Training Log Archive: hkleafIn the 30 days ending Apr 30, 2009:
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Thursday Apr 30, 2009 #
Cycling (Stationary) 45:00 [2] **
On a SciFit recumbent in the building's gym. Noisy little thing. Studied the Spring Lake map while working up a sweat.
Strength 46:00 [2]
PT Exercises for L-knee, plus ankles and core workout.
Stretching warm up/down 10:00 [0]
Wednesday Apr 29, 2009 #
Running (Road) 51:09 [2] ** 5.33 mi (9:36 / mi) +35m 9:24 / mi
ahr:129 shoes: Adidas Supernova Cushion 6
50s, mostly clear - Evening jog around Stanford. Brought along a b&w orienteering map of campus to navigate. Found the track and decided to try some faster running there...
38:02 -- 3.86mi -- 118/132
13:07 -- 1.47mi -- 133/159
38:02 -- 3.86mi -- 118/132
13:07 -- 1.47mi -- 133/159
Speed/Track tempo 14:00 [3] ** 2.25 mi (6:13 / mi)
ahr:154 max:161 shoes: Adidas Supernova Cushion 6
Did 8 laps around, all on lane 6. I tried to run them at T effort, but fast running seemed foreign to my legs. Couldn't actually go hard enough to raise the HR to T level. Perhaps it's a combination of my lingering sickness, the cool air, and my lack of speed. Read the Boggs Mountain map, trying to plan legs while taking quick glances.
[edit: now that I look at the pace, it actually wasn't slow even though I felt sluggish. HR was still lower the normal for this pace.]
[edit: now that I look at the pace, it actually wasn't slow even though I felt sluggish. HR was still lower the normal for this pace.]
Strength (PT Exercises) 24:00 [2]
No dumbbells here, but figured I need to do something for maintenance.
Stretching warm up/down 10:00 [0]
Tuesday Apr 28, 2009 #
Note
(rest day)
Another rest day as I travel to California. Hope to get in some light training tomorrow, but we'll see. Slight sore throat and cough still persist. :(
Monday Apr 27, 2009 #
Note
(rest day)
Legs and knee are actually not sore like I expected. But this is a rest day anyway. Club meeting was productive but long as usual. Almost not enough time to pack.
On a different note, I've had a slight sore throat since I woke yesterday. It hasn't really worsen, but also not gotten better either. Hopefully it's a result from the heat exhaustion Saturday and not from the ticks at West Point...
On a different note, I've had a slight sore throat since I woke yesterday. It hasn't really worsen, but also not gotten better either. Hopefully it's a result from the heat exhaustion Saturday and not from the ticks at West Point...
Sunday Apr 26, 2009 #
Event: COO Ohio State University
Orienteering race (Club Meet) 35:34 [4] *** 7.73 km (4:36 / km) +135m 4:14 / km
ahr:175 max:189 spiked:20/21c shoes: Asics Gel-Trail Attack 3
COO Event - Ohio State University Campus, Columbus, Ohio.
Long Course: 6.4km, 20c, ?m (1:7500)
Course Setter: Alexander Preobrazhensky
~85F, clear, sunny, some breeze.
Essentially a very long sprint around the campus of OSU, except there were a few things not up to sprint standard. Map was 1:7500, though I didn't know because none was listed, nor were there contours and N-lines. I dealt with those just fine. It was the lack of specificity in the control descriptions and flag placements that had me frustrated throughout the race. #2, 7, 8, 11, and 18 weren't quite where I expected them. Lost significant time at #8 (saw the flag hanging in a tree just as I was giving up) and #13. #18 was more of a map reading error on my part, but a better description would've helped. I guess I've just been spoiled by the higher quality A-meet setups the last few weeks.
Overall, this was still a fun course. Would love to see a real sprint map in the future. I enjoyed running around the campus. Because it was such a nice warm day, lots of students were out playing or just laying about. So there were plenty of distractions along the way :) Pretty happy with my concentration, planning ahead, etc. I pushed the pace to test the knee on pavement running, and it held up just fine!
Long Course: 6.4km, 20c, ?m (1:7500)
Course Setter: Alexander Preobrazhensky
~85F, clear, sunny, some breeze.
Essentially a very long sprint around the campus of OSU, except there were a few things not up to sprint standard. Map was 1:7500, though I didn't know because none was listed, nor were there contours and N-lines. I dealt with those just fine. It was the lack of specificity in the control descriptions and flag placements that had me frustrated throughout the race. #2, 7, 8, 11, and 18 weren't quite where I expected them. Lost significant time at #8 (saw the flag hanging in a tree just as I was giving up) and #13. #18 was more of a map reading error on my part, but a better description would've helped. I guess I've just been spoiled by the higher quality A-meet setups the last few weeks.
Overall, this was still a fun course. Would love to see a real sprint map in the future. I enjoyed running around the campus. Because it was such a nice warm day, lots of students were out playing or just laying about. So there were plenty of distractions along the way :) Pretty happy with my concentration, planning ahead, etc. I pushed the pace to test the knee on pavement running, and it held up just fine!
Orienteering (Club Meet) 16:46 [2] ** 3.05 km (5:30 / km) +35m 5:12 / km
ahr:162 max:173 spiked:11/11c shoes: Asics Gel-Trail Attack 3
COO Event - Ohio State University Campus, Columbus, Ohio.
Short Course: 3.0km, 11c, ?m (1:7500)
Course Setter: Alexander Preobrazhensky
~85F, clear, sunny, some breeze.
