Training Log Archive: RickaIn the 7 days ending Oct 14, 2014:
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Tuesday Oct 14, 2014 #
Walking 2:30:00 [2]
Two pleasant, slow, hikes in Gatineau Park: King Mountain (great views) and Pink Lake (unique ecosystem). Legs very tired. Today would have been a rest day in Ottawa but with rain predicted for next two days we decided to hit Gatineau today. Then off to Pub 101 in Ottawa to watch Cards lose in 10 innings - at least pub was willing to devote one screen to THE game (probably a light night for hockey).
Monday Oct 13, 2014 #
Running warm up/down 10:00 [1]
A couple hills and jog to start - feeling good.
Orienteering race 29:16 [4]
A fun and challenging sprint: first 1/3 in downtown Arnprior with roads blocked - good route choices; second 1/3 in woods - tough transition; last 1/3 in arena/park with LOTS of controls. Long for Sprint at 3.4K but no climb - held a steady pace, faster than expected. Three bobbles - too many for a Sprint. 23rd of 46. Map & splits at: http://www.naoc2014.ca/results-centre
S-1: Saw left vs. right and seemed equal, went left. Without a gap between building and fence, right was better. -15s
1-2: Chose zig-zag right over left - pretty equal.
2-3-4-5: chose optimal routes - clean, pace a bit slow
5-6: At least 4 routes: dog-leg and left; right on one of 2 trails; right then woods - chose latter - still like it.
6-7: Hadn't had chance to re-read course notes - forgot that dark green blobs could be hedge or big prone logs. Very short leg but didn't visualize what I was looking for (rootstock at end of log). Missed, stood on trail, Now What?, found it -45s
7-8: Good plan - used trails well - missed last turn: stop, correct, over-ran 'green blobs', back - UGH -40s
8-9-10-11: Clean and picked up pace a bit.
11-12: Chose right over left, WHY? -20s
13-14-15-16: Entered arena, maintained focus and pace.
16-17: Looked easy, ran to tree with Fran - wrong code! Bounced back to wrong control Read map - 'past playground', done - sloppy on next to last leg.
-40s
17-18-F: fine
Errors dropped me from about 17th to 23rd. Certainly can't afford that many errors on Sprint. But pace improved as ace went on; I kept on looking ahead and seeing routes.
Great 6 days of orienteering in NY and ONT. Being 64 in 60-64 and then 55-64 age groups, but more importantly little recent running and time in woods, led to mediocre results but 40th to 50th percentile felt good along with 5th in NY Middle - encouraging that body held up so well. Also, weather was near perfect, warm/cool and missing all rains. Camping with 34 degree lows was 'chilling' but just enough sleeping bag and layers.
Hmm, Canadian Champs in August in NS/PEI/NB sounds really tempting for 2015 trip! I've always wanted to see the maritime provinces.
S-1: Saw left vs. right and seemed equal, went left. Without a gap between building and fence, right was better. -15s
1-2: Chose zig-zag right over left - pretty equal.
2-3-4-5: chose optimal routes - clean, pace a bit slow
5-6: At least 4 routes: dog-leg and left; right on one of 2 trails; right then woods - chose latter - still like it.
6-7: Hadn't had chance to re-read course notes - forgot that dark green blobs could be hedge or big prone logs. Very short leg but didn't visualize what I was looking for (rootstock at end of log). Missed, stood on trail, Now What?, found it -45s
7-8: Good plan - used trails well - missed last turn: stop, correct, over-ran 'green blobs', back - UGH -40s
8-9-10-11: Clean and picked up pace a bit.
11-12: Chose right over left, WHY? -20s
13-14-15-16: Entered arena, maintained focus and pace.
16-17: Looked easy, ran to tree with Fran - wrong code! Bounced back to wrong control Read map - 'past playground', done - sloppy on next to last leg.
-40s
17-18-F: fine
Errors dropped me from about 17th to 23rd. Certainly can't afford that many errors on Sprint. But pace improved as ace went on; I kept on looking ahead and seeing routes.
Great 6 days of orienteering in NY and ONT. Being 64 in 60-64 and then 55-64 age groups, but more importantly little recent running and time in woods, led to mediocre results but 40th to 50th percentile felt good along with 5th in NY Middle - encouraging that body held up so well. Also, weather was near perfect, warm/cool and missing all rains. Camping with 34 degree lows was 'chilling' but just enough sleeping bag and layers.
