Training Log Archive: AliCIn the 31 days ending Aug 31, 2019:
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| 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 | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||||||||||||
Saturday Aug 31, 2019 #
Event: Deschutes Daze 2019
1 PM
Orienteering 30:37 [2] 2.28 mi (13:26 / mi) +37m 12:47 / mi
Control pickup for Lower Dutchman. (Didn't race b/c vetted, plus had a lot of control setting out to do.)
Orienteering 20:49 [1] 0.93 mi (22:23 / mi) +57m 18:47 / mi
Setting out the 3 gal of water and 4 highest controls for Upper Dutchman, while Marty and Theo did the two controls on the slope below.
4 PM
Running 3:43 [2] 0.43 mi (8:39 / mi)
Run back to the car.
Orienteering 39:55 [2] 2.49 mi (16:02 / mi) +117m 13:59 / mi
Setting out the pumice-zone controls, then #2 (forgot flag for #1, whoops) and then went to check out the ridge controls which Theo and Marty were placing.
Hiking 2:28 [1] 0.1 mi (24:39 / mi)
Hiking down from the ridge with Theo and Marty.
Friday Aug 30, 2019 #
11 AM
Running 56:08 [3] 7.18 mi (7:49 / mi) +116m 7:27 / mi
2 x 10 min tempo at Oaks Bottom
Wednesday Aug 28, 2019 #
8 AM
Running intervals 48:57 5.36 mi (9:08 / mi) +77m 8:44 / mi
Did 1 min x 12 with alternating 30s off and 1 min off. Was hard! Thought about high turnover to speed myself up.
Tuesday Aug 27, 2019 #
7 AM
Rollerskiing 54:33 [2] 7.6 mi (7:11 / mi) +112m 6:52 / mi
Morning rxc before the heat!
Sunday Aug 25, 2019 #
9 AM
Running 1:19:11 [2] 10.11 mi (7:50 / mi) +180m 7:25 / mi
Longish run, over Sellwood bridge and up the W side of the Willamette a bit. Really nice day out!
Strength 3:15 [1] 0.02 mi (2:43:27 / mi)
Quad stretching and one set of squats.
Saturday Aug 24, 2019 #
10 AM
Running 9:00 [1] 1.08 mi (8:20 / mi)
Warm-up
Orienteering 39:46 [4] 4.37 mi (9:06 / mi) +101m 8:30 / mi
Milo McIver meet
Legs not too zippity, but ran pretty smooth. A small handful of things could have gone better navigation-wise.
Legs not too zippity, but ran pretty smooth. A small handful of things could have gone better navigation-wise.
Friday Aug 23, 2019 #
11 AM
Running 59:38 [2] 6.94 mi (8:36 / mi) +45m 8:25 / mi
37th-Springwater-Oaks Bottom meadow loop
Aerobics 51:32 [3] 0.8 mi (1:04:26 / mi) +10m 1:01:59 / mi
Kinda aerobics, kinda strength.. Erin's class instead of normal instructor. Did some running-drill type stuff, then other drill type stuff that was really hard, then finished with matwork.
Wednesday Aug 21, 2019 #
8 AM
Running 45:23 5.16 mi (8:48 / mi) +103m 8:17 / mi
1-2-3-4-4-3-2-1 intervals with half rest
Tuesday Aug 20, 2019 #
7 AM
Rollerskiing 57:03 [2] 8.45 mi (6:45 / mi) +146m 6:25 / mi
Woo! Jet lag has meant we're all up early. So went out for a pre-work rollerski. Nice to do, feels good to do, other than I felt the pain under my left forefoot. Maybe that's where it came from in the first place? Will see if it seems worse from this over the next few days. Harumph. Different boots needed?
Monday Aug 19, 2019 #
Note
Woo, made it home! No major hiccups on the way home, thankfully. The trip on it's own is enough of a doozy!
Now for attempting to deal with 9h jet lag, we'll see how that goes!
I'm ok with my relay leg, but was hoping to be able to do better. I found I had really minimal flow through the terrain, basically needing to stop and process a lot, which I guess I was hoping was going to be magically solved by switching from 1:15 to 1:10. Do think the change in scale helped, but I just haven't done enough detailed orienteering training to rock it navigationally. And my fitness isn't where I can get away with easily catching up, esp through terrain!
Had a ~1 min or so mistake on a control and was caught by JPN and IRL at which point I decided I really wanted to beat them in and then the focus narrowed + upped the fiesty. Happy with those final legs, except the finish where I panicked that I was doing the wrong thing in the finish shoot. Even though we checked out the arena. Should always talk through the plan with someone.
Now for attempting to deal with 9h jet lag, we'll see how that goes!