Jogged the short course (same as #1-11 of Long), mostly on memory. Had to take a peek a couple times. Some slight variations on routes, but still picked a bad one to #11 - fail to take the bridge to save unnecessary climb.
Short Course: 3.0km, 11c, ?m (1:7500)
Course Setter: Alexander Preobrazhensky
~85F, clear, sunny, some breeze.
Jogged the short course (same as #1-11 of Long), mostly on memory. Had to take a peek a couple times. Some slight variations on routes, but still picked a bad one to #11 - fail to take the bridge to save unnecessary climb.
Running warm up/down (Mixed Road/Grass) 30:00 [2] 3.0 mi (10:00 / mi) +140m 8:44 / mi
ahr:146 max:167 shoes: Asics Gel-Trail Attack 3
Walked/jogged through campus en-route to the ice-cream place to hang out with F, K, & Buddy the Greater Swiss Mountain dog. Turned out to be much farther away than expected, so I got a ride back 2/3 of the way back afterwards.
Saturday Apr 25, 2009 #
Event: Camp Ransburg O-Meet
Running warm up/down (Gravel) 10:00 [1] 1.08 mi (9:15 / mi)
shoes: Inov-8 Mudclaw O'330
Warming up in the parking lot while waiting for my start. It's already very warm out, but this was needed to get the legs loosen up properly. They're sore from the strength session yesterday.
Orienteering (Club Meet) 1:33:21 [4] *** 10.38 km (9:00 / km) +564m 7:04 / km
ahr:179 max:195 spiked:10/13c shoes: Inov-8 Mudclaw O'330
ICO Event - Ransburg Scout Reservation, Bloomington, Indiana.
Red Course: ~7km, 13c, ?m (1:10 000, 5m)
Course Setter: Jerry Lyons
~83F, clear, sunny, some wind.
Carpooled with Mike and Adam for this event. Long drive, but it's a nice area, it's hilly, and also another Zherdev map. Control locations were not very difficult, but I still made a few very bad mistakes. Contoured too high to #2 and almost missed it. Attacked #3 one spur east of my intended one, but didn't lose any time. Then missed my attackpoint for #4, ignored the alarms in my head, and proceeded to run along the wrong reentrant to the road before admitting/correcting my mistake. Probably lost 10-11min here. Made a parallel error descending to #5, and worsen the problem by correcting away from the control. Another 4min lost. Went to the wrong boulder first at #6. #7 was a good leg. Then promptly screwed up #8 after getting to my attackpoint (saddle NE). Searched a couple min in the wrong reentrant as a result. The rest of the course actually went ok. But the heat (first 80-degree day of the year?) and the climb were brutal enough to zap me of all energy. 8oz of water at #6 just wasn't enough for today. Legs still seemed to be recovering from West Point.
Lessons learned: heed the alarms in my head, navigate to my attackpoint, read the map extra carefully when approaching the control circle, and beware of parallel errors especially when descending after climbing over a ridge.
I'd like to think the mistakes were heat-induced, but reality is that my navigation has been lackadaisical the past 2 weekends.
Had a nice lunch with Dan and her friend in Bloomington before our return trip. Long day!
Red Course: ~7km, 13c, ?m (1:10 000, 5m)
Course Setter: Jerry Lyons
~83F, clear, sunny, some wind.
Carpooled with Mike and Adam for this event. Long drive, but it's a nice area, it's hilly, and also another Zherdev map. Control locations were not very difficult, but I still made a few very bad mistakes. Contoured too high to #2 and almost missed it. Attacked #3 one spur east of my intended one, but didn't lose any time. Then missed my attackpoint for #4, ignored the alarms in my head, and proceeded to run along the wrong reentrant to the road before admitting/correcting my mistake. Probably lost 10-11min here. Made a parallel error descending to #5, and worsen the problem by correcting away from the control. Another 4min lost. Went to the wrong boulder first at #6. #7 was a good leg. Then promptly screwed up #8 after getting to my attackpoint (saddle NE). Searched a couple min in the wrong reentrant as a result. The rest of the course actually went ok. But the heat (first 80-degree day of the year?) and the climb were brutal enough to zap me of all energy. 8oz of water at #6 just wasn't enough for today. Legs still seemed to be recovering from West Point.
Lessons learned: heed the alarms in my head, navigate to my attackpoint, read the map extra carefully when approaching the control circle, and beware of parallel errors especially when descending after climbing over a ridge.
I'd like to think the mistakes were heat-induced, but reality is that my navigation has been lackadaisical the past 2 weekends.
Had a nice lunch with Dan and her friend in Bloomington before our return trip. Long day!
Stretching warm up/down 10:00 [0]
Friday Apr 24, 2009 #
Spinning 45:00 [2] **
ahr:152 max:168 shoes: Forte CR310
10min warm up, 25min @80%, 10min cool down. Legs just couldn't go fast enough for HR to reach 85%+.
Read the Day2 Blue course from 2007 Western States Champs (at Boggs Mountain).
Read the Day2 Blue course from 2007 Western States Champs (at Boggs Mountain).
