Training Log Archive: bill_lIn the 7 days ending Jun 16, 2008:
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Monday Jun 16, 2008 #
Walking (evening walk) 30:00 [2] 1.5 mi (20:00 / mi)
slept:10.0 (rest day) shoes: Teva
On the drive back to STL, we stopped at a Red Roof just west of Columbus, OH. Were supposed to get up at 7 but slept through the alarm. Woke up at 8:45. It's been a long time since I blew through an alarm like that.
Stretching (foam roller) 20:00 [1]
Sunday Jun 15, 2008 #
Orienteering race (rogaine) 8:26:50 [3] **** 20.0 km (25:21 / km)
slept:0.0 shoes: Montrail Vitesse #2
Allegany State Park near Salamanca, NY.
Had an awesome time despite some painful moments.
1:30000 map, 20 foot contours. 300-800 feet of relief.
Course setter did a nice job. Lots of climb. Vegetation was thick and nasty in some areas but not too bad. Biggest problems were plenitful small trees and lots of down fall (huge trees). Hit one sea of thigh high nettles and a few smaller patches. Lots of ferns hiding fallen trees, branches, holes.
Worst hazards were the fallen branches or roots on slopes, buried by leaves, and pointing straight down hill: acted just like a greased rail. Foot would shoot out from under you with no warning at all.
Got 1400 points in 21:26.
We finished 3rd in our division, but the pond wasn't much bigger than that... Not sure how we did over all.
Weather at start was probably in the high 60's with rain, fog, and really high humidity (as implied by the rain and fog!). Light rain off and on until about 13:30. Then a huge downpour about 15:00 that lasted for about an hour. Cleared up after that. Intermittant fog again after 22:00.
Maps were distributed at 9AM with the start scheduled for 11AM. We divided the course into two loops: 1) a 24K (redline) western section with a counter clockwise route to 18 of 20 controls for a total of 930 points. 2) a 36K (redline) eastern section with a clockwise route to 31 of 36 controls. The second loop had 3 bail-out routes to lop off distance depending on how we were progressing.
First loop went really well with the exception of a bad route choice to the first control. We missed an obvious attackpoint that utilized a lot of road versus a traverse of a steep, heavily vegetated slope. Ended up above the control which turned out to be unlucky because the control was hung on the downhill side of a large tree. Completely invisible from uphill....
Not sure of the root cause, but I developed a problem with the exterior left ankle (tibia or fibula? I'll have to look it up) about 3-4 hours into our second loop. Had banged it on a rock earlier in the day, but didn't really bother me then. Walking on a flat surface or uphill was fine, but downhill or off-camber became increasingly painful. Slowed us down a bit and ultimately prevented us from collecting a couple more controls at the end.
Significant FDF activity at 307 on Sunday morning and then on the road from 307 back to HH. Killed 7 or 8.
Had an awesome time despite some painful moments.
1:30000 map, 20 foot contours. 300-800 feet of relief.
Course setter did a nice job. Lots of climb. Vegetation was thick and nasty in some areas but not too bad. Biggest problems were plenitful small trees and lots of down fall (huge trees). Hit one sea of thigh high nettles and a few smaller patches. Lots of ferns hiding fallen trees, branches, holes.
Worst hazards were the fallen branches or roots on slopes, buried by leaves, and pointing straight down hill: acted just like a greased rail. Foot would shoot out from under you with no warning at all.
Got 1400 points in 21:26.
We finished 3rd in our division, but the pond wasn't much bigger than that... Not sure how we did over all.
Weather at start was probably in the high 60's with rain, fog, and really high humidity (as implied by the rain and fog!). Light rain off and on until about 13:30. Then a huge downpour about 15:00 that lasted for about an hour. Cleared up after that. Intermittant fog again after 22:00.
Maps were distributed at 9AM with the start scheduled for 11AM. We divided the course into two loops: 1) a 24K (redline) western section with a counter clockwise route to 18 of 20 controls for a total of 930 points. 2) a 36K (redline) eastern section with a clockwise route to 31 of 36 controls. The second loop had 3 bail-out routes to lop off distance depending on how we were progressing.
First loop went really well with the exception of a bad route choice to the first control. We missed an obvious attackpoint that utilized a lot of road versus a traverse of a steep, heavily vegetated slope. Ended up above the control which turned out to be unlucky because the control was hung on the downhill side of a large tree. Completely invisible from uphill....
Not sure of the root cause, but I developed a problem with the exterior left ankle (tibia or fibula? I'll have to look it up) about 3-4 hours into our second loop. Had banged it on a rock earlier in the day, but didn't really bother me then. Walking on a flat surface or uphill was fine, but downhill or off-camber became increasingly painful. Slowed us down a bit and ultimately prevented us from collecting a couple more controls at the end.
