check carefully the up/down contour count.
- When going somewhere vague (off trail, and off obvious contour feature), hold a bearing...
Orienteering tempo 14:31 [4] 2.8 km (5:11 / km) +60m 4:41 / km
shoes: O-VJ-Grey-Spikes
Back in good shoes, did a really fun Sprint training with Clem. Lessons learned:
- Have a bearing-related plan on every control. Most time lost was on a 'whee down the reentrant', when the control was really to the left of that about 30 degrees. - Stick to the bearing - again... (at least in cases where I'm going off easy-feature.)
- When checking left-right geometry options, and they look balanced, consider runnability - either visually or on the map - to break the tie.
- Have a bearing-related plan on every control. Most time lost was on a 'whee down the reentrant', when the control was really to the left of that about 30 degrees. - Stick to the bearing - again... (at least in cases where I'm going off easy-feature.)
- When checking left-right geometry options, and they look balanced, consider runnability - either visually or on the map - to break the tie.
Running warm up/down 10:00 [2] 1.3 km (7:42 / km) +30m 6:54 / km
shoes: O-VJ-Grey-Spikes
Warmup with Clem - Eddie, thanks, set streamers.
Thursday Aug 13, 2009 #
Running warm up/down 12:00 [2] 1.98 km (6:04 / km) +60m 5:16 / km
shoes: O-VJ-Grey-Spikes
Warmup for a Middle training day. Ran with Clem, Eddie and Sandra to the remote start, and didn't really see the map at all until I started. A good fresh training event, with lots to learn, in part due to the esp. bad contour mapping. Aside from the map issues, the terrain was absolutely beautiful, with plenty of downhill forest seconds where I could run under 4min/km (while the downhill lasted). Learned 3 lessons to use next week under the assumption that the WOC map is much better:
- Charcoal platforms here are brown X's, and can be small so are more visible from the top, hence aiming off slightly high (like 10-15m) on those makes sense.
- I need to hold a bearing harder - no need to get off it for many of these hills, and even if I do get off it for the hills, I should still set it and roughly track how far left/right of the line I'm going. This is esp. true on wide re-entrant crossings.
- There can be many subtle slope changes and 'shelves' on the hills, somewhat like French Creek, but even more distinct. These map be readable on the map - I should go early to my start and check out the warmup-clip-of-the-real-map to see if they're visible.
- Charcoal platforms here are brown X's, and can be small so are more visible from the top, hence aiming off slightly high (like 10-15m) on those makes sense.
- I need to hold a bearing harder - no need to get off it for many of these hills, and even if I do get off it for the hills, I should still set it and roughly track how far left/right of the line I'm going. This is esp. true on wide re-entrant crossings.
- There can be many subtle slope changes and 'shelves' on the hills, somewhat like French Creek, but even more distinct. These map be readable on the map - I should go early to my start and check out the warmup-clip-of-the-real-map to see if they're visible.
Orienteering 59:00 *** 7.03 km (8:24 / km)
shoes: O-VJ-Grey-Spikes
Hard S-9, walked 9-10, hard 10-F. Generally a reasonable run if I allow for the map-caused issues - many map issues worse than local DVOA maps, esp. contours, and imprecise relative locations. But it was still some great forest run and I salvaged some lessons learned.
Wednesday Aug 12, 2009 #
Running 20:35 [2] 3.58 km (5:45 / km) +30m 5:31 / km
shoes: R-NB-Gray-460's
Late eve. run after a long travel day from Chesterbrook at 4:45pm, to Miskolc at 6:15pm, the following day...
Tuesday Aug 11, 2009 #
Running 24:35 [2] 4.57 km (5:23 / km) +35m 5:11 / km
shoes: R-NB-Gray-460's
Chesterbrook loop
Monday Aug 10, 2009 #
Running 51:30 8.42 km (6:07 / km) +102m 5:46 / km
shoes: R-NB-Gray-460's
With Angelica, along Valley Stream 'canyon' and back. She was hot :)
Sunday Aug 9, 2009 #
Running 16:00 2.4 km (6:40 / km)
shoes: R-NB-Gray-460's
Mid-day run on some well concrete and flat-wet beach sand. Ankle loosened up a bit after the run. Not happy, but no impact-pain.
Running 15:00 [2] 1.5 mi (10:00 / mi)
shoes: R-NB-Gray-460's
late PM run, again to try to loosen the ankle.
Saturday Aug 8, 2009 #
Orienteering 20:00 2.41 km (8:18 / km)
shoes: R-NB-Gray-460's 2nd pair
A bit of running while jogging the VF Fatlands trails near Walnut hill to delete/add trail segments. Cleaned out all the old ones, and added a few I had apparently missed before. This should allow for a nice White & Yellow course, and be less frustrating for all orienteers there. The vegetation is still very, very old - at least it's much whiter than mapped.
Twisted my R-ankle rather painfully on something buried in the stiltgrass (I was on a trail, but it was a bit overgrown). This should, I hope, recover in 8 days for WOC-Middle. Will have to tape it extra. Not sure about my pre-Middle training though, that might have to be lighter than initially planned.
Twisted my R-ankle rather painfully on something buried in the stiltgrass (I was on a trail, but it was a bit overgrown). This should, I hope, recover in 8 days for WOC-Middle. Will have to tape it extra. Not sure about my pre-Middle training though, that might have to be lighter than initially planned.