Stretching warm up/down 5:00 [0]
Strength (PT Exercises) 1:10:00 [3]
Leg press @160# (3x15)
Hamstring curls @80# (3x15)
Back extensions (3x15)
Side steps w/ blue band (6 lengths)
'Monster' walks w/ blue band (6 lengths)
Squats w/ 17.5# dumbbells on upside down Bosu (3x15)
Single-leg jumps landing on Bosu (3x15)
Walking lunges w/ 15# dumbbells (6 lengths)
Standing knee extension w/ black tubing (3x15)
Side jumps w/ black tubing (3x15)
Two-legged hops on the spot (3x30)
Two-legged hops forward and back (3x30)
Two-legged hops side to side (3x30)
Single-leg (left) hops on the spot (3x30)
Single-leg (left) hops forward and back (3x30)
Single-leg (left) hops side to side (3x30)
Push-ups
Hamstring curls @80# (3x15)
Back extensions (3x15)
Side steps w/ blue band (6 lengths)
'Monster' walks w/ blue band (6 lengths)
Squats w/ 17.5# dumbbells on upside down Bosu (3x15)
Single-leg jumps landing on Bosu (3x15)
Walking lunges w/ 15# dumbbells (6 lengths)
Standing knee extension w/ black tubing (3x15)
Side jumps w/ black tubing (3x15)
Two-legged hops on the spot (3x30)
Two-legged hops forward and back (3x30)
Two-legged hops side to side (3x30)
Single-leg (left) hops on the spot (3x30)
Single-leg (left) hops forward and back (3x30)
Single-leg (left) hops side to side (3x30)
Push-ups
Thursday Apr 23, 2009 #
Orienteering 51:24 [3] *** 7.15 km (7:11 / km) +330m 5:50 / km
ahr:160 max:184 spiked:9/10c shoes: Icebug MR BUGrip
67F, mostly clear - Running the Pig's Sunday Long Green course for practice. The session had 3 main purposes - 1) to find my rhythm again after the debacle last Sunday, 2) to get in some hill running, and 3) to run on a Zherdev map.
The results: I was able to go at a speed where I can read the map and navigate cleanly. Being back in familiar terrain certainly helped. The only non-spike control was at #9, where I contoured half a line too high and missed seeing the very low rock wall. At least my distance judgement was correct. If only a flag was hanging there... I jogged up all but a couple hills. Sadly, physical fitness seems to be the limiting factor to my current race speed and endurance, and it's not something that can be remedied quickly before the trials. I used a soft brace for the R-ankle. It was fine but still felt weak and shaky on certain landings.
There were lots of people out enjoying a nice, warm evening - walking, jogging, disc-golfing, etc. Bumped into Heather and the trail runners by the oval.
Time and distance here includes a short jog from car to start and back from finish.
The results: I was able to go at a speed where I can read the map and navigate cleanly. Being back in familiar terrain certainly helped. The only non-spike control was at #9, where I contoured half a line too high and missed seeing the very low rock wall. At least my distance judgement was correct. If only a flag was hanging there... I jogged up all but a couple hills. Sadly, physical fitness seems to be the limiting factor to my current race speed and endurance, and it's not something that can be remedied quickly before the trials. I used a soft brace for the R-ankle. It was fine but still felt weak and shaky on certain landings.
There were lots of people out enjoying a nice, warm evening - walking, jogging, disc-golfing, etc. Bumped into Heather and the trail runners by the oval.
Time and distance here includes a short jog from car to start and back from finish.
Spinning 45:00 [2] **
ahr:145 max:156 shoes: Forte CR310
After refueling at the Comet, went to UAF for a little more cardio work.
Read the Day1 Blue course from 2007 Western States Champs (at Boggs Mountain). It gave me a better idea of what to expect for control locations. I should probably study Eric Bone's and others' routechoices next.
Read the Day1 Blue course from 2007 Western States Champs (at Boggs Mountain). It gave me a better idea of what to expect for control locations. I should probably study Eric Bone's and others' routechoices next.
Stretching warm up/down 3:00 [0]
Wednesday Apr 22, 2009 #
Rowing (Ergometer) 21:12 [3] 5.0 km (4:14 / km)
ahr:160 max:180 weight:56.5kg
Avg. 2:07.4, @6, 32spm, 312c.
Spinning intervals 1:00:00 [3] **
ahr:154 max:180 shoes: Forte CR310
8min warm up, then 5x4min intervals @threshold with 3min recovery inbetween, and then cool down.
Studied the Boggs Mountain model map along the way, and imagined myself powering up those hills.
Ankles are a bit tender, and legs are tired still. I guess they really took a beating from the West Point rocks...
Studied the Boggs Mountain model map along the way, and imagined myself powering up those hills.
Ankles are a bit tender, and legs are tired still. I guess they really took a beating from the West Point rocks...
Stretching warm up/down 5:00 [0]
Tuesday Apr 21, 2009 #
Running (Road) 20:00 [1] 1.33 mi (15:00 / mi)
shoes: Asics Gel-Trail Attack 3
Short walk around the block to get the legs loosen up after the long all-night drive back from Boston.
Monday Apr 20, 2009 #
Running (Road) 1:25:00 [1] 5.7 mi (14:55 / mi)
shoes: Asics Gel-Trail Attack 3
Various walking around Boston before, during, and after the marathon. Legs felt pretty stiff and tired from the weekend.
Sunday Apr 19, 2009 #
Running warm up/down (Mixed Road/Trail) 30:00 [1] 3.0 mi (10:00 / mi)
shoes: Asics Gel-Trail Attack 3
Warm up jog for the Long in Camp Buckner.
Orienteering race (A-Meet Long) 2:13:24 [3] ****
shoes: Inov-8 Mudclaw O'330
Disaster.
