Training Log Archive: pwentz3lIn the 7 days ending Mar 6, 2010:
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Saturday Mar 6, 2010 #
10 AM
Orienteering race (Hawn Red Course) 32:57 **** 2.94 mi (11:13 / mi) +345ft 10:05 / mi
ahr:153 max:170 spiked:8/13c shoes: VJ Falcons
http://picasaweb.google.com/pwentz3l/STLAMeet#5447...
Great course on a great day. After looking at my GPS track, I see I have a few things to work on. #1, set the GPS to not auto pause when doing an O meet. Every time I paused to look at the map, it stopped tracking. 3.5 minutes of time missing from the track.
Started on the path to one, which seemed to take a long time when running down the trail. They had it hidden past a small rise. I punched and headed to #2, and felt like I was on the map. I ran in to Foxshadow about 75 meters from the control, he had an unfortunate start. I felt in touch with the map, made a minor adjustment to the control and we headed to three together. We countoured, but got a little low. Another adjustment, this one more major, but not horrible. 4 was an easy find, and I felt confident going in to 5. Navigating off of the shallow spur. 6 was another easy one, but not on the blue course, so FS and I parted ways. I tried a mix of countouring while attempting to find the path towards 7, didn't do either very well. I ended up bobbling this control, not horribly, but enough to shake the confidence. I managed 8 well, but chose a horrible route to 9. Why head in to the undergrowth, when you had a nice clean spur to follow? 10, simple, and then the slog to 11. Fairly large hill to cross. Another bobble. I was cresting the hill, saw FS sprint right to left in front of me and went to investigate where he came from. I had a straight path to the control, but was drawn away. My bad. I had a good plan for 12, but the plan included a poor route choice. A path run to the 90 degree NW turn, then run the south reentrant until I was comfortable contouring around the spur. I think all of the cliffs scared me off. The better choice was to take the reentrant north of the hilltop near 12.
All in all, this wasn't a horrible run on my part, definitely not clean, but no major gaffs. I took first in 40+. I was also last in 40+...... The only other persons in the age group both ran 21+. One winning, and the other having fun. This would have probably been good for 2nd.
Great course on a great day. After looking at my GPS track, I see I have a few things to work on. #1, set the GPS to not auto pause when doing an O meet. Every time I paused to look at the map, it stopped tracking. 3.5 minutes of time missing from the track.
Started on the path to one, which seemed to take a long time when running down the trail. They had it hidden past a small rise. I punched and headed to #2, and felt like I was on the map. I ran in to Foxshadow about 75 meters from the control, he had an unfortunate start. I felt in touch with the map, made a minor adjustment to the control and we headed to three together. We countoured, but got a little low. Another adjustment, this one more major, but not horrible. 4 was an easy find, and I felt confident going in to 5. Navigating off of the shallow spur. 6 was another easy one, but not on the blue course, so FS and I parted ways. I tried a mix of countouring while attempting to find the path towards 7, didn't do either very well. I ended up bobbling this control, not horribly, but enough to shake the confidence. I managed 8 well, but chose a horrible route to 9. Why head in to the undergrowth, when you had a nice clean spur to follow? 10, simple, and then the slog to 11. Fairly large hill to cross. Another bobble. I was cresting the hill, saw FS sprint right to left in front of me and went to investigate where he came from. I had a straight path to the control, but was drawn away. My bad. I had a good plan for 12, but the plan included a poor route choice. A path run to the 90 degree NW turn, then run the south reentrant until I was comfortable contouring around the spur. I think all of the cliffs scared me off. The better choice was to take the reentrant north of the hilltop near 12.
All in all, this wasn't a horrible run on my part, definitely not clean, but no major gaffs. I took first in 40+. I was also last in 40+...... The only other persons in the age group both ran 21+. One winning, and the other having fun. This would have probably been good for 2nd.
2 PM
Orienteering race (Hawn Sprint) 23:04 **** 1.81 mi (12:45 / mi)
ahr:144 max:179 shoes: VJ Falcons
I forgot to turn off the GPS for several minutes. Actual time is reflected in the splits.
Friday Mar 5, 2010 #
Orienteering race (Forest Park Sprint) 18:17 [4] ***
spiked:14/16c shoes: VJ Falcons
Fun sprint in Forest Park. I anticipated an open run on rolling terrain, but got a heavily wooded tromp with a few good challenges.
3 PM
Running (warm up) 10:00 [2] 0.75 mi (13:20 / mi)
shoes: VJ Falcons
Run around with Tom, Darryn and Andrei.
Tuesday Mar 2, 2010 #
Running (Intervals) 53:00 [3] 6.33 mi (8:22 / mi)
shoes: Newtons
Interval run. 10 minute warm up and cool down at 9 min/mile.
5 1k intervals at 6:15/mile
4 .25 mile rests at 10/mile
5 1k intervals at 6:15/mile
4 .25 mile rests at 10/mile
Monday Mar 1, 2010 #
Note
The last local "beginner" biathlon session is this Sunday in Elk River. Looks like the MNOC folks going to STL will miss it. There is an event at Mt. Itaska the following weekend. I think I will wait until next year.
Soccer 25:00 [3]
Full compliment of subs, so we didn't get as much training time. Sloppy 3-1 win. Got the first goal. Embarrassing toe kick.