Training Log Archive: WyattIn the 7 days ending Aug 23, 2009:
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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.