Stretching warm up/down 10:00 [0]
Running (Road) 13:30 [1] 1.0 mi (13:30 / mi)
shoes: Asics Gel-Trail Attack 3
Short walk in the evening in Downtown Boston.
Saturday Apr 18, 2009 #
Event: West Point A-Meet
Running (Mixed Grass/Road) 20:00 [2] ** 2.5 km (8:00 / km) +25m 7:37 / km
ahr:127 max:156 shoes: Inov-8 Mudclaw O'330
High 50s, sunny, clear - Warm up jog around Trophy Point at the Post. Glorious spring day. Gorgeous campus and scenery in general. I felt more like a tourist than running a race. Took a 1:10 map of the area with me to get familiarize with various mapped features.
Orienteering race (A-Meet Sprint) 17:38 [5] ***
ahr:179 max:195 shoes: Inov-8 Mudclaw O'330
more details later.
Running (Mixed Grass/Trail/Terrain) 55:00 [2] ** 5.13 km (10:43 / km) +240m 8:41 / km
ahr:143 max:178 shoes: VJ Integrator
Low 70s, sunny, clear - an extra long warm up jog before the Middle distance race. Climbed it twice! Spectacular view from the top!
Orienteering (A-Meet Middle) 58:08 [4] ****
ahr:164 max:182 shoes: VJ Integrator
more details later, but it wasn't pretty.
Running warm up/down (Road) 3:00 [1] 0.3 mi (10:00 / mi)
shoes: VJ Integrator
Brief cool down run around the parking lot at the Ski Lodge, before dinner.
Stretching warm up/down 10:00 [0]
Friday Apr 17, 2009 #
Orienteering 40:00 [1] **** 3.34 km (11:59 / km) +90m 10:33 / km
ahr:107 max:165 shoes: VJ Integrator
Mid 50s, sunny, clear - Morning training at Harriman with the juniors. After much discussion and plea with the park's people, we were unsuccessful in getting the gate open to access Sebago Beach, so instead we headed over to Kanawauke for a short course. Mike went ahead to set streamers, while the rest of us waited behind to discuss route choices, various map features, etc. I jogged all the legs, but there were lots of standing around inbetween talking. Total time closer to 80min.
It was a very useful session. I think everyone learned a lot. The navigation wasn't as mind-boggling as originally feared, so that's good.
It was a very useful session. I think everyone learned a lot. The navigation wasn't as mind-boggling as originally feared, so that's good.
Orienteering 1:02:45 [3] **** 7.03 km (8:56 / km) +230m 7:40 / km
ahr:156 max:183 shoes: VJ Integrator
60s, clear, sunny - Gorgeous spring day at Harriman! Afternoon relocation training with Eddie, Clem, and Coach Hammer on the Spook Swamp map. Pretty awesome!!! I did ok, finding our location correctly about half the time, and just missed slightly the rest of it. I learned to simplify, pay better attention to the terrain while running, and know what to look for to aid my navigation. It was just great to have a chance running around with the team members and observe. :)
Stretching warm up/down 5:00 [0]
While hanging out at Camp Buckner all evening.
Removed TWO ticks today - one during the day while it was still crawling around my abdomen, the other already attached near the top of my forehead! Both were of the larger variety. Now I'm a bit paranoid, feeling itchy all over...
Removed TWO ticks today - one during the day while it was still crawling around my abdomen, the other already attached near the top of my forehead! Both were of the larger variety. Now I'm a bit paranoid, feeling itchy all over...
Thursday Apr 16, 2009 #
Strength 50:00 [2]
PT exercises for L-side only, plus ankles and core.
Stretching warm up/down 10:00 [0]
Note
en-route to West Point. L-knee and legs in general aren't too happy about the long ride. Hopefully it's nothing, and the soreness will go away by Saturday.
Wednesday Apr 15, 2009 #
Note
A couple of the studs on the right heel of my Mudclaw is about to be broken off! It's not as bad as Stryder's case but it's still not good. I've applied some gorilla glue to repair the rip, but I don't expect it to hold up for long. We'll see.
Spinning 1:00:00 [2] ***
shoes: Forte CR310
Would have liked to do a run in the woods, but trying to save my legs for the weekend. After 5min warm up, did a gradual build-up of resistance (5min intervals), and a 5min cool down.
Read some WP maps, studied PG's route versus what I would feel confident doing. Also tried practice taking short glances at the map while planning a route. Still have a difficult time distilling map information, sigh! There was occasional discomfort in the L-knee near the end. I'll have to be careful with it this weekend.
Read some WP maps, studied PG's route versus what I would feel confident doing. Also tried practice taking short glances at the map while planning a route. Still have a difficult time distilling map information, sigh! There was occasional discomfort in the L-knee near the end. I'll have to be careful with it this weekend.
Stretching warm up/down 3:00 [0]
Tuesday Apr 14, 2009 #
Spinning 45:00 [3]
ahr:154 max:184 shoes: Forte CR310
Class. A mixture of things. I was able to push it to ~90%HRR on the last build. Sweated a ton, but felt pretty good.