Hmm, Canadian Champs in August in NS/PEI/NB sounds really tempting for 2015 trip! I've always wanted to see the maritime provinces.
Sunday Oct 12, 2014 #
Orienteering warm up/down 10:00 [1]
Walk/jog to Start. 33 degrees last night, thick fog on bus shuttle to Start, then sunny and warmed up fast. With early start, I wore 2 layers - ok but 1 would have sufficed. Low 60's in PM.
Orienteering race 1:18:42 [4]
Spits and results available at: http://www.naoc2014.ca/results-centre
Solid race: 26th/58 in M55-64. About same place as yesterday for totally different reasons. Using same map, course setters did a great job in giving us two very different challenges: very technical legs on Middle; LOTS of trail running on LONG. But the incredible number of trail junctions (CC ski area?) made it imperative to stay in contact with map. I preferred the Middle orienteering but this was also a valid test.
S-1: After stmbling on first legs recently, took it careful. Used knoll on trail to attack but veg was thicker than mapped (further on trail would have been faster). Slow, cautious, clean: -1 min
1-2: Crossed marsh on right, then trail to control! So easy - weird.
2-3: Compared to yesterday, very surprised by 1st two easy and short legs. Opened map - first long leg. Hey, there's lots of trails out here! Due south to beaver dam; caught trails; crossed power line; stayed in map contact as I aimed for 'trail in front of marsh'; missed short-cut minor trail - saw Rob W behind me (oops); left trail at big bend; good map contact to stream crossing; saw hunting platform - yes, I'm here! - up knoll to big trail to small trail; saw water jugs from afar.
3-4: Thought I read trails well. Somehow missed control, recognized and bounced off of big marsh. Unmapped trail? -1 min
4-5: trails, trails, trails - not my fave or strength, but the number of intersections passed (about 10) and turns at junctions a(bout 6) made it challenging. Lost 2 minutes when I 2nd guessed myself at one intersection. Pleased to have stayed in contact - using knolls as check features helped.
5-6: Went straight (trail then white woods faster?). Slow through marsh and hesitant leaving trail. -1 min
6-7: Clean SW route to trail - trail run - clean.
7-8: Chose trails N then E - clean. (Right then cut corner faster?)
8-9: Spur to zig-zag on trails to cross stream cleanly - then rough NE bearing to power-line. Push N to control through nice white woods.
9-F: Easy finish.
Very good map contact - constant pace but slow. Kept errors minimal. Legs and body have held up better than expected - looking forward to last event - Monday sprint.
Solid race: 26th/58 in M55-64. About same place as yesterday for totally different reasons. Using same map, course setters did a great job in giving us two very different challenges: very technical legs on Middle; LOTS of trail running on LONG. But the incredible number of trail junctions (CC ski area?) made it imperative to stay in contact with map. I preferred the Middle orienteering but this was also a valid test.
S-1: After stmbling on first legs recently, took it careful. Used knoll on trail to attack but veg was thicker than mapped (further on trail would have been faster). Slow, cautious, clean: -1 min
1-2: Crossed marsh on right, then trail to control! So easy - weird.
2-3: Compared to yesterday, very surprised by 1st two easy and short legs. Opened map - first long leg. Hey, there's lots of trails out here! Due south to beaver dam; caught trails; crossed power line; stayed in map contact as I aimed for 'trail in front of marsh'; missed short-cut minor trail - saw Rob W behind me (oops); left trail at big bend; good map contact to stream crossing; saw hunting platform - yes, I'm here! - up knoll to big trail to small trail; saw water jugs from afar.
3-4: Thought I read trails well. Somehow missed control, recognized and bounced off of big marsh. Unmapped trail? -1 min
4-5: trails, trails, trails - not my fave or strength, but the number of intersections passed (about 10) and turns at junctions a(bout 6) made it challenging. Lost 2 minutes when I 2nd guessed myself at one intersection. Pleased to have stayed in contact - using knolls as check features helped.
5-6: Went straight (trail then white woods faster?). Slow through marsh and hesitant leaving trail. -1 min
6-7: Clean SW route to trail - trail run - clean.
7-8: Chose trails N then E - clean. (Right then cut corner faster?)
8-9: Spur to zig-zag on trails to cross stream cleanly - then rough NE bearing to power-line. Push N to control through nice white woods.
9-F: Easy finish.
Very good map contact - constant pace but slow. Kept errors minimal. Legs and body have held up better than expected - looking forward to last event - Monday sprint.
