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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Orunner

In the 7 days ending Aug 12, 2010:

activity # timemileskm+m
  Running5 3:50:34 24.92(9:15) 40.1(5:45)
  Orienteering2 49:47 3.11(16:01) 5.0(9:57)
  Total7 4:40:21 28.03(10:00) 45.1(6:13)
averages - sleep:7 rhr:52 weight:157.2lbs

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Thursday Aug 12, 2010 #

6 PM

Orienteering race (Course 1 ) 17:46 [5] 2.3 km (7:43 / km)
rhr:52 slept:8.0 weight:155lbs shoes: Wave Nirvana 3

I had the girls' cross country team come to the meet since I had to be there, and since it would work as a nice workout and modest diversion from day to day drills.

The girls did a 10 minute warm-up, their core workout, and dynamically stretched. After which I gave them a few minutes of instruction, reviewing the map and general Orienteering concepts. I sent the girls out one at a time with about a three minute gap, and I followed shortly after, at full speed.

It was hot. The hills were steep. And the vegetation was thick. I collected Sophie as I ran to the first control; she was getting her bearings and eventually completed the course with flying colors. I jumped down a wall to control two and ran down a lane towards control three. At three I find 3 Badin girls frantically running about the roadway and bridges 100 meters east of the actual control. They had not grasped the concept of similar features being in general proximity to each other. In this case multiple small bridges and culverts; all mapped. And had completely overlooked a major collecting feature in the form of a tennis court lying between them and the actual control feature: West side of bridge.

Absent from the cluster of estrogen was the first girl I sent out: Molly. I was concerned that she was off course and having a miserable time. Oh well, there is nothing to do about that until I find her. I make a note to double back as soon as I finish. I continue on to control 4, up hill, in the woods, on an old asphalt paved lane, long abandoned to mother nature and light pedestrian traffic. I had specifically mentioned to the girls not to try to exit control 4 through the woods. These are not seasoned Orienteers but a small team of field and trail runners. I did not want them discouraged or injured.

I had glanced back down the lane to see if any of them were in sight. They were not and so I barreled forward into the dark maze of vegetation, partly following an old foot trail, now barely a deer trace, partly looking for less dense areas of foliage that would allow my 5 foot 8 inches of tick attracting scaffolding to pass without removing an eye. I hoped the girls would remember to do what I say and not what I do.

Suddenly I encounter a 4 inch square meshed fence. It was climbable but not my first choice. I glance at the map and see that there is an end far to the right. As I turn to avoid an unpleasant mistake I notice a gap. A small square section of the fence is missing from about 18 inches from the ground upward. I drop to all fours and scurry under, hoping to avoid being snagged while thinking unpleasant thoughts on my route choice. Quite soon after, I am out in the open, punching number 5 at a building corner, (my only issue with the course setter for the day; omitting the side of the wall the bag was on in the description sheet.) and then jogging along the large parking lot.

I nail six and on the way to seven I see Molly. Dang! She is running and is way out front of everybody. I physically have trouble getting into seven and back out; tripping up a bit on the muck, debris, and a small drop near the bag. I'm thinking I should catch Molly at 8. But no, she is gone. Wow.

Onto 9 I go right of the Library, picking up too much unnecessary climb. Then there at 9 is Molly. I pass her up and encourage her. We dart to ten and onto the finish.

Later I learn that at least three of the other girls saw me disappear heading to control 4 and not return, and so chose to press forward in hopes of detecting my trail, but ended up in the Black Forest as I did. What is more, Molly, who was in front of me at that time, also encountered the same fence and Lilliputians' hole, also as I did.

Overall I was quite pleased with the performance of the 5 girls. I had expected worse and was delightfully surprised. In addition I believe it was a satisfactory workout for the day.
7 PM

Orienteering race (Sprint - Course 2) 32:01 [5] 2.7 km (11:51 / km)
shoes: Wave Nirvana 3

Wednesday Aug 11, 2010 #

6 PM

Running (Joyce Park Bike Path) 37:16 [3] 4.0 mi (9:19 / mi)
rhr:52 slept:8.5 weight:156lbs shoes: Wave Nirvana 3

What a difference a day makes. It had rained today. The temperature dropped just a tad. But the humidity rose. We just can't win.

I had the girls run two 2-mile runs separated by a 20 minute rest.


Tuesday Aug 10, 2010 #

6 PM

(rest day)

Girls did 4x400 meter repeats with a rest jog between each. Total mileage: 4miles, with a warm up and cool down mile. I did not run since I had a 7 PM meeting in Mason to high tail to. I was literally wringing wet just from standing in the 105° heat index shade.