Strength (PT Exercises) 1:10:00 [3]
Leg press @140# (3x15)
Hamstring curls @80# (3x15)
Squats w/ 17.5# dumbbells on upside down Bosu (3x15)
Single-leg jumps landing on Bosu (3x15)
Karaoke drills @50%, 75%, & 100% (2 lengths each)
Backward extension drills @50%, 75%, & 100% (2 lengths each)
Walking lunges w/ 15# dumbbells (6 lengths)
Back extensions (3x15)
At home:
Side steps w/ blue band (16 lengths)
'Monster' walks w/ blue band (16 lengths)
Standing knee extension w/ black tubing (3x15)
Push-ups
Hamstring curls @80# (3x15)
Squats w/ 17.5# dumbbells on upside down Bosu (3x15)
Single-leg jumps landing on Bosu (3x15)
Karaoke drills @50%, 75%, & 100% (2 lengths each)
Backward extension drills @50%, 75%, & 100% (2 lengths each)
Walking lunges w/ 15# dumbbells (6 lengths)
Back extensions (3x15)
At home:
Side steps w/ blue band (16 lengths)
'Monster' walks w/ blue band (16 lengths)
Standing knee extension w/ black tubing (3x15)
Push-ups
Stretching warm up/down 10:00 [0]
Monday Apr 13, 2009 #
Cycling (Stationary) 45:00 [2] ** 12.3 mi (16.4 mph)
ahr:137 max:156
Levels 9-10, Manual, 480c.
While reading more West Point maps. I find that I'm indecisive picking a route on some of the legs. I have a hard time visualizing what the terrain will look like. I am having the most trouble with legs that involve going over (or around) a big hill, and also those that require contouring along a steep hillside, across multiple reentrants and through many rocks/boulders. I have yet to develop a strategy for bailing out/relocating in the event that I miss the control. So I guess lots of armchair work to be done these next few days.
While reading more West Point maps. I find that I'm indecisive picking a route on some of the legs. I have a hard time visualizing what the terrain will look like. I am having the most trouble with legs that involve going over (or around) a big hill, and also those that require contouring along a steep hillside, across multiple reentrants and through many rocks/boulders. I have yet to develop a strategy for bailing out/relocating in the event that I miss the control. So I guess lots of armchair work to be done these next few days.
Yoga 1:00:00 [1]
Felt quite tight and inflexible.
Strength (PT Exercises) 26:00 [2]
L-side only, plus some push-ups.
Sunday Apr 12, 2009 #
Note
No training today. Instead spent most of this gorgeous spring day outside doing yard work.
Saturday Apr 11, 2009 #
Event: OCIN Easter Egg orienteering
Running warm up/down (Road) 4:00 [1] 0.4 mi (10:00 / mi)
shoes: Inov-8 Mudclaw O'330
Brief warm up jog between car and the start.
Orienteering race (Club Meet) 55:21 [3] *** 7.29 km (7:36 / km) +180m 6:45 / km
ahr:160 max:177 spiked:23/26c shoes: Inov-8 Mudclaw O'330
OCIN Meet - Governor Bebb Preserve, Okeana, Ohio.
Red Course: 6.0km, 26c, 160m (1:7500, 5m)
Course Setter: Adam White
~50F, sunny, clear
The goal for today was to practice being slow and clean, but I didn't execute it very well on a few legs. #2 I was never in trouble of not finding it, but my route choice left a little to be desired. #3 was a screw up as I got pulled to the reentrant SW. Then I followed the wrong trail when exiting #3, coming out to the junction by #8 instead of the sharp bend W of #4. Everything went smoothly until #16, where I did a horrible job from my attack point, and compounded the problem by just running, hoping to just see the control. I was 150m north of the control by the time I stopped to backtrack, and still it took 2 more attempts of attacking the control (from different spots) before I finally nailed it! That lost me ~5:30min!! On the leg to #26, I chose to go right which is probably slower due to all the extra climb.
Fun course by Adam. Although a few controls were visible from a distance, they were enough challenging legs out there. The northern and southeastern parts of the map continue to befuddle me for unknown reasons. I once again failed to notice the map scale was 1:7500, which might explain some of my troubles.
Red Course: 6.0km, 26c, 160m (1:7500, 5m)
Course Setter: Adam White
~50F, sunny, clear
The goal for today was to practice being slow and clean, but I didn't execute it very well on a few legs. #2 I was never in trouble of not finding it, but my route choice left a little to be desired. #3 was a screw up as I got pulled to the reentrant SW. Then I followed the wrong trail when exiting #3, coming out to the junction by #8 instead of the sharp bend W of #4. Everything went smoothly until #16, where I did a horrible job from my attack point, and compounded the problem by just running, hoping to just see the control. I was 150m north of the control by the time I stopped to backtrack, and still it took 2 more attempts of attacking the control (from different spots) before I finally nailed it! That lost me ~5:30min!! On the leg to #26, I chose to go right which is probably slower due to all the extra climb.
Fun course by Adam. Although a few controls were visible from a distance, they were enough challenging legs out there. The northern and southeastern parts of the map continue to befuddle me for unknown reasons. I once again failed to notice the map scale was 1:7500, which might explain some of my troubles.
Orienteering 1:13:15 [2] *** 4.49 km (16:19 / km) +165m 13:47 / km
ahr:120 max:161 shoes: Inov-8 Mudclaw O'330
50s, sunny, clear - After running the course at Bebb, drove to MWW to meet Serge for some o-training. We worked on distance estimation, followed by a line-o through the badlands area (near SW shore of the lake), and some bearing exercises. The line-o was slow going, as I wanted to be sure of my location at all times. Ideally, I should try to do this at a faster pace, but I still got a lot out of it. Verbalizing the terrain and upcoming features to each other was very helpful.
