Training Log Archive: ebuckleyIn the 31 days ending Oct 31, 2004:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||||||||||||||||||||||
Sunday Oct 31, 2004 #
Mapping (Woods) 4:50:00 [1]
Cliff Cave. Finished everything SW of the road.
Saturday Oct 30, 2004 #
Mapping (Woods) 6:09:00 [1]
Cliff Cave. Slow going because the vegetation boundaries are so vague. I'm glad it's a small park.
Orienteering (Woods/Night) 37:00 [3]
spiked:8/16c
Yvonne's bonfire meet using a 1:2500 aerial photo. Also included short (<100m) bike and kayak legs. I rolled the boat trying to paddle it all the way up onto shore, much to the amusement of the non-participating guests (and David Frei, who promptly swiped my map because he dropped his in the lake). David won to tie the death match.
Friday Oct 29, 2004 #
Running (Road) 44:00 [2]
Easy jog round the hood.
Thursday Oct 28, 2004 #
Running (Road) 1:31:00 [4]
10mi@73 plus a short warmup/down.
Tuesday Oct 26, 2004 #
Running (Road) 28:00 [2]
Over to gym and then a longer route home.
Gym (Weights) 29:00 [4]
2 sets, upper body only. Wanted to swim as well, but I seem to have strained a muscle in my back (probably during the cargo net climb) so I decided to take it easy.
Monday Oct 25, 2004 #
Running (Road) 50:00 [3]
Felt surprisingly good, probably because we weren't able to hammer the foot sections of Raid the Rock (night navigation and wrong shoes for the traverse).
Saturday Oct 23, 2004 #
Orienteering (Woods/Night) 2:15:00 [2]
spiked:11/14c
Raid the Rock Adventure Race (Little Rock, AR) with David Frei and Yvonne Deyo. First section was a score-O with the time limit set so that all the competetive teams were expected to sweep. David did the primary navigation, but showed me the maps on most legs to reduce the chance of error. One bad boom, but everything else was clean. Finished the section first by a lot. Sun was just coming up as we punched the last control.
Cycling (Road) 25:00 [4]
spiked:2/2c
After a very long (40 minutes, not included in time) transition where we plotted all our points and routes for the rest of the race, we hopped on our mountain bikes. I rode lead the whole way. Figured I could afford to hammer since we had a long paddle to follow.
Paddling (Canoe) 2:24:00 [2]
spiked:1/1c
In front with Yvonne in the middle and David in back. David gave me the maps so he could focus on steering. Following the river was harder than usual because there were a lot of islands and inlets coming in at wierd angles. No mistakes, but we were a bit tentative in places. A local team that knew the river really well (and also had better paddlers) cut our lead in half. Time also includes a short swim across the river after taking out the canoe.
Running (Woods) 1:19:00 [2]
spiked:4/4c
Following a streamered trail that traversed a steep slope along the river. We thought this was going to be an easier running surface, so we didn't bring our running shoes to change into. The steep, rocky slope was really hard in cycling shoes. Our progress seemed slow, but we didn't lose any time.
Cycling (Mix) 2:10:00 [3]
spiked:5/7c
Picked up our bikes at the transition and also replenished food & water. Just after leaving, I realized to my horror that I had lost the instruction sheet (probably fell out of my jersey pocket on one of my many falls during the traverse). I remembered that we had to pick up a powerline trail after one control, but couldn't remember which one. When we couldn't find #24, we figured that that must have been the one, so we went back to 23 and found the powerline and followed it to 24. Lost about 15 minutes. What little was left of our lead evaportated on the off-road section and although we did manage to get out of sight again, we blew the route to the last cycling control and the next team caught and passed us just before we hit the ropes.
Gym (Climbing) 10:00 [5]
Had to climb a cargo net about 60 feet up the side of a parking garage. I've never climbed one before and was surprised at how hard it was. Had to rest several times. The team that was with us went to pieces on the net. After a quick rappell back down, we were off with a lead of several minutes again.
Cycling (Road) 15:00 [4]
From the ropes to the finish. I was cramping a bit after the ropes, so David helped with the pace making and also pushed Yvonne a bit on the hills. The next team must have been demoralized having lost us after such a long chase because they didn't come in for another 10 minutes or so.
Although it was frustrating to blow such a big lead, it certainly was exciting to have the race decided right at the end. The win also gives us a pretty nice discount for USARA nationals which is nice.
Although it was frustrating to blow such a big lead, it certainly was exciting to have the race decided right at the end. The win also gives us a pretty nice discount for USARA nationals which is nice.
Friday Oct 22, 2004 #
Cycling (Road) 38:00 [2]
Easy spin on the mountain bike before driving to Arkansas.
Wednesday Oct 20, 2004 #
Running (Road) 32:00 [2]
Easy jog round the hood before work.
Sunday Oct 17, 2004 #
Cycling (Trail) 2:02:00 [3]
At Castlewood with David Frei and Ken DeBeer. Usually I keep up with these two by hammering the flat and uphill sections (both are ex-motorcycle racers and kill me on the descents), but with only 11 hours recovery from yesterday's run, that wasn't working too well. After about an hour I seemed to get some legs back, or maybe they just slowed down.
Saturday Oct 16, 2004 #
Gym (Climbing) 1:15:00 [2]
Indoors at Upper Limits with Yvonne. Mostly 5.6 and 5.7's. Tried a couple 5.8's, but couldn't get more than about 20 feet into them.
