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Training Log Archive: biggins

In the 7 days ending Oct 31, 2011:

activity # timemileskm+mload
  orienteering8 4:56:55 24.72 39.78 64279 /114c69%936.3
  run7 1:55:46 10.16(11:24) 16.34(7:05) 224274.9
  roller ski1 47:28 7.01(6:46) 11.28(4:13) 15612 /14c85%124.2
  hiking1 11:09 0.34(32:20) 0.56(20:05)11.1
  Total10 7:51:18 42.23 67.96 102291 /128c71%1346.6

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Monday Oct 31, 2011 #

Note

pictures:
Tahoe 3 day
october ski-o
SMLchamps
corn maze
St Louis
C • Blue Tape 2
4 PM

run 1:11:50 intensity: (2:00 @1) + (45:25 @2) + (24:25 @3) 6.37 mi (11:17 / mi) +173m 10:24 / mi
ahr:126 max:146

Easy jog with Carol exploring some trails down in the Alder Creek valley. Found a few new ones to check out later. Ribs still hurt a bunch, but I think they're getting a little better.

Sunday Oct 30, 2011 #

9 AM

run warm up/down 10:59 intensity: (8 @1) + (1:14 @2) + (8:52 @3) + (45 @4) 1.5 km (7:19 / km) +1m 7:18 / km
ahr:136 max:162

orienteering race 44:09 intensity: (34 @1) + (6 @2) + (2:45 @3) + (40:44 @4) *** 8.05 km (5:29 / km) +2m 5:29 / km
ahr:152 max:166 spiked:21/21c

Relay Champs, leg 4 blue of CSU 3.
All by my lonesome self, but it was probably better since I had nothing to distract me. The middle bits were all completely flat forest, and I had decided at the model yesterday that all the streams and marshes and rootstocks were either inconsistently mapped/dry or I just couldn't read them, so the plan was to ignore them all and treat it as a huge flat swath of white with north lines. Worked perfectly. Straight compass / distance estimation to every single control, and flags just appeared in front of me. Off a little bit on 8 because of a decoy rootstock, but the real one was visible enough once I got there. Good times. map.

Relay Blue 1 - Splits

Saturday Oct 29, 2011 #

9 AM

run warm up/down 8:08 intensity: (31 @1) + (25 @2) + (5 @3) + (7:04 @4) + (3 @5) 1.22 km (6:42 / km) +19m 6:13 / km
ahr:140 max:168

orienteering race 38:20 intensity: (34 @1) + (12 @2) + (11:29 @3) + (26:05 @4) *** 6.04 km (6:21 / km) +128m 5:44 / km
ahr:149 max:163 spiked:13/16c

Middle distance blue. Fairly clean run, two little mistakes going into the controls, and then a minute on a parallel error on the long leg, but other than that I hit them all dead on. The terrain was a little better than last night, but we still had a field of random-head-high-semi-open-thicket to run through the middle of, plus lots of bonus greenbriar, plus lots of unmapped little reentrants. But at least it was light out.

Also caught both feet on something running fast towards the end and body checked the ground really hard. Knocked the wind out of me for a couple seconds, but then I was ok to finish. But my ribs have been getting sorer all day long.

quickroute.

run warm up/down 3:59 [1] 0.56 km (7:05 / km)
ahr:109 max:109

2 PM

run warm up/down 3:02 intensity: (13 @1) + (2:49 @2) 0.4 km (7:33 / km) +1m 7:27 / km
ahr:111 max:121

orienteering race 13:08 intensity: (35 @1) + (11 @2) + (11:12 @3) + (1:10 @4) *** 2.28 km (5:46 / km) +1m 5:45 / km
ahr:140 max:151 spiked:12/12c

Corn maze-o. Fun as always. They sure like their doglegs out here.
5 PM

orienteering 15:00 [1]

US Model Map Champs. We won. Well, really the map won, because wtf.

Middle Blue - Splits

CMOUSA Middle Champs - Splits

Friday Oct 28, 2011 #

Event: US Night & Relay Champs
 
3 PM

run warm up/down 9:04 intensity: (3:06 @1) + (3:35 @2) + (2:21 @3) + (2 @4) 1.17 km (7:44 / km) +1m 7:42 / km
ahr:115 max:148

orienteering race 16:00 intensity: (23 @1) + (31 @2) + (11:47 @3) + (3:19 @4) *** 2.51 km (6:23 / km) +39m 5:55 / km
ahr:141 max:154 spiked:11/11c

map.Easy jog around the sprint.
8 PM

run warm up/down 6:46 intensity: (1:51 @1) + (1:27 @2) + (3:28 @3) 0.89 km (7:38 / km) +29m 6:33 / km
ahr:125 max:146

orienteering race 1:19:01 intensity: (27 @1) + (7 @2) + (12:28 @3) + (1:05:39 @4) + (20 @5) *** 11.08 km (7:08 / km) +230m 6:28 / km
ahr:154 max:168 spiked:7/15c

map. Night-o. A bit of a joke. The terrain was really crappy in places, and I think they forgot to print the green on the map. About half the legs were doglegs, which you'd think you'd try extra hard to avoid in night-o. Made a bunch of mistakes early on, and was completely out of contact for the second half of the long leg, but then had a pretty clean run for the second half of the course.
C • US Champ! 6