Total time spent was close to 90min, but there was a lot of standing around.
Saw a lone turkey trotting around on a ridge.
Total time spent was close to 90min, but there was a lot of standing around.
Saw a lone turkey trotting around on a ridge.
Friday Apr 10, 2009 #
Spinning 50:00 [2] **
ahr:146 max:175 weight:56.2kg shoes: Forte CR310
5min warm up, then jumps of random durations for 15min, followed by 3 sets of 5min hill climb w/ 5min recovery.
This time I brought some West Point maps with courses printed, so I was able to practice the CAR routine. During actual competition, I'll have to make quicker decisions though if I want to stay ahead with my map reading.
This time I brought some West Point maps with courses printed, so I was able to practice the CAR routine. During actual competition, I'll have to make quicker decisions though if I want to stay ahead with my map reading.
Strength (PT Exercises) 1:10:00 [3]
Leg press @140# (3x15)
Hamstring curls @70# (3x15)
Squats w/ 12.5# dumbbells on upside down Bosu (3x15)
At home:
Standing knee extension w/ black tubing (3x15)
Side steps w/ blue band (16 lengths)
'Monster' walks w/ blue band (16 lengths)
Standing lunges w/ 12.5# dumbbells (6x30)
Karaoke drills @50% (16 lengths)
Backward extension drills @50% (16 lengths)
Two-legged hops on the spot (3x30)
Two-legged hops forward and back (3x30)
Two-legged hops side to side (3x30)
Single-leg (left) hops on the spot (3x30)
Single-leg (left) hops forward and back (3x30)
Single-leg (left) hops side to side (3x30)
Side jumps w/ black tubing (3x15)
Push-ups
Hamstring curls @70# (3x15)
Squats w/ 12.5# dumbbells on upside down Bosu (3x15)
At home:
Standing knee extension w/ black tubing (3x15)
Side steps w/ blue band (16 lengths)
'Monster' walks w/ blue band (16 lengths)
Standing lunges w/ 12.5# dumbbells (6x30)
Karaoke drills @50% (16 lengths)
Backward extension drills @50% (16 lengths)
Two-legged hops on the spot (3x30)
Two-legged hops forward and back (3x30)
Two-legged hops side to side (3x30)
Single-leg (left) hops on the spot (3x30)
Single-leg (left) hops forward and back (3x30)
Single-leg (left) hops side to side (3x30)
Side jumps w/ black tubing (3x15)
Push-ups
Stretching warm up/down 10:00 [0]
Thursday Apr 9, 2009 #
Spinning intervals 45:00 [3] **
ahr:152 max:178 shoes: Forte CR310
10min warm up, then 4x 4min intervals @ threshold w/ 3min recovery, and cool down. Felt low in energy and no power in the legs.
Printed out some West Point maps for reading. Without any courses drawn on them, I found that my concentration was unsatisfactory.
*There was slight discomfort in the L-knee near the end of the session, especially on push-offs.
Printed out some West Point maps for reading. Without any courses drawn on them, I found that my concentration was unsatisfactory.
*There was slight discomfort in the L-knee near the end of the session, especially on push-offs.
Wednesday Apr 8, 2009 #
Running warm up/down (Indoor) 9:30 [1] 1.0 mi (9:30 / mi)
shoes: Brooks Glycerin 4
Easy warm up jog before PT exercises.
Stretching warm up/down 5:00 [0]
Strength (PT Exercises) 45:00 [3]
An abbreviated version.
Hamstring curls @70# (3x15)
Leg press @140# (3x15)
Back extensions (3x15)
Abductions @90# (3x30)
Adductions @110# (3x30)
Squats w/ 12.5# dumbbells on upside down Bosu (3x15)
Single leg jumps landing on Bosu (3x15)
Two-legged hops on the spot (3x30)
Two-legged hops forward and back (3x30)
Two-legged hops side to side (3x30)
Single-leg (left) hops on the spot (3x30)
Single-leg (left) hops forward and back (3x30)
Single-leg (left) hops side to side (3x30)
Side jumps (3x15)
Hamstring curls @70# (3x15)
Leg press @140# (3x15)
Back extensions (3x15)
Abductions @90# (3x30)
Adductions @110# (3x30)
Squats w/ 12.5# dumbbells on upside down Bosu (3x15)
Single leg jumps landing on Bosu (3x15)
Two-legged hops on the spot (3x30)
Two-legged hops forward and back (3x30)
Two-legged hops side to side (3x30)
Single-leg (left) hops on the spot (3x30)
Single-leg (left) hops forward and back (3x30)
Single-leg (left) hops side to side (3x30)
Side jumps (3x15)
Spinning 1:00:00 [2]
ahr:148 max:163 shoes: Forte CR310
Steady ride. 5min warm up, then a gradual build-up in resistance, alternating 5min of sitting vs. standing, keeping the HR between 75-80%, and a 5min cool down.
Tuesday Apr 7, 2009 #
Note
(rest day)
Another rest day. I think my L-knee survived the weekend (or should I say the last 2 weekends?) just fine. There seems to be some very slight soreness from the injury spot, but it's hard to tell as there are other areas of soreness all around. I might have also banged it once or twice while picking up controls at night.
Monday Apr 6, 2009 #
Note
(rest day)
Scheduled rest day. Legs are sore in various places. Still catching up on sleep as well.
While looking at Sunday's result, noted that all the Blue runners finished with average speed of under 10:00/km!
