Training Log Archive: X8A7

warmup

Red course at Glen Aspen, 7.3 km straight line. This is a new map. Sometimes I worry that on most maps I'm able to do pretty well because I know the area, having been on nearly all RMOC maps many times each, so this was a good test to see if I actually know what I'm doing. It was a tough area, very steep, but not quite as steep as White Ranch, but steep enough that I did contour around to a number of controls. It was also a small area, so there was a lot of going through the same areas (which helped with orienteering too). I didn't have any major problems, a few spots where I would get off course, only one I had issues with was #11, I tried contouring around to pick up a trail, but went way too far east, which increased the climb, then near the control the pit was very inconspicuous such that you had to be on top of it to see it. Also the control sits on a wide, flat topped spur that isn't depicted at all on the map - others had the same issues with the control too. Overall very fun and physically challenging.

Quickroute: https://www.flickr.com/photos/98725947@N05/3501739...

Results: http://www.rmoc.org/index.php?option=com_content&v...
Note - "all course champ" and "superman"

C • #11 3

Control pickup.

More running to get some time in.

Red - Splits

20th to 257 to Poudre. Had to cut it a bit short because a flat debacle.

To get ice cream.

Around the learning center, took the mt. bike as it was still in the car and didn't get to use it yesterday due to bad storms.

commute

warmupcooldown

Running club. 3x9min, with 1min rest, it was a very hard workout. Temp was in the upper 90s F when it start, but thankfully a haze came in, which helped and it was about 90 F at the end. The Highschooler was a ways back on the first one, I think he's using the first one as warm up. First one was a good steady pace, the second one he ran on my shoulder and I pushed it a bit, maybe a bit too much. With 1 min rest, my HR was still quite high (147) at the start of the 3rd one and my legs were all lactic at the start, so I relaxed as best I could and was about 6:15 pace through the first 800m, I then could start to pickup the pace gradually so I ran about a 5:45 last mile and was doing 5:30 pace at the end. So the third one, despite really struggling through it, was essentially the same pace as the other two. As for the Highschooler, he was ahead about the same amount the whole way, he'd speed up as I repeatedly closed the gap, was only 10m or so ahead. Paces were 5:58, 54, 55. The third one was very much my hardest recorded effort (not the fastest) for at least a year or more I think. Average HR was 179 with a max of 189, which I think is my legitimate max.

For a change of pace, drove out to the learning center and rode west to see trail I don't see much. Made it to the Kodak plant before turning around. Tacked on a lap around the 'burbs at the end. My road bike is much faster and more responsive than either my X or Mt. bike, which I guess is the way it should be.

Ran to pickup car at the tire place.

Run during hike.

Hike to find ice cream, but they were closed. Actual walk time was 45min.