Training Log Archive: cmpbllj

Put in the Popolopen island and started near the Natural Bridge area...may take as long to draft the map as it did to field-check. I also found that they things I noticed while field-checking were almost always there on the base contours or slope analysis, once I went looking, but you couldn't have predicted them necessarily from the raw data itself.

I encouraged a last-minute team training change to replace a recovery (recovery from what?) run on the first day of the week with intervals. I was able to juggle things and get to practice, sending the team on a warm-up to the base of the ski slope, while I drove home, ordered pizza, then ran over to meet them. We broke into smaller ability groups and then after a few hundred meters of re-warming-up, we started 5 x 1k intervals on the golf course, with 400m RIs. I did them with LW, Caston, and Reiter, and they crushed me. I started to come apart on the 4th one.
We did them in 4:06 (167), 4:27 (166), 3:55 (166), 4:20 (166), 4:37 (168). I liked how we would switch up the leader every 200-400m, to help push the pace of the group. It was a bit wet, but it was good to run on the grass.

C • Running on the golf course 2

Event: US Team training activity
 

Did 5 hours of field checking around Natural Bridge. It was slow getting started, but then, I started to get the smaller areas going and figure out what I want to map for vegetation and rock features. I didn't get as much done as I would have liked, but I made real progress from the SW side, and now have a bunch of drafting to do.

Went out before church, and ran from the house, out Wash Gate, up the ice covered golf course, then climbed into the Black Rock bowl, climbed out of the bowl, ran the road around the rim, dropped back down (cross-country or more precisely, cross ice (falling twice)) to the bowl and home. LTC Hendricks saw me running on the golf course and stopped his car to yell something...probably how dumb I was for running on the ice. I broke my right Yak-trak (the rubber snapped) and this is only the third run I've taken with them. I was none-too-happy about that, although the footing with them on was decent. I also managed to head out with two pieces of ONA to read on the run, and I got both of them done, although I find I tend not to push the pace so much when I am reading on the run, which is precisely why I should be doing more of it.

Did both Flirtie Walk area and Camp Natural Bridge slope drafting from my office, where it was very convenient to have dual monitors (one with the slope & new map, one with the old one).

Ran a sprint practice for the team. Tried a couple of things:
-butterfly loops to minimize following
-team warm-up while a few middle-of-the-pack orienteers did course-setting
-briefed team leaders and had them brief the work-out and make modifications for the benefit of their team. I was pretty happy with the innovations most team leaders made.
-only hung 4 out of 5 controls on each loop
-on one control, hung 4 decoy bags (like a micro-O) to force precision map reading.
-busted chops if you weren't wearing your Garmin
-did a team warm-down & simultaneous point-pull
-did an AAR of both this practice and Orienteering Winter Weekend.

I forgot to bust the chops of those that didn't take splits.

I wanted to guide the process, so I didn't go out with a team at first. Later, I was really cold from standing around, so I followed Caston around his loop (second time on loop, in reverse direction). Feedback to him: he doesn't look at his control exit on the way into the control (leading to a 1-2 sec pause after punching), and he does a good job of not reading the map too much and not reading the map too little. He has the concept down of one terrain view, one map read. New view, new map read.

Went out last hour to do a 3 mile tempo run (20 min or so) with 1-2 mi warm-up and 1-2 mi cool-down. I went round the Plain, down to S. Dock, then came to pace, up and around BSF, up past Michie, then down again to BSF and back in. Was close to the needed pace (4:16/km), even with the hills and the occassionally slippery footing, so I was happy with that. I was glad I got my workout in so I could focus on the team and not on myself at practice. I'll have to do that more often...pre-workout.

Started prepping Natural Bridge for field-checking.