While looking at Sunday's result, noted that all the Blue runners finished with average speed of under 10:00/km!
Sunday Apr 5, 2009 #
Running (Trail) 14:20 [1] * 1.44 km (9:57 / km) +25m 9:10 / km
ahr:108 max:130 spiked:2/2c shoes: Inov-8 Mudclaw O'330
Low 40s, clear - Putting out 4ga. of water on Blue Spruce Ridge.
Running (Mixed Trail/Terrain) 20:00 [1] ** 1.67 mi (12:00 / mi)
shoes: Inov-8 Mudclaw O'330
Running around taking pictures. Out for ~90min, but much of it was standing around. Time and distance are both estimate.
Orienteering (Controls Pickup) 40:00 [2] *** 2.78 mi (14:23 / mi) +130m 12:34 / mi
ahr:118 max:157 spiked:10/10c shoes: Inov-8 Mudclaw O'330
70s, sunny, mostly clear - Picking up controls and event clean up. At one water stop, I found 2 used up but half a gallon of water consumed!
Cycling (Stationary) 32:00 [2] 12.17 mi (22.8 mph)
Levels varied, Random Hills. I had a little time to kill before dinner, and wanted to stretch out my legs after a long weekend.
Stretching warm up/down 5:00 [0]
Note
Dinner with a few folks who had Monday flights. The table had a decidedly International flavor - Sweden, Czech, Bulgaria, Russia, Hong Kong, and USA. The food was Thai :)
Nearly got Nikolay to the wrong airport for his flight! Luckily we caught the mistake early and things worked out. But next time I need to be more careful and double check the info.
Nearly got Nikolay to the wrong airport for his flight! Luckily we caught the mistake early and things worked out. But next time I need to be more careful and double check the info.
Saturday Apr 4, 2009 #
Orienteering (Control Setting) 15:00 [1] *** 1.5 km (10:00 / km)
spiked:4/4c slept:3.0 shoes: VJ Integrator
High 30s, clear - Setting controls for the sprint, plus various other tasks setting up finish/start, etc. I overslept a bit and arrived ~20min late, which probably put Vlad in more of a pinch. Still, everything got set up and ready to go on schedule. But that's the 20min I could've used to wake up the SI units, if only I knew they needed to be awaken...
Orienteering (Controls pickup) 50:00 [2] *** 3.28 km (15:15 / km) +235m 11:13 / km
ahr:123 max:162 spiked:6/6c shoes: VJ Integrator
40s, sunny, clear - After patrolling at control (34) for ~40min, I found ebone to take my shift so that I can head over to McFarlan to collect some of the remaining controls from Friday. With 2ga. of leftover water from the (125), I was only able to grab 6 stands, including the 3 remaining SI units. This could probably count for a strength session, too! Only 6 stands left in the woods, which Stryder will get tomorrow.
Running warm up/down (Grass) 15:00 [1] 1.0 mi (15:00 / mi)
shoes: VJ Integrator
60s, sunny, clear - warm up before my leg of the relay, truncated into various pieces while waiting for JonR to come back.
Stretching warm up/down 10:00 [0]
Orienteering race (A-Meet Relay) 37:14 [5] *** 6.0 km (6:12 / km) +300m 4:58 / km
ahr:187 max:195 spiked:17/19c shoes: VJ Integrator
OCIN Flying Pig A-Meet, U.S. Relay Champs - Mt. Airy Forest, Cincinnati, Ohio.
8pt team, 4th leg, Red Course (Variation: 1-BA): 5.4km, 19c, 395m. (1:10 000, 5m)
Course Setter: Matthew Robbins
60s, clear, sunny
Ran the anchor leg for an 8-pt OCIN team (In CinTROL). Kacey and Katie both had solid runs putting us in 5th place amongst eligible teams. Jon R., who's a good navigator, ran the 3rd leg for us. We were ~5min down on the Vaughans who were 3rd, and I was hoping Jon and Petr would finish close enough that it'd be an exciting finish leg for Steve and I. Unfortunately, Jon tried to find #2 after punching #2, and ended up off the map! So I started with a group in the catch-up mass start. This turned out to be quite fun and exciting, as I got to run with a few folks on Red, trying to keep pace yet still having to navigate on my own the whole time due to forking.
I went out fast, and started running out of gas after #10. John Hensley Williams and I were mostly side by side, then the course forks and we'd split up for a couple controls before converging again. I didn't know it at the time, but Mikkel was on out tails as well. Because of my familiarity with the park/terrain, I ran with confidence the whole time. I was able to read ahead slightly, and use the proper handrails and attackpoints to guide me along the way. The pace was quite fast the whole time, and I'm satisfied that there weren't any big mistakes. A few sub-optimal route choices to 1, 8, and 10. The two obvious mistakes were going out of #9, my mind skipped ahead 150m, so I descended thru the green to find the trail, only I haven't crossed the road yet! I realized quickly what happened but probably lost ~40s unnecessarily going thru the green. Then at #18, fatigue set in and a momentary lapse in map reading got me drifting right toward (230) instead of my depression control. It looks like I lost 30s and the overall fastest time on Red 8pt here!!! Part of it was due to the mistake, the other part was due to my struggle (slow walk) up the hill after punching #17.
Overall, it was a very good day. The solid result was a bit of surprise, because physically the past 2 days haven't been all that restful. It appears my L-knee is holding up just fine with faster running, which is a real positive here. It also shows me what running with confidence and navigating cleanly can do. Hopefully, I can channel these things going forward in future races.
