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Training Log Archive: Rosstopher

In the 7 days ending Oct 18, 2009:

activity # timemileskm+m
  biking3 1:45:00 24.0(4:22) 38.63(2:43)
  Road run2 1:36:00 12.0(8:00) 19.31(4:58)
  orienteering1 1:28:14 7.33(12:02) 11.8(7:29)
  Total6 4:49:14 43.33(6:40) 69.74(4:09)

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Sunday Oct 18, 2009 #


A day spent at home. Weather was less than ideal, so it helped make today a rewarding rest day.

Saturday Oct 17, 2009 #

orienteering 25:47 [3] 4.0 km (6:27 / km)

Orange course at WCOC.

Drove down to support Clem and WCOC (two of my favorite things). Boris assigned a two-course approach to the day, first Orange then Red so as to equal ~85 minutes of racing. 85 minutes being the predicted winning time for US champs. With a remote start and finish the plan was to bring two SI chips with us and just run the courses back to back with however much rest in between as you thought appropriate.

I think I had more difficulty with the orange course than the red course. Maybe because I was just getting into the map, or because I'm better practiced at running advanced courses.

overshot the first control, was too far left on 5, and too far south on 8.

running speed was nice, looked down occasionally to see that I was running at about 180bpm HR.

orienteering 1:02:27 [3] 7.8 km (8:00 / km)

pretty brisk jog after the orange back to the start of the Red. really felt good at the beginning of this one, was going very well until I got snagged on 9. was going to cut up the hill after the cliff next to the trail, then as I was running I changed my mind and decided to cut up the hill just before the cliff.... the effect of this was going in too early, missing high, and having to relocate in the trashy woods. The cliff was also farther back than I expected.

my route to 10 was okay, but a little haphazard, could have been a little cleaner and run with more confidence.

14 was a fine leg, but it suffered from not having a good attack at the end, I cut straight across the green and didn't hit the wall at the junction. I angled up the hill and saw the feature just fine, but if I had been at that junction ( my original plan) I would have been more confident.

17 also got confused, dropped into a reentrant too early... I guess I was getting tired near the end.

Courses were fun, and I'd post my splits, but I think I left them with Boris after the races. He took my maps to look through and these got in there with them.

Friday Oct 16, 2009 #

Road run 32:00 [3] 4.0 mi (8:00 / mi)

running to work. I bet I look cool wearing my O-ringen Buff as an earwarmer!

Thursday Oct 15, 2009 #

Road run 1:04:00 [3] 8.0 mi (8:00 / mi)

to and from work. cold but running is warmer than biking and it feels like better training for orienteering too.

Wednesday Oct 14, 2009 #

biking 35:00 [3] 8.0 mi (4:22 / mi)

Cold day and had to get into work pretty early for an experiment ( well 8am is early for me). Sore throat was not my friend.

Tuesday Oct 13, 2009 #


CSU training was a success, which feels nice. A good feeling of community certainly makes for a good time.

I have been coming down with some sickness for a few days (sore throat, fever), and so I didn't run the course tonight ( read: I was lazy). Instead I came home and made some beer bread and waited for people to come in from the woods for dinner (prepared by Sam).

I've been feeling pretty busy recently, logging has fallen by the wayside. The Highlander was good ( except for leg cramps) the training camp was great. This coming weekend is still up in the air a bit but I think it will involve running at Clem's meet in WCOC (and working with Boris some on my long term plans) and in two weeks I hope to win US champs in M-21.

small steps on the way to that goal involve, most immediately, drinking about a liter of water and going to bed stat.

biking 35:00 [3] 8.0 mi (4:22 / mi)

The plan was to bike to work and back and then run the CSU training, but felt a great deal sicker at the end of the day and very stressed out. Trying so hard to make it back to Hammond Pond at 7pm, but then the UPS guy took forever to print my order (UPS:"do you want it collated?" Me:"it's only one page") and then I noticed that I had a flat tire on my bike that I needed to change (first in awhile, and my suspicion is that the cold weather is just bad for my patch job). Finally made it to the park and decided that I really wanted to not run. I'll pick up the reflect-ies some other night and consider it delayed training.

Monday Oct 12, 2009 #

biking 35:00 [3] 8.0 mi (4:22 / mi)

pretty sore calves but the rest of me seems okay from the highlander. I notice a general tiredness in my legs when I go up stairs but the real pain is the knot of still unhappy muscle from the times that I cramped up yesterday.


setting night-o controls at Hammond Pond for training tomorrow. I was cruising around at a pretty slow speed often walking or jogging because I was feeling tired and didn't want to put a control in the wrong spot. Took me about an hour to hang them all, and by the end of it my legs felt a lot better.

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