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Training Log Archive: hkleaf

In the 7 days ending Nov 3, 2007:

activity # timemileskm+m
  Orienteering3 6:37:49 24.44(16:16) 39.34(10:07) 114557 /67c85%
  Running4 2:02:19 13.8(8:52) 22.2(5:31) 52
  Cycling2 1:47:00 35.72(20.0/h) 57.49(32.2/h)
  Stretching4 30:00
  Strength2 20:00
  Total6 11:17:08 73.96 119.03 119757 /67c85%
averages - sleep:6 weight:57.3kg

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Saturday Nov 3, 2007 #

Running warm up/down (Gravel/Trail) 26:50 [2] 2.82 mi (9:30 / mi)
slept:6.5 shoes: Asics Gel-Trail Attack 3

Warm up run along park roads, then to start twice. Cool morning.

Orienteering race (A-Meet Long) 2:31:30 [3] *** 16.98 km (8:55 / km) +470m 7:50 / km
ahr:161 max:185 spiked:18/20c shoes: VJ Integrator

QOC US Individual Champs - Prince William Forest Park, Triangle, VA.
Blue Course (Day 1, WRE): 12.9km, 470m, 20c. (1:15000, 5m)
Course Setter: Francis Hogle
~50F, sunny, some wind.

The goal for the day is to stay in contact and be accurate, even if it means sacrificing speed. For all but 2 controls, I was able to accomplished my goal. Only I didn't know how much slower (1.62x) I still am when compared to the best. Because of the presence of green, many times I'd pick my route to avoid the worst stuff. This resulted in some longer routes, but it saved me from getting significantly cut up by the briars. Saw some of the trail race runners on my way to #8. Maricel caught me at #10, then Wil Smith later at #12. I was slightly distracted both times, but managed to tell myself to just mind my own business. A poor route choice to #13 put me thru some green, and led me to drift right towards #2. I noticed my error as I hit the stream and quickly adjusted my route. But then bad map reading and bad route had me running up the wrong reentrant to #14. I had suspected something fishy but waited until I hit the road to correct. #16 was another mistake. I ran too loosely as I crossed multiple ridges. As I got close to the circle, I was distracted by all the other runners in the vicinity. I overran to the stream before stopping and correcting. 17-18 was a leg I was real happy with. It reminded me of a long leg at Friedlander! I was reading the map well and running with confidence. For the finishing leg, I unleashed a nice sprint-in, my hardest effort of the day. That's a telltale sign of not pushing myself hard enough on the course. Which begs the question: how much faster can I run and still maintain the same level of navigation? It's a delicate balance I haven't found yet.

Overall, I thought the course was very challenging. There were any trail running legs to take advantage of, so one has to be constantly navigating. The thicker vegetation and briars certainly added to the difficulty, but after Chicago a couple weeks ago I was prepared.

Stretching warm up/down 10:00 [1]


Had dinner with the NEOOC folks before heading over to the Marine Corps Museum for the Fab40 celebration. Nice party and great company. Only wish my legs weren't so tired to walk around and tour the museum exhibits.

Friday Nov 2, 2007 #

Event: US Champs

Running warm up/down (Grass) 10:00 [2] 1.11 mi (9:01 / mi)
slept:5.5 shoes: VJ Integrator

Brief warm up by the start area, then cool down back to the car after finishing. Pace is estimate.

Orienteering 30:15 [2] *** 2.2 km (13:45 / km) +55m 12:13 / km
spiked:13/16c shoes: VJ Integrator

High 50s, sunny - Did the sprint model course, then spent some extra on the map testing different routes and checking our mapped features. Pace was slow, but a productive outing.

Orienteering race (A-Meet Sprint) 19:34 [5] *** 3.34 km (5:51 / km) +100m 5:06 / km
ahr:181 max:198 spiked:17/18c shoes: VJ Integrator

QOC US Sprint Champs - Prince William Forest Park, Triangle, VA.
Blue Course: 2.9km, 100m, 18c. (1:5000, 2.5m)
Course Setter: David Onkst
High 50s, sunny, slight breeze.