8pt team, 4th leg, Red Course (Variation: 1-BA): 5.4km, 19c, 395m. (1:10 000, 5m)
Course Setter: Matthew Robbins
60s, clear, sunny
Ran the anchor leg for an 8-pt OCIN team (In CinTROL). Kacey and Katie both had solid runs putting us in 5th place amongst eligible teams. Jon R., who's a good navigator, ran the 3rd leg for us. We were ~5min down on the Vaughans who were 3rd, and I was hoping Jon and Petr would finish close enough that it'd be an exciting finish leg for Steve and I. Unfortunately, Jon tried to find #2 after punching #2, and ended up off the map! So I started with a group in the catch-up mass start. This turned out to be quite fun and exciting, as I got to run with a few folks on Red, trying to keep pace yet still having to navigate on my own the whole time due to forking.
I went out fast, and started running out of gas after #10. John Hensley Williams and I were mostly side by side, then the course forks and we'd split up for a couple controls before converging again. I didn't know it at the time, but Mikkel was on out tails as well. Because of my familiarity with the park/terrain, I ran with confidence the whole time. I was able to read ahead slightly, and use the proper handrails and attackpoints to guide me along the way. The pace was quite fast the whole time, and I'm satisfied that there weren't any big mistakes. A few sub-optimal route choices to 1, 8, and 10. The two obvious mistakes were going out of #9, my mind skipped ahead 150m, so I descended thru the green to find the trail, only I haven't crossed the road yet! I realized quickly what happened but probably lost ~40s unnecessarily going thru the green. Then at #18, fatigue set in and a momentary lapse in map reading got me drifting right toward (230) instead of my depression control. It looks like I lost 30s and the overall fastest time on Red 8pt here!!! Part of it was due to the mistake, the other part was due to my struggle (slow walk) up the hill after punching #17.
Overall, it was a very good day. The solid result was a bit of surprise, because physically the past 2 days haven't been all that restful. It appears my L-knee is holding up just fine with faster running, which is a real positive here. It also shows me what running with confidence and navigating cleanly can do. Hopefully, I can channel these things going forward in future races.
Orienteering (Controls Pickup) 25:00 [2] ** 2.5 km (10:00 / km) +100m 8:20 / km
ahr:126 max:168 spiked:12/12c shoes: VJ Integrator
Collecting signs and relay controls. Pretty beat by the end.
Friday Apr 3, 2009 #
Orienteering 1:41:30 [2] ** 7.61 km (13:20 / km) +345m 10:52 / km
ahr:131 max:170 shoes: Icebug MR BUGrip
~50F?, overcast, windy
Various tasks - first it was setting out water control on White/Yellow, then double-checking of some control locations, followed by roaming around the courses and taking action shots. It wasn't always easy to find hiding places when taking pictures without giving helpful hints to the runners. The light quality in the forest wasn't very good with overcast skies, so there were lots of blurry pics. Oh well.
Various tasks - first it was setting out water control on White/Yellow, then double-checking of some control locations, followed by roaming around the courses and taking action shots. It wasn't always easy to find hiding places when taking pictures without giving helpful hints to the runners. The light quality in the forest wasn't very good with overcast skies, so there were lots of blurry pics. Oh well.
Orienteering (Controls Pickup) 1:08:20 [2] ** 4.89 km (13:58 / km) +205m 11:33 / km
ahr:145 max:166 spiked:18/21c shoes: Icebug MR BUGrip
40s, mostly cloudy, wind - After dinner and clean up at the lodge. Collecting SI-units plus 6 of the stands that were near/on a trail. Battery on my headlamp was dying, but luckily I also brought along the Surge. Having pretty much memorized all of the control locations helped a ton with the night navigation, but I still made a few mistakes due to limited visibility. Lots of deers out and about. The remaining stands will have to be picked up tomorrow.
Strength (PT Exercises) 24:00 [2]
L-side. Legs are pretty tired from the day's activity.
Stretching warm up/down 10:00 [0]
Thursday Apr 2, 2009 #
Orienteering (Control Setting) 1:30:00 [2] ** 5.87 km (15:20 / km) +115m 13:58 / km
ahr:132 max:182 spiked:16/16c shoes: Icebug MR BUGrip
75F, cloudy, impending t'storm - Setting out a portion of Friday's controls at McFarlan, with David. Had planned to double check the ones Stryder already put out earlier, but the sky was lighting up all around, so I'll wait till tomorrow for a final walk through.
*was out longer. Time here is discounted for some standing around.
*was out longer. Time here is discounted for some standing around.
Strength (PT Exercises) 24:00 [2]
L-side only. I need to be diligent with these.
Stretching warm up/down 10:00 [0]
Wednesday Apr 1, 2009 #
Note
(rest day)
Spent part of the evening packet stuffing... good times! Also picked up Vlad at the airport.
Update on the knee: I last took anti-inflammatory on Sunday, so 3 days is probably enough time for its effect to wear off now. So far, the L-knee feels normal - no particular soreness anywhere! It's an encouraging development, although I'm still not over it mentally. Looking forward to Saturday's relay :)
Update on the knee: I last took anti-inflammatory on Sunday, so 3 days is probably enough time for its effect to wear off now. So far, the L-knee feels normal - no particular soreness anywhere! It's an encouraging development, although I'm still not over it mentally. Looking forward to Saturday's relay :)