Significant FDF activity at 307 on Sunday morning and then on the road from 307 back to HH. Killed 7 or 8.
Saturday Jun 14, 2008 #
Orienteering race (rogaine) 11:15:00 [3] 30.0 km (22:30 / km)
slept:7.0 shoes: Montrail Vitesse 1
Splits:
Start 11:00AM Saturday Loop 1
504 - 44:53
606 - 30:17
509 - 27:56
306 - 24:50
312 - 25:08
804 - 37:42
303 - 25:11
403 - 24:10
704 - 22:48
503 - 32:53
801 - 28:15
413 - 27:32
603 - 58:14
412 - 31:32
702 - 30:48
406 - 37:05
609 - 36:14
510 - 39:07
HH - 13:15
At HH - 1:51:01
701 - 19:46
401 - 41:53
605 - 38:55
805 - 35:40
502 - 1:17:55 (ouch) No mistakes, just a long leg!
405 - 58:40 includes time to look at ankle and review route options
410 - 32:52 (out and back from 405)
405 - 33:17
301 - 44:44
606 - 35:13
415/307 - 1:25:25 (forgot to get a split at 415)
HH - 1:12:29 @ 8:26AM Sunday The leg from 805 to 502 took us on a loop that left us in "no man's land" with time left but no nearby controls.
Start 11:00AM Saturday Loop 1
504 - 44:53
606 - 30:17
509 - 27:56
306 - 24:50
312 - 25:08
804 - 37:42
303 - 25:11
403 - 24:10
704 - 22:48
503 - 32:53
801 - 28:15
413 - 27:32
603 - 58:14
412 - 31:32
702 - 30:48
406 - 37:05
609 - 36:14
510 - 39:07
HH - 13:15
At HH - 1:51:01
701 - 19:46
401 - 41:53
605 - 38:55
805 - 35:40
502 - 1:17:55 (ouch) No mistakes, just a long leg!
405 - 58:40 includes time to look at ankle and review route options
410 - 32:52 (out and back from 405)
405 - 33:17
301 - 44:44
606 - 35:13
415/307 - 1:25:25 (forgot to get a split at 415)
HH - 1:12:29 @ 8:26AM Sunday The leg from 805 to 502 took us on a loop that left us in "no man's land" with time left but no nearby controls.
![[2008+US+Champs+Rogaine+-+loop+1.jpg]](http://bp1.blogger.com/_PNnkZzhK1rc/SF2qWfWVThI/AAAAAAAAAM8/YbBUVt_B2sA/s1600-h/2008+US+Champs+Rogaine+-+loop+1.jpg)
Friday Jun 13, 2008 #
Note
slept:4.0
Didn't sleep so good....
Left for NY at 6AM. Driving straight through. Expect to be there before dark to get a look at the terrain prior to the start on Sat.
Arrived at about 8PM. Claimed space in the bunk house (had the entire room to ourselves). Headed for Salamanca to find an ice cream. Discovered the camp store on the way and they had ice cream! 2 huge scoops: strawberry and chocolate. Finished the drive to Salamanca to go to the grocery store. Back to the camp to complete preparations for the next morning. To bed around 11.
Left for NY at 6AM. Driving straight through. Expect to be there before dark to get a look at the terrain prior to the start on Sat.
Arrived at about 8PM. Claimed space in the bunk house (had the entire room to ourselves). Headed for Salamanca to find an ice cream. Discovered the camp store on the way and they had ice cream! 2 huge scoops: strawberry and chocolate. Finished the drive to Salamanca to go to the grocery store. Back to the camp to complete preparations for the next morning. To bed around 11.
Thursday Jun 12, 2008 #
Walking 20:00 [1]
slept:7.0 weight:161.5lbs
Wednesday Jun 11, 2008 #
Stretching 15:00 [1]
slept:7.5 shoes: ASICS #3
Run tempo 21:42 [4] 3.02 mi (7:11 / mi) +60m 6:46 / mi
shoes: ASICS #3
Walking 30:00 [1]
shoes: ASICS #3
Evening walk with L and C. Beautiful warm evening with a nice breeze.
Tuesday Jun 10, 2008 #
Walking 35:00 [1]
slept:6.0
Thought I was going to get 8 hours of sleep, but woke up at 5 and had trouble going back to sleep. Should have just gotten up and gone for a run.
Walking inside at lunch + a single sprint up 4 floors.... pretty lame. But all I was really trying to do was kill some time and stretch my legs.
Walking inside at lunch + a single sprint up 4 floors.... pretty lame. But all I was really trying to do was kill some time and stretch my legs.