Training Log Archive: Wildsky

good spin class. I was well rested so i worked real hard

Nice paddle around fox isl. weather was great. not as many crazy boaters as yesterday but still enough out to make it interesting

local 8k. i was hoping to run 6min/mile but didn't have it. It was an out and back so I paced out just below my threshold and was through it on the way back. Won a free pair of shoes

Just got back from boy scout camp last week at lake roosevelt. I taught orienteering and swimminng. I set up 4 great courses. the scout leaders told me they really wanted the boys to learn how to use a map and compass. So i used many of the great features in the area. Courses included the use of handrails, attackpoints, collecting features and many other inbeded techniques. Unfortunately, my understanding was wrong. i assumed that learning how to use a map and compass meant getting out and using a map and compass. What THEY ment was endless hours of boring classroom instruction. Not even ONE of the adults went out to try the courses.

What I did learn was that their are great places to practice map and compass work and the winter park events really such for venues. On my trips out in the woods I saw 4 black bears, turkeys, eagles, white tail/mule deer and a moose. The wildlife was great and I had a great week working out between classes while my fellow adults sat around. Every day I was also working my kayak roll, brace, and edging techniques. It was pretty fun to see the looks on the adults/kids faces when I could pull off a roll on demand.

C • Boy Scouts + Orienteering 6

Event: Western Canadian Orienteering Championship 2008
 

final day - games. On the adult team i got picked to do the swim. I really have no idea how long it took me or how far it was but I was cross eyed at the finish. Adult team lost by a few seconds. Our running dropped a few seconds, i barely held on, and our paddlers closed the gap a bit.

Warm up before competition

Control pick up

nice trail run up in the hills. focused on map reading/route finding. Ran into a moose

first open water swim of the year.

trail run up on abandon fire roads. Found old cemetery and old homestead

Out and back kayak. Push hard at threshold for the last 10 minutes

ran two of the courses with the boy scouts giving instruction

paddle around Lake rosevelt. My arms were smashed from the previous days climbing

Course setting for the boy scout camp. great terraine nice features and lots of wildlife. really focused on map reading

Native plant classic. Winthrop/Diablo and back. Really broke down on the return climb. I was wimpering on the last 2,000 ft of climb. I was hoping to break 8hr and should have been able to do it in 7:30 if I didn't have a meltdown.

Paddled around diable lake on my way to winthrop. easy paddle beautiful lake

Easy swim. Had another dentist appoint yesterday and it completely wiped me out. Kids are all sick so I have been home watching them.

C • 1.2 Miles?! 1

I had to drag myself to teach this class. I am beat and couldn't gey my HR up at all. Felt good to work the legs though and shake them out. I think i am bloated after the race.

C • are you the champ!! 6

i wanted to take sme time and really have a close look at our race last weekend. I wanted to hopefully find some objective measurements that would help me in planning and executing the next rogaine.

sunday half of rogaine. all details on previous post

Event: 2008 US Rogaining Championships
 

Saturday hours but total race distance and climb. Distance estimated by rolling route and adding 10%. Gain estimated by counting contours and adding 20%. the course was basically a north and south loop. the N loop was larger. We started on the n loop first and Peteris/nickoli went to the S loop first. The numbers below are roller straight line distance, time, rolled actual distance, climb ft, points, pts/hr, spd/hr, climb/hr

10k, 2:00, 11k, 1536, 260, 130, 5.5k/h, 770
It was sunny and clear for this first section. It included a fair amount or trail/road running. Nav was spot on. There was one 30 pointer that we should have left but we were expecting to clear the course

20k, 2:30/4:30, 13.2k, 2830, 390/650, 156/144, 5.3, 1132
Daylight with heavy rain. Almost all off trail. We made good time and were running well on the flats/downhills. nav was spot on maybe one spot were we could have taken a more direct route.

30k, 2:30/7:00, 11k, 1872, 340/990, 136/141, 4.4k/h, 749
Day with light rain. almost all on trail road. Nav was still spot on. One spot were we could have taken a more direct off trail route. Peteris/nickoli had finished the small loop at this point and they had collected 1000 pts compared to our 990.

40k, 3:00/10:00, 12.75k, 1416, 300/1290, 100/129, 4.25k/h, 472
evening we put our lights on at the end of this section. 60% trail. Made on nav error on the last control. We should have left the control. it was only 40 and was a large dogleg. we were still on target so we got it. This control alone probably added 45 minutes.