Blue - Splits

Blue/Red Sprint - Splits

Wednesday Oct 26, 2011 #

6 AM

roller ski warm up/down 11:01 intensity: (7:09 @1) + (3:17 @2) + (35 @3) 2.54 km (4:21 / km) +12m 4:15 / km
ahr:109 max:131 shoes: v2 aeros #2

roller ski race 18:40 intensity: (30 @1) + (2 @2) + (13:26 @3) + (4:42 @4) ** 5.65 km (3:18 / km) +3m 3:18 / km
ahr:142 max:162 spiked:10/12c shoes: v2 aeros #2

US Rollerski-o Champs, Middle distance. A fine event. Conditions were just about perfect: dark, breezy, and a little rainy - aka crappy enough that there were lots of things to complain about, but not crappy enough that any of the complaints were actually warranted.

Had a good run, only one nav mistake: coming back through 10 I was too busy heckling Dad that when I looked back at the map I started planning to 12 instead of 11, so I overshot that junction by a little bit. Almost bit it on the wet pavement going into the first roundabout to 2 too fast, worth of a little sideways slide, but stayed on my feet. Also backed down from a game of chicken at an intersection with an 18-wheel Coke truck, since I figured he'd probably win.

map. Looking at the map, I remember I also made a mistake on 4, misreading the line of trees and train tracks and went past the streamer for a bit of confusion.

roller ski warm up/down 7:35 intensity: (3:27 @1) + (4:08 @2) 1.51 km (5:01 / km)
ahr:112 max:128 shoes: v2 aeros #2

roller ski race 10:12 intensity: (28 @1) + (4 @2) + (1:55 @3) + (7:45 @4) * 1.58 km (6:28 / km) +141m 4:28 / km
ahr:144 max:156 spiked:2/2c shoes: v2 aeros #2

Sprint Distance Rollerski-o Champs.
Start at the bottom of Sugerloaf Mt, finish at the top. To keep things interesting, and possibly paving the way towards a rollerski-o-trail-o crossover, we had five questions to answer and remember along the way. Nailed all the questions, and had a pretty good ski up, though my hips weren't really loose enough for that much unbroken climb in a row so they started getting sore about halfway up. map.

hiking 11:09 [1] 0.56 km (20:05 / km)
ahr:89 max:102

2 PM

orienteering 1:07:45 intensity: (11:19 @1) + (30:49 @2) + (25:37 @3) *** 6.63 km (10:13 / km) +239m 8:40 / km
ahr:118 max:144 spiked:10/12c

Downhill intervals with Alex at Mt Tom. Did ok, though my Mt Tom Fu is definitely out of shape. Never found a streamer at one of them, though that might have been because I was in the completely wrong spot.

Tuesday Oct 25, 2011 #

Event: US Corn Maze Classic and Sprint Champs
 
5 PM

run 1:58 intensity: (30 @1) + (52 @2) + (36 @3) 0.35 km (5:33 / km)
ahr:114 max:134

orienteering race 17:57 intensity: (2:23 @2) + (9:59 @3) + (5:35 @4) **** 2.63 km (6:50 / km) +2m 6:49 / km
ahr:123 max:156 18c

Corn Maze Champs Classic. Excellent course planning, terrain, and race arena. I had a pretty good run, except that I never saw one of the passageways into the guy's face (through his chops to the chinline under his ear), so I went around the long way on a bunch of legs that would have been lots faster to go through. So maybe lost a minute or two between all of those.
map1 and map2.

orienteering race 3:10 intensity: (27 @1) + (16 @2) + (2:01 @3) + (26 @4) **** 0.41 km (7:39 / km) +1m 7:33 / km
ahr:132 max:151 spiked:5/6c

Corn Maze Sprint Champs. Thirty second intervals, starting right behind Alex, so I did my best to act huge and get in the way during all the narrow out-and-back legs into the middle of the letters. It was quite successful. Bad route to 5, but the others we right on.
map.

orienteering 2:25 [1] *** 0.16 km (14:44 / km)
ahr:94 max:101 3c

pickup

Classic - Splits

Sprint - Splits

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