Monday Aug 9, 2010 #

6 PM

Running 55:13 [3] 6.0 mi (9:12 / mi)
rhr:52 slept:8.0 weight:159lbs shoes: Wave Nirvana 3

Today was the first day of mandatory practice. Much to my dismay we have moved the time from 6:30AM to 6 PM. I was not looking forward to running in 95° weather.

I was a bit late, being in a meeting in Middletown at 5, I asked Steve to keep the girls busy until I arrived. They were doing some kind of inverted leg lifts as I walked up to them at 6:15 or so. I had them do sets of push-ups, crunches and the standard series of dynamic stretches while I assessed our odds of surviving a run in this dreadful heat.

It was very evident that it was hot, but we were in the shade and I did not feel overly uncomfortable. The air was noticeably dry. I decided to stick with the plan. And so I announce to the team that we will be doing a 6 mile run.

The girls all stared at me like I was crazy. Of course they always do. But this time they seemed to be waiting for the punchline. But none was forthcoming.

My instructions were to stay on the bike path and do a mile out and then back. Thus passing the water fountain every two miles. They had permission to drink but not dilly dally. I made them drink water from the fountain, and we lined up.

I expected this to be a hard run for a couple of the girls; they had not been faithful to the concept of conditioning over the past 13 weeks. I had hidden agendas and a surprise if they followed my instructions.

It did not take long for the heat to play its part in this exercise. But I was pleasantly surprised to find that there was little impact on my ability to run or enjoy the distance. With the low humidity, and the moisture wicking running clothes, I soon found myself cooled by the willing evaporation of my perspiration. Hallelujah Darwin, evolution has worked, human beings can run in heat! I was comfortable. Yes.

All five girls were well ahead of me, but it did not take long before I was passing them by. One by one I pronounced them "it" as I tapped them on the shoulder. The heat was no longer a factor, and I gave them no pace to keep, so they were free to stay in their own comfort zone, aside form the agony of knowing they will do six miles.

As I turned at the five mile mark, one mile form the fountain, I began to watch for my lead runner. About a quarter mile behind me was Lauren. I call to her, and tell her to turn on me and follow me home. It took a second for her to understand what I was doing. But she got it, and was soon at my heal, thanking the lord for a coach with reason.

Next we gathered Jessica, perhaps another quarter mile behind Lauren. Then Kara, and so on, until we were 6 returning together to the three dashed green lines across the asphalt trail bedside the world's-greatest-water fountain.

I was quite pleased that not a single girl bailed on me and quit running before I released her. At the end I told them that any one who failed to finish the workout would have been assigned unpleasant rewards over the following three days. I am so happy that did not have to be.

Sunday Aug 8, 2010 #

6 AM

Running (Joyce Park Bike Path) 38:36 [3] 4.0 mi (9:39 / mi)
rhr:52 slept:5.5 weight:158lbs

Steve and I went out for a fairly slow and comfortable 4 mile jog. His knee is hurting and I remain sore form Friday's speed workout.

We had a nice conversation with Vince Mick back at the fountain. He was in the middle of a 20 mile bike ride with his wife Carol. He rested his back while she finished the southern 3.5 miles of the bike path.


Saturday Aug 7, 2010 #

6 AM

Running (Joyce Park Bike Path) 55:00 [3] 5.92 mi (9:17 / mi)
rhr:52 slept:5.5 weight:158lbs shoes: Wave Nirvana 3

Well. We did the 55 minute out and back run. 27.5 minutes out and then 17.5 back. Except we have to return before the clock runs out, forcing negative splits.

Yesterday I proudly knocked out two mile repeats at a season best pace of 7:09 & 7:01. Today I was noticeably sore. So I went out slow but steady.

It surprised me that I was short of the three mile mark at the turn around. But it made sense. The first mile was the slowest and possibly the limiting factor.

17:49 - collective 1.92 miles

Friday Aug 6, 2010 #

6 AM

Running (Joyce Park Bike Path) 14:10 [5] 2.0 mi (7:05 / mi)
rhr:53 slept:6.5 weight:157lbs shoes: Wave Nirvana 3

Diclofenac Gel is a miracle. I started to apply it to my knees on Monday. It's amazing. I don't know how it soaks through the skin to the joint, but it must. The discomfort I have been feeling after every workout is, at most, only half as severe now. I'm waiting for the pending 'bad news'.

We did a mile warm-up jog, then two one-mile repeats at race pace, separated by a mile jog, and followed by a mile cool-down. The entire team and Steve completed the workout.


I am very happy that I was able to run as fast as my body would allow. I did not feel hampered by pain, but rather felt that this was a true measure of my fitness. Not something to right home about, but being able to perform is a new experience.

Running warm up/down 30:19 [2] 3.0 mi (10:06 / mi)
shoes: Wave Nirvana 3

The time and intensity of the WU, CD, and interim miles

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