Nighttime last section back to hash house
15.6k, 8:00/18:00, 19.4, 3650, 580/1870, 73/104, 2.4k/h, 456
This is were the wheels seemed to fall off. It was dark and very foggy and there were waist hight nettles everywhere. I think that we made only one nav error which cost us 1/2 hour and two other smaller errors, but our pace was slow. We were very careful with the nav. we walked this whole section. the ratio of actul route to straight line route is rather high and would be a good benchmark for future rogaines.

Last section on smaller south loop
14.5k, 6:00/24:00, 21k, 3120, 450/2320, 75/97, 3.5k/h, 520
It was now daylight and sunny. Matt's knee was messed up. We had to adj our route to account for the time constraint and our slower speed. One nav error which ultimately didn't cost us and on the last control we had a very weak attack point and no time. We blew past it and left the 50 points as we headed for home. Our route optimization was very poor as noted by the 1.45 ration of direct route to actual route. peteris and nickoli collected all 1000 point on this section in 7 hrs. we collected 1/2 in 6 hrs.

we finish 250 points behind but since we peteris isn't a citizen their team didn't qualify for the championship and we claimed the title....again.

short swim. not much time today dropped off car for repair and then dr appointment.

C • great disscussion thread 5

C • Good Luck! 2

short soccer. loads of people and not much play time.

Got a great nights sleep. I must have worked a little this weekend because my shoulders were sore and this was a slow swim. Finally weight is coming down. Goal is under 170 by gorge games.

Had a root canal today. I would throw myself down class 5 rapids on a board, face 20 foot pacific swells or ride/run for hours gladly before I would choose to do that again. They had to tell me to relax continually. I was completely white knuckled and I found my body actually shaking as the guy was working in my mouth

C • Tooth 7

C • body weight vs. composition 1

I decided to hedge my bets and take an early AM paddle before the class. My legs were reral stiff this morning. I had hopped to ride after class but decided to go home and sleep. I'm real tired.

Worked on a variety of paddle strokes, drills, rolls, and rescuer recovery. On the water a total of 4.5 hours.

Finished my second day of ACA kayak instructor training. Yesterday was mostly classroom presentations today was on the water and it sucked. It wouldn't be so bad if I was actually learning something. I have alot more experience than the others and I just laugh to myself when they talk about rescue and recovery. I doubt they can comprehend the shit the JVG, RVG and I went through in Baja. Or some of the nasty paddles we have done around the sound. I guess I am learning how to teach the basics. I just wish we could just paddle for an hour or five instead of sitting in our boats and watching the instructor

The water is real cold and hurts my head. At least I nailed the roll on the first try. Two more days.

C • fwd stroke 2

C • If you want to learn more a... 2

Easy run at cougar after kayak training. traffic was terrible so I just decided stop and run until l;ater when traffic was better. Trails were in great shape

Climb up Si. Tried to juyst maintain a steady HR at around 80% max

C • Kayak 2

Easy run down eating and drinking as I recovered. Right knee feeling a bit sore.

running out of time and not feeling 100%. i got up at 3:30 this morning so I called it

run down

fun but short soccer session.

Best swim in a while. shoulder didn't hurt much at all so i was able to push a bit harder. Need to drop 4-5 pounds by the GG. Lots of climbing no need to carry the extra poundage. Trying some L-carnitine

We were doing real well until I sent Mathew running to find the partially hidden control 9. I knew the answer because the other two weren't plant names but had to actually find and confirm. Who uses a partially hidden control? I call BS on that one Eric. I had to call him back and go up myself and rummage through the bushes to find the sign. after that we cruised.

Rain was so hard that we just bagged it. Sarah would have had to wait in the car with Kevin while we raced. Not real fair to her.

C • Rain rain & more rain 1

Taught spin class. worked hard. legs were real tired

Thought I would take a class and try to learn something. i learned that the instructor sucked. Easy spin but I was beat

Wollochet Bay. tried to focus on keeping a constant tempo and HR at 100.
32:43
33:55

wind against a bit on the way out. Still a good time overall

tiger mtn hill work. started out the rode to Poo Poo. came back and took iverson to the main road. Up to the west which I think is west tiger. Back to preston. turned right at the end of preston and went up and over the saddle and back down the road. Next time when we get to the last saddle, we will continue up to the peak and then back down and do preston again followed by NW timber.

It was a great workout. Once again, I brought up the back of the pack, Matt, Aaron V, and RVG. good climb and some day I want to be like Mike....err Matt.

I loaded what track I got here

http://www.everytrail.com/view_trip.php?trip_id=23...