Saturday Oct 11, 2014 #
Orienteering warm up/down 15:00 [1]
Warm-up on small model map next to Start - nice idea!
Orienteering race 1:05:48 [4]
Tough technical terrain - 4 1-2 minute errors - but stayed close and mostly in map contact. Then frustrating 6 minute error at end - UGH. Still, 24/59, about 40th percentile - about my expectations for M55-64 . Pace counted on every leg - really helped!
Great news - I'm healthy! Felt real good out there. I was dehydrated and totally exhausted after model run yesterday but then it felt that that purged my system. Looking forward to the Long.
S-1: Didn't notice trail option right so followed 2 women and elephant tracks through tall grass - good option.
1-2: small depression was on gnarly knoll with lots of slash yellow. Went for knoll and spent 1-2 minutes in control circle - ugly. Trail to rock face to depression looks best way to attack ugly control circle. (-1 min)
2-3-4: Straight - read small knolls correctly.
4-5: Went left to take advantage of open pine forest, then over-corrected to right. Quickly realized that I was too close to power line - relocated quickly (-2 min)
5-6: Longest leg - getting through power line cut was tough. Tried to used knolls and swamp - kept pace counting and bearing - lost contact and could not match subtle features. Thought I'd need to hit water and bounc e back - looked left to see orienteer and control! Lucky leg of day!
6-7: Knolls and other runners pushed me left - straight to #8! Easy run back to 7. (-1) So 7-8 to 0.5m boulder was fast.
8-9: Went left a bit to avoid green - turned right, read knoll to attack control.
9-10: Right looked much cleaner - read features well but hesitant.
10-11-12: Now the short legs - clean
12-13: Looked easy "run to big hill, turn right" Found the hill and then brain-dead for 5 minutes (forgot to STOP!). Wandered, found #14 (50m from #13). Probably went to wrong nose from 14 - up to14 again. I'll take bearing - probably made 180. Back to 14 - Careful bearing and still struggled to find 13. UGH - but 13-14 was fast!
14-F: Clean finish
Great news - I'm healthy! Felt real good out there. I was dehydrated and totally exhausted after model run yesterday but then it felt that that purged my system. Looking forward to the Long.
S-1: Didn't notice trail option right so followed 2 women and elephant tracks through tall grass - good option.
1-2: small depression was on gnarly knoll with lots of slash yellow. Went for knoll and spent 1-2 minutes in control circle - ugly. Trail to rock face to depression looks best way to attack ugly control circle. (-1 min)
2-3-4: Straight - read small knolls correctly.
4-5: Went left to take advantage of open pine forest, then over-corrected to right. Quickly realized that I was too close to power line - relocated quickly (-2 min)
5-6: Longest leg - getting through power line cut was tough. Tried to used knolls and swamp - kept pace counting and bearing - lost contact and could not match subtle features. Thought I'd need to hit water and bounc e back - looked left to see orienteer and control! Lucky leg of day!
6-7: Knolls and other runners pushed me left - straight to #8! Easy run back to 7. (-1) So 7-8 to 0.5m boulder was fast.
8-9: Went left a bit to avoid green - turned right, read knoll to attack control.
9-10: Right looked much cleaner - read features well but hesitant.
10-11-12: Now the short legs - clean
12-13: Looked easy "run to big hill, turn right" Found the hill and then brain-dead for 5 minutes (forgot to STOP!). Wandered, found #14 (50m from #13). Probably went to wrong nose from 14 - up to14 again. I'll take bearing - probably made 180. Back to 14 - Careful bearing and still struggled to find 13. UGH - but 13-14 was fast!
14-F: Clean finish
Friday Oct 10, 2014 #
Orienteering 1:30:00 [2]
On model map for Long and Middle at NAOC 2014. Much more challenging technically than last week - "be careful out there". With 25m contour intervals, terrain is much more subtle. Vegetation very well mapped - white and light green fast, avoid medium green! Rocks are "under-mapped" by midwest standrards - very consistent and just need to get used to it.
Thursday Oct 9, 2014 #
Walking 1:00:00 [1]
Easy hike at Charleston Lake PP - beautiful lake and rock formations. Scared my 4th grouse in 3 days. Recovery continues - still low energy.
Wednesday Oct 8, 2014 #
Walking 1:30:00 [1]
Trail and off-trail hike at Charleston Lake PP. Saw a pileated woodpecker but too furtive to get a picture.