Map Running (Trail) 2:18:00 [2]
Easy running between O courses. Forest 44 to Lone Elk via the horse trail (24 min), Lone Elk to the Castlewood flood plain on the Chubb (7 min), Castlewood to the Tracks at Tyson on the Chubb (25 min) and then the long run back from Tyson to the culvert under I-44 on the Chubb (82 min, with lights).
Orienteering (Woods) 1:28:00 [3]
Courses at Lone Elk (1:7.5), Castlewood flood plain (1:10), and West Tyson (1:10). Moderate pace, tried to stay clean and keep my focus over the long workout. Sun went down just as I was finishing Tyson.
Orienteering (Woods/Night) 1:10:00 [2]
Finished up at Forest 44 (1:15). Because of the darkness (and the fact that I was getting pretty tired), I dropped the pace down a bit. Was getting pretty cold by the end. With my water running low, and my lights and warm clothes on, it almost felt like I didn't have a pack on my back. Almost. ST=1029.
Friday Oct 15, 2004 #
Other (Scooter) 15:00 [3]
As usual, the race notes are intentionally cryptic, but it looks like we will have a scooter leg at Adventure Race Nationals. I zipped around the parking lot on Yvonne's for a bit while waiting for David and Ken to show up.
Cycling (Trail) 1:37:00 [2]
Night ride on the Hamburg and Katy trails (neither are remotely technical) with David Frei, Yvonne Deyo, and Ken DeBeer. One solid effort on the climb up from the river to Mt. Plutonium. David waxed me, but he didn't have a 25 pound pack on.
Thursday Oct 14, 2004 #
Running (Road) 25:00 [2]
Over to gym and longer route back.
Gym (Weights) 24:00 [4]
2 sets upper body only.
Swimming (Pool) 18:00 [4]
10x50@44 go on 90.
Wednesday Oct 13, 2004 #
Running (Road) 1:24:00 [3]
Over to Forest Park and then a lap around the bike path.
Tuesday Oct 12, 2004 #
Running (Road) 19:00 [2]
Over to gym and back.
Gym (Weights) 30:00 [4]
2 sets upper plus some light lower body work.
Swimming (Pool) 16:00 [3]
8x100@1:45 go on 2:00
Sunday Oct 10, 2004 #
Orienteering (Woods) 39:00 [2]
Setting controls for the yellow course. Also served as a warmup.
Orienteering (Woods) 1:01:14 [4] 7.4 km (8:16 / km) +355m 6:40 / km
spiked:9/12c
SLOC meet at Babler (1:15). One of my best runs ever. Biggest error was aiming off too far on one leg and had to run perpendicular for about 100m. A couple other small bobbles; total error less than 2 mintues. 1st on Red to retake the lead in the death match.
I was surprised to be so clean given that what little technical work I've done in the last 4 months has been on USGS maps. I guess Babler has enough big features that the adjustment wasn't too tough. Running the test loop on Thursday definately helped get me out of Advenutre Race mode.
The course was set by 1st-time meet director David Welsh. He did a great job. The legs were interesting and everything was in the right place. It's nice to have another good meet director for the club.
ST=996.
I was surprised to be so clean given that what little technical work I've done in the last 4 months has been on USGS maps. I guess Babler has enough big features that the adjustment wasn't too tough. Running the test loop on Thursday definately helped get me out of Advenutre Race mode.
The course was set by 1st-time meet director David Welsh. He did a great job. The legs were interesting and everything was in the right place. It's nice to have another good meet director for the club.
ST=996.
Gym (Climbing) 30:00 [1]
After the meet David Frei & I did some rappelling practice.
Saturday Oct 9, 2004 #
Map Running (Trail) 1:04:00 [3]
A loop and a half around Queeny Park with David Frei plus some checking to make sure the Girl Scout controls had all been put in the right place.
Note
Did some beginner clinics for the Girl Scouts. About 300 showed up.
Thursday Oct 7, 2004 #
Map Running (Trail) 33:00 [2]
Warmup/down.
Orienteering (Woods) 37:01 [4] 5.0 km (7:24 / km)
spiked:8/12c
Rockwoods Test Loop (1:15). Felt so good to be running through the woods without a 25-pound pack that I didn't worry too much about the fact that I was outrunning my navigation. A bit slower than I'd like for this time of year, but still comfortably under my 40-minute "ready for competition" threshold.
Orienteering (Woods) 31:00 [3]
Still had some daylight, so I did another 3K or so in Greensfelder (1:15) at a more typical training pace. ST=974.
Tuesday Oct 5, 2004 #
Running (Road) 21:00 [2]
Over to the gym and back.
Gym (Weights) 30:00 [3]
2 sets upper body only.
Swimming (Pool) 15:00 [3]
3x250@4:30, go on 5:00.
Monday Oct 4, 2004 #
Note
Flew back to St. Louis. Baby-O started getting molars over the weekend so the flight was none too fun.
Sunday Oct 3, 2004 #
Running (Mix) 1:53:00 [3]
From my sister's house downtown up to the start of the Cayuga trail, which supposedly follows Fall Creek all the way to Varna. Maybe it does, but it is also the worst marked trail ever, so I spent a lot of time running into dead ends. Got as far as the Plantations and then gave up.
Saturday Oct 2, 2004 #
Running (Mix) 1:35:00 [3]
From my sister's house downtown to the base of Buttermilk falls and then up the Gorge trail (about 900 feet vertical, most in less than a mile). Then took the Bear trail to the dam and around the pond. Back on the rim trail.
Friday Oct 1, 2004 #
Running (Road) 40:00 [2]
Easy jog round Ithaca.