Pretty decent race. Was slow and hesitant to the first couple controls. Then things went smoothly until #10 (long leg). I drifted left and probably lost a couple of minutes as a result. Ran hard in the last half, especially on the road and in the open. Legs real tired afterwards. Only barely broke 20min, which is slightly disappointing. But can't be all that unhappy about my run overall.

*check out that high HR!!!

Orienteering 37:25 [2] *** 2.39 km (15:39 / km) +85m 13:18 / km
ahr:143 max:170 spiked:9/13c shoes: VJ Integrator

After the sprint, went to the Classic model area to check out the terrain, and more importantly recalibrate my brain to 1:15000 map. I ran the course with Ratlaf, occasionally trading leads. It was a good session. Nice to have some feedback on what we're seeing out there. I learned to identify the different shades of green, and to be on the alert with my compass and pace count at all times.

Stretching warm up/down 10:00 [1]

Thursday Nov 1, 2007 #

(rest day)

Travel day to Virginia.

Wednesday Oct 31, 2007 #

Running (Trail) 18:47 [2] 2.1 mi (8:57 / mi) +52m 8:18 / mi
ahr:147 max:165 shoes: Icebug MR BUGrip

60s, partly cloudy - Pleasant evening for trick-or-treating, or for a trail run at E-I. Warmed up on the intermediate loop...

Running intervals (Trail) 9:06 [4] 1.15 mi (7:55 / mi)
shoes: Icebug MR BUGrip

...then before it got completely dark in the woods, I squeezed in 2x .5mi (w/ 90s rest) on the beginner's loop.

3:08.25 -- 152/187 (91.20 -- 165/186)
2:56.65 -- 179/192 (90.30 -- 180/192)

Horrible pacing! I don't feel particularly fast either with the perceived effort I put in. Speed, however, won't be my problem this weekend. I need to just focus on navigating and making smart decisions.

Stretching warm up/down 5:00 [1]

Cycling (Stationary) 1:00:00 [2] *** 19.86 mi (19.9 mph)
ahr:143 max:159 weight:57.4kg

Level 11, Hills, 548c.
Map study, mostly focusing around the sprint area.

Tuesday Oct 30, 2007 #

Running (Road) 57:36 [2] 6.61 mi (8:43 / mi)
ahr:135 max:159 shoes: Pearl iZumi Float

61F, clear - Turkey group run from Crossroads. Easy out-n-back on Erie to Delta. 30:25, 27:11. Pleasantly cool. Lights weren't very cooperative tonight.

Stretching warm up/down 5:00 [1]

That bowl of white chicken chilli at Habits was yummy!

Strength (Free weights) 10:00 [2]

Ankles and core.

Monday Oct 29, 2007 #

Cycling (Stationary) 47:00 [2] *** 15.86 mi (20.2 mph)

Level 11, Hills, 437c.
Another map study session.

Strength (Free Weights) 10:00 [2]

Ankles and core.

Sunday Oct 28, 2007 #


COO Great Seal SP
Still feeling a bit off - tired and low in energy. Skipped the morning run & ride with the group. Fingers crossed that I'm not getting sick!

Orienteering 2:39:05 [2] *** 14.43 km (11:01 / km) +435m 9:35 / km
ahr:141 max:174 shoes: VJ Integrator

59F, clear - Map walk/jog at MWW to get some practice at reading 1:15 maps. Just going along from feature to feature, mixed in with some medium length legs. Gorgeous day in the woods with the changing leafs. Since I was going slow, staying in contact was easy. The couple times where I veered off a bit, I was able to correct quickly. Saw a bunch of deers as usual. Also some squirrels, four turkeys, and heard a couple woodpeckers. No GHOs though.

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