Training Log Archive: acjospeIn the 7 days ending Apr 4, 2010:
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Sunday Apr 4, 2010 #
9 AM
Orienteering (Time estimation) 1:20:39 7.48 km (10:47 / km)
ahr:151 max:180 12c
This was an interesting one. Teamed up with SGB and Lori, and we were surprisingly close to the same speed. Which wasn't all that fast. Definitely should have carried water, it would have been a totally different experience in that case. By the end, I was vastly overestimating my speed on trails.
No mistakes, and I did pretty well staying on my routes. Estimating time was a bit of a crapshoot, but I did alright I think. Managed to cross the beaver dam four times, the beaver dam that doesn't exist anymore.
We didn't do 13, as it was a pointless out and back (to my dehydrated state of mind).
Quickroute.
No mistakes, and I did pretty well staying on my routes. Estimating time was a bit of a crapshoot, but I did alright I think. Managed to cross the beaver dam four times, the beaver dam that doesn't exist anymore.
We didn't do 13, as it was a pointless out and back (to my dehydrated state of mind).
Quickroute.
Running (stumbling) 14:55 [1] 1.35 km (11:03 / km)
Staggering back along the trail from the finish of the time estimation exercise in a completely dehydrated state.
Yoga/Stretching/PT 5:00 [0]
1 PM
Orienteering (Control picking) 52:50 4.04 km (13:05 / km)
ahr:161 max:177 15c
This went best of the five training exercises, I felt like I could actually move (slowly, and in a dehydrated manner) from flag to flag. Did make two mistakes, each leaving number 4/8. From 4 I went to 7, and from 8 I went to 3. Fucking butterfly controls. Other than that, it mostly was fine - R knee started to hurt by the end, hopefully a product of the ankle brace and the blisters I was accruing on my right foot.
Had I been less dehydrated, I would have gone on to the second course, as it was, I felt there would be little to be gained from it beyond a more serious headache. Walked back and collected some flags, although I missed a night-o control, which Ian generously went back for.
Had I been less dehydrated, I would have gone on to the second course, as it was, I felt there would be little to be gained from it beyond a more serious headache. Walked back and collected some flags, although I missed a night-o control, which Ian generously went back for.
Saturday Apr 3, 2010 #
Event: CSU Spring Training Camp #1
9 AM
Running warm up/down 34:35 1.72 mi (20:06 / mi)
ahr:154 max:176
To the start, morning and afternoon.
Orienteering (Control picking) 1:18:43 5.4 km (14:35 / km)
ahr:162 max:183 35c
This Pawtuckaway experience was different (as in, far, far, better) than my previous Pawtuckaway experiences, possibly because training for orienteering through the winter paid off, but more likely because there were no bugs, so I had the luxury of standing still to study the map whenever I felt like it, without any swarms of bugs driving me batshit crazy.
I was moving pretty slowly out there. I discovered that I can't actually read my map while I run in terrain. Maybe its just in Pawtuckaway that I can't do that. Anyway, it was more that I just couldn't move that fast. First mistake was on 13, couldn't find the streamer although I was standing right under it, but I'd been a little shaky getting there.
Second mistake was to 16, I was way too far down the hill, and just couldn't relocate for the longest time. grr. I was also getting pretty dehydrated by this point. Next mistake was 30, I overran it, but caught myself pretty quickly. I wasn't really using the control descriptions, and I should have, but there was just so much else going on... Good exercise, better concentration than I've ever had here before.
Quickroute.
I was moving pretty slowly out there. I discovered that I can't actually read my map while I run in terrain. Maybe its just in Pawtuckaway that I can't do that. Anyway, it was more that I just couldn't move that fast. First mistake was on 13, couldn't find the streamer although I was standing right under it, but I'd been a little shaky getting there.
Second mistake was to 16, I was way too far down the hill, and just couldn't relocate for the longest time. grr. I was also getting pretty dehydrated by this point. Next mistake was 30, I overran it, but caught myself pretty quickly. I wasn't really using the control descriptions, and I should have, but there was just so much else going on... Good exercise, better concentration than I've ever had here before.
Quickroute.
Yoga/Stretching/PT (Stretching) 10:00 [0]
2 PM
Orienteering (Route choice) 1:34:52 7.19 km (13:12 / km)
ahr:167 max:184 19c
Talked through the routes with Jeff Saeger first, drew them in to the map, and I think I actually followed them pretty closely, QR shall tell the truth... Definitely couldn't get enough water down during lunch, so I was both dehydrated and sloshing full of water when I set out, which certainly didn't help navigation.
Mistake on 7, I just didn't want to believe my compass (or more likely, didn't want to go through some sort of thicker brush), and got way off my line. By 10 I had a really crusty mouth, not used to this heat or this sun - the marshes were looking tempting as drinking water. By 14 I was basically walking everything, just so thirsty.
Quickroute. Worst quality map ever, this one wouldn't scan for whatever reason, so I took a photo.
Mistake on 7, I just didn't want to believe my compass (or more likely, didn't want to go through some sort of thicker brush), and got way off my line. By 10 I had a really crusty mouth, not used to this heat or this sun - the marshes were looking tempting as drinking water. By 14 I was basically walking everything, just so thirsty.
Quickroute. Worst quality map ever, this one wouldn't scan for whatever reason, so I took a photo.
9 PM
Orienteering (Night-o) 56:52 2.6 km (21:52 / km)
ahr:140 max:174 7c
Teamed up with Ali, which was good, and we traded leads, also good. No mistakes, although I opened my big mouth when Ali was leading and messed her up, sorry! Didn't make it through many controls but it was good to get out there. Moving very slowly but feeling very in control.
