Training Log Archive: PG

My routes from the sprint yesterday.

Warm-up.

US Classic Champs, day 1, Green-Y course (M60). Had a very good run as far as knowing where I was and finding the controls, physically pretty good, not great, but part of that was holding back a little, just being careful. Was hoping for 45 minutes, came close.

Terrain was usual Quantico stuff, ridge and valley, but a little thicker than other places in the area, especially deadfall, plus patches of laurel and briers. But also some reasonably open woods (but not much really fast). There was enough thick stuff to make keeping on line a little more difficult, so I had my compass working all the time, and glad of it.

Technically I was right on, especially in making a number of very minor deviations to straight-line routes that made it much easier to keep in touch with the map. Very pleased with that. (What I'm talking about is similar to yesterdays sprint, approach to #6 -- over the hill, then on the way down I made just enough swing to the left to make visual contact with the only knoll on the hillside, so then the final approach could be both quick and easy.)

Took it slow to #1, especially after yesterday's disaster at the opening. Also a bit slow to 2, same reason, actually the plan at the outset was to be careful today, just find the controls and don't worry about going fast. After 2 it felt like I sped up a bit, but there were still lots of little pauses to take a careful look at the map. As a result, I don't think there was any time when I didn't know where I was or where I was going.

I'll post my map as I get time later.

My route from today's classic, day 1, M60.

Day 1 Green Y - Splits

Event: US Champs
 

US Sprint Champs, M60. Not a bad run except the first control, which was pretty bad -- when I found it, the feeling was, I sure hope that's mine. Which is not a sign of orienteering under control.

The rest was good, except one leg where straight was quicker than my route around on a trail.

Nice day, nice course.

Pretty good warm-up, some in the woods, worked up a good sweat. I think I felt better during the race as a result.

Today's sprint course (Green course).

C • Picture 2

C • routes 6

Sprint Green - Splits

Thinking back to the first day of the A meet in Chicago a week and a half ago, and to all the comments about how flat it was, I thought I would look in the archives for maps of a couple of places that I've orienteered that were definitely flatter.

Found one of them so far, day 1 of the Austrian 5-Day in 1996. The contour interval was 5 meters, though all I can find on the map is a couple of very short form lines. But because of all the other stuff on the map, the orienteering was quite cool. And it did get hillier towards the end, I think we had to cross a couple of low earth walls....

The other place was on the island of Gotland off the east coast of Sweden. Definitely not fun, not at all. Maybe I destroyed the maps?

C • Flat 5

Back to the track for a short session (I've been staying off the trails to cut the risk of zapping my ankle) -- was maybe supposed to be 4 x 800 @3:10, but I wasn't totally committed to that, and after I did the third one a little too quick, doing the fourth just didn't have any appeal. I believe I said to myself, Good workout, that's enough, quit while you are ahead.

3:11.9, 3:08.8, 3:04.9, 4-minute cycle so not much rest. Interesting in that the third one felt harder at the end, but my legs also felt looser.

I'm psyched about trying to get my 5K time back down close to 20. Sometimes you just need a goal.

A mile before, a half-mile after.

C • 1:58? 2

A late afternoon run up along the river, beautiful out although verging on chilly (had our first frost of the season last night), just kept a steady pace and felt not so bad. Town line 17:50, 2-silo loop 18:40, back from the town line 17:12.

As usual the absolute hardest part was getting out the door. But very pleased for having done it.

Toying with the idea of running the Manchester Road Race on Thanksgiving Day.

Legs didn't feel too bad after yesterday's time in the woods, so after a very pleasant round of rogaine practice I stopped at the track on the way home. The plan was something short and quick to work on just getting the legs moving faster. The first thought was 4 x 400, but as I got near the track various other possibilities were considered, all consisting of some mix of 400s and/or 800s, not too many, a decent rest, but by the time I was at the track, I was back to the original idea, 4 x 400 with a good rest, going on a 3-minute cycle, 85-90 seconds each. Which is just what I did.

87.8, 85.8, 86.2, 83.7. Last one was hard work, and all were quicker than any running I've been doing recently. It helped a lot psychologically that a very short workout was planned. But still, good satisfaction, did just what I wanted.

(It's funny how doing a track workout on your own is hard for a couple of reasons -- no one for company and distraction from the pain, and also total freedom to do exactly what you want, no one announcing what the workout will be. Freedom is great, but sometimes life is easier if someone just says, Do this.)

A mile before, half a mile after.