Friday Aug 7, 2009 #
Orienteering 20:00 3.33 km (6:00 / km) +30m 5:45 / km
shoes: R-NB-Gray-460's
Whiel updating trails for about 40 minutes
Running tempo 15:09 [4] 3.57 km (4:15 / km)
shoes: R-NB-Gray-460's
Hard push back to parking lot as today's taper tempo run. Pace estimated.
Thursday Aug 6, 2009 #
Running 29:49 [2] 4.83 km (6:10 / km) +100m 5:36 / km
shoes: R-NB-Gray-460's
Quick loop to Mt.Misery
Wednesday Aug 5, 2009 #
Strength 5:30 [1]
Clock squats, 80 R, 30 L
Running intervals 12:38 [5] 4.0 km (3:10 / km)
max:181 shoes: R-NB-Gray-460's
5x800
kinda hot today, alone in front @ FastTracks. I wonder where the other fast runners went. Group 1 (~3:05 & faster 800's) was down to 3 people today.
2:45, 2:44, 2:44, 2:45, 2:40
I suspect I could work a bit harder if I had a higher pain tolerance and/or more company pushing the pace, as I'm never as trashed as I read Hammer gets (& got) during intervals.
kinda hot today, alone in front @ FastTracks. I wonder where the other fast runners went. Group 1 (~3:05 & faster 800's) was down to 3 people today.
2:45, 2:44, 2:44, 2:45, 2:40
I suspect I could work a bit harder if I had a higher pain tolerance and/or more company pushing the pace, as I'm never as trashed as I read Hammer gets (& got) during intervals.
Running warm up/down 39:00 [2] 6.2 km (6:17 / km)
shoes: R-NB-Gray-460's
Tuesday Aug 4, 2009 #
Running long 1:42:00 17.39 km (5:52 / km) +364m 5:19 / km
shoes: R-NB-Gray-460's
My last long run before WOC ended up a bit longer and harder than intended, as I took a bit of a poor route back from the middle of the loop and had to push the last bit to only be 11 minutes late to a meeting I was leading... Fortunately, everyone brings their laptops to meetings and reads email anyway, so it's not as disruptive these days to be late like that...
Monday Aug 3, 2009 #
Strength 5:00 [1]
R-IT hip squats 70-R, 30-L
R-IT at knee, hip and lower back pretty annoyed this eve. and on Sat. eve. until I put on some tape. Maybe needs more tape...
R-IT at knee, hip and lower back pretty annoyed this eve. and on Sat. eve. until I put on some tape. Maybe needs more tape...
Running 53:00 [1] 7.6 km (6:58 / km) +70m 6:40 / km
shoes: R-NB-Gray-460's
Chesterbrook loop with kids on bikes. It was pretty hot, and approaching lunch time, so the kids wilted...
Sunday Aug 2, 2009 #
Event: DVOA Mt. Penn Antietam
Running warm up/down 5:01 [2] 0.82 km (6:07 / km) +15m 5:36 / km
ahr:135 shoes: O-VJ Integrator Spikes
It was pretty hot (DP >70?) so I kept my warmup to a minimum, incl. running part of the finish split w/Vadim.
Orienteering 59:29 8.87 km (6:42 / km) +254m 5:52 / km
ahr:164 max:178 shoes: O-VJ Integrator Spikes
Regained a bit of confidence in my orienteering abilities this weekend. Still behind Clem, and neither Ross nor Sergei Z. showed up, so not a perfect barometer, but I ran hard (headache later due to heat) and executed about as well as the map I got allowed.
I lost about 5.5 minutes out there, but all 3 'big' errors (constituting 4.5 minutes) were primarily due to local event quality imperfections that I don't expect to happen at the world champs.
# 7 - 1 minute - looking on the wrong cliff - all my circles were off by about 25m NW, which was important in this dense rocky area.
#11 - 1 minute - 10 was misplaced by ~75m, but my route nailed it, so no issue there, but my attack to 11 (short leg) missed
#13 - 2.5 minutes - a major legacy trail (rocky ledge, slightly overgrown by thin Mt. laurel) had a segment missing. I was right on line to nail the bag, but I couldn't believe they'd missed such a major trail segment so I corrected based upon a similar bend about 100m away, then realized the map was bad, and went back.
Clem's run
I lost about 5.5 minutes out there, but all 3 'big' errors (constituting 4.5 minutes) were primarily due to local event quality imperfections that I don't expect to happen at the world champs.
# 7 - 1 minute - looking on the wrong cliff - all my circles were off by about 25m NW, which was important in this dense rocky area.
#11 - 1 minute - 10 was misplaced by ~75m, but my route nailed it, so no issue there, but my attack to 11 (short leg) missed
#13 - 2.5 minutes - a major legacy trail (rocky ledge, slightly overgrown by thin Mt. laurel) had a segment missing. I was right on line to nail the bag, but I couldn't believe they'd missed such a major trail segment so I corrected based upon a similar bend about 100m away, then realized the map was bad, and went back.
Clem's run
Saturday Aug 1, 2009 #
Running 40:11 [2] 6.99 km (5:45 / km) +80m 5:26 / km
shoes: R-NB-Gray-460's
Easy run w/Angelica, who was pushing fairly hard at this pace - she really doesn't like the heat