Includes 8min jog to the start. Definitely still dehydrated from the day.
Includes 8min jog to the start. Definitely still dehydrated from the day.
Friday Apr 2, 2010 #
Cycling (Commute) 40:00 [1] 15.0 mi (2:40 / mi)
There and back, light and spinny but my kneecaps still hurt. Body doesn't feel too wrecked from the speed last night, that's good, because I'm planning on wrecking it this weekend in the woods.
Yoga/Stretching/PT 10:00 [0]
Stretching, and then PT for ankle and elbow.
Note
Goals for Pawtuckaway camp:
-Run hard when in the woods (at least until I've broken myself enough that I can't run hard anymore)
-Work on flow - keep moving, read ahead
-Look at the map a lot and simplify it
-Don't get horrendously lost
-Hopefully no crying, screaming, or excessive swearing
-Do the night-o
-Use my compass [intelligently]
-Choose one thing to focus on for each training session
-Identify current weaknesses (and strengths, but I can't think I'll have too many of those)
Thursday Apr 1, 2010 #
8 AM
Cycling (Commute) 18:00 [1] 7.5 mi (2:24 / mi)
6 PM
Cycling 30:00 [1] 10.0 mi (3:00 / mi)
To Harvard track, then Newton. Spinning a light gear.
Running 1:09:54 7.21 mi (9:42 / mi)
max:187
Joined the CSU running group for a track workout. While I was not exactly running with anyone, it was still nice to be doing (more or less) the same workout. This may have broken my lower legs, we'll find out in a day or two...
2x (1000, 600, 600) with 200 rest, 400 between sets. Pacing is still utter crap, but that's the problem, my lungs don't realize I'm going too fast until my legs break. I could feel my hamstrings and calves tightening up on the second 1k, probably should have nixed the last two 600s. I'll pay for that. Whoops.
4:06, 2:24, 2:25 (AHR 179, 179, 178)
4:11, 2:28, 2:32 (AHR 181, 179, 175)
2x (1000, 600, 600) with 200 rest, 400 between sets. Pacing is still utter crap, but that's the problem, my lungs don't realize I'm going too fast until my legs break. I could feel my hamstrings and calves tightening up on the second 1k, probably should have nixed the last two 600s. I'll pay for that. Whoops.
4:06, 2:24, 2:25 (AHR 179, 179, 178)
4:11, 2:28, 2:32 (AHR 181, 179, 175)
Spenst (Running drills) 7:00 [2]
Yoga/Stretching/PT (Stretching) 10:00 [0]
Wednesday Mar 31, 2010 #
7 AM
Cycling (Commute) 18:00 [1] 7.5 mi (2:24 / mi)
The rain bike needs some serious TLC, starting with the brakes.
7 PM
Cycling 50:00 [1] 10.1 mi (4:57 / mi)
4.9 to Giovanni's and 5.2mi home.
Orienteering 49:10 4.3 mi (11:26 / mi)
ahr:150 16c
Street-o and then window exercise courtesy of Giovanni. The street-o was fine. Compass, not so much. I should learn to pace count, probably.
Way overran #1, off my bearing to 2, fine to 3 (but Brendan was ahead of me at that point so I could see him), fine to 4, ended up at 7 instead of 5, bumbled my way to 6 somehow, ran back to 5, then to 6 and 7, 8 was fine, 9 I was off to my right, 10 was ok, 11 was a little to my right, 12 was also to my right, then way overran the finish.
I decided that instead of the "long way home" street-o, I'd rerun the compass course. Ran backwards on odds, forwards on evens, this time stopping a lot more to make sure I was actually going the right way. Still off a bit, but this time I knew where the controls were, so I'd stop and try and figure out why I was heading the wrong way instead of just going that way.
Good training. I think I need more of that.
Way overran #1, off my bearing to 2, fine to 3 (but Brendan was ahead of me at that point so I could see him), fine to 4, ended up at 7 instead of 5, bumbled my way to 6 somehow, ran back to 5, then to 6 and 7, 8 was fine, 9 I was off to my right, 10 was ok, 11 was a little to my right, 12 was also to my right, then way overran the finish.
I decided that instead of the "long way home" street-o, I'd rerun the compass course. Ran backwards on odds, forwards on evens, this time stopping a lot more to make sure I was actually going the right way. Still off a bit, but this time I knew where the controls were, so I'd stop and try and figure out why I was heading the wrong way instead of just going that way.
Good training. I think I need more of that.
Yoga/Stretching/PT (Stretching) 10:00 [0]
Tuesday Mar 30, 2010 #
7 AM
Orienteering (walking) 5:00 [1] 1.0 km (5:00 / km)
Setting out streamers for an interval loop at HP. I got cold and wet, therefore, it must count as o-training.
6 PM
Running 52:12 3.71 mi (14:04 / mi)
ahr:163 max:187
Fartlek-ish run, just kind of going hard occasionally and where the terrain permitted. Rock circuit again in the deluge, but this time with far less daylight, so I didn't do the whole loop, and had to cut back on fire roads. Plus, nobody showed up to join me this week, the wimps. Lots of standing water, but no mud, which is good from a trail maintenance perspective. Not so good from a dry shoes perspective, but they're near the end of their life anyway.
Core Strength 15:00 [1]
Yoga/Stretching/PT 9:00 [0]
Ankle and elbow PT, but abbreviated for both.
Monday Mar 29, 2010 #
Note
(rest day)
I was planning on running, but we went to Buffs for chicken wings and beer instead. Seemed like the proper off-season decision.