I'm ok with my relay leg, but was hoping to be able to do better. I found I had really minimal flow through the terrain, basically needing to stop and process a lot, which I guess I was hoping was going to be magically solved by switching from 1:15 to 1:10. Do think the change in scale helped, but I just haven't done enough detailed orienteering training to rock it navigationally. And my fitness isn't where I can get away with easily catching up, esp through terrain!
Had a ~1 min or so mistake on a control and was caught by JPN and IRL at which point I decided I really wanted to beat them in and then the focus narrowed + upped the fiesty. Happy with those final legs, except the finish where I panicked that I was doing the wrong thing in the finish shoot. Even though we checked out the arena. Should always talk through the plan with someone.
11 AM
Running 52:35 [2] 5.76 mi (9:08 / mi) +104m 8:39 / mi
Shake-out run.
Strength 12:09 [1] 0.15 mi (1:21:08 / mi)
Strength & stretching
Saturday Aug 17, 2019 #
7 AM
Running 6:18 [1] 0.75 mi (8:24 / mi)
Warm-up.
Orienteering 39:40 [4] 5.4 km (7:21 / km)
WOC Relay, Leg 1
Friday Aug 16, 2019 #
Note
Day completely off. Legs feel well-used, especially all the little ankle stabilizers and quads. And need those for tomorrow!
And 'off' means: swim with S at the waterpark right after breakfast. Then hang with her for about an hour and a half at the science museum. Then cheer on Asne + Anton and also take S around her first Smatroll course. (Fun! Plus the prize of bubbles was a big hit.)
Excited for the relay. I'll run first leg, then Asne, then Alison. It will be fun to start and such a complete change from running alone in the long!
Plan is to be smart. Figure I have to be - others will be tired out there too and it doesn't seem like anyone finds it easy to get through the terrain. So every bit of effort saved going directly to the correct control is worth it!!
And 'off' means: swim with S at the waterpark right after breakfast. Then hang with her for about an hour and a half at the science museum. Then cheer on Asne + Anton and also take S around her first Smatroll course. (Fun! Plus the prize of bubbles was a big hit.)
Excited for the relay. I'll run first leg, then Asne, then Alison. It will be fun to start and such a complete change from running alone in the long!
Plan is to be smart. Figure I have to be - others will be tired out there too and it doesn't seem like anyone finds it easy to get through the terrain. So every bit of effort saved going directly to the correct control is worth it!!
Thursday Aug 15, 2019 #
12 AM
Running 48:00 [2] 5.56 mi (8:38 / mi) +82m 8:15 / mi
Team jog up to a lookout tower Greg knew about. Pretty!
Wednesday Aug 14, 2019 #
Orienteering 1:37:27 [4] 14.8 km (6:35 / km)
WOC Long
Happy with this. Not a perfect race, but I pushed physically (just wish I had more - another month, perferably two, and I would have) and I think I made the right big choices for my trail versus terrain speed. Occasionally I think I should have favored the trails even more and perhaps would have gained a couple minutes.
Because of my trail/road running preference, the race seemed like a trail race plus a few control-pick o-tervals. In a way, I'm disappointed because I think the training courses at Gillingsrod favored straight more than around and I would have liked at least one hard, long leg that made me pick my way through this terrain.
The running in terrain was hard out there, harder than Gillingsrod, exactly for the reasons the Bulletin described: high heather/blueberries and logging work. It's amazing how much having your stride continually broken can slow you down.
Had a small mistake on one control, about 30m off trying to find a control on the edge of a green marsh. But other than that, just hesitations were slowing me down on the short legs. Probably a bit more cautious than really required, but since I was moving slow through the terrain, perhaps it was actually the right cautious-level.
The race was fun and I dealt with most of it's challenges well.
I finished as the first woman (started 6th- didn't have a 4th WRE race to round out my score to where I shoudl be) and stayed in the lead for a bit, until a woman from Hungary got me by 9 seconds. No leader chair or even attention for me though, because the focus was on the top men who were finishing at the same time. Think they did announce me once, when I was in 3rd place right after they switched commentary over from the men.
Happy with this. Not a perfect race, but I pushed physically (just wish I had more - another month, perferably two, and I would have) and I think I made the right big choices for my trail versus terrain speed. Occasionally I think I should have favored the trails even more and perhaps would have gained a couple minutes.
Because of my trail/road running preference, the race seemed like a trail race plus a few control-pick o-tervals. In a way, I'm disappointed because I think the training courses at Gillingsrod favored straight more than around and I would have liked at least one hard, long leg that made me pick my way through this terrain.
The running in terrain was hard out there, harder than Gillingsrod, exactly for the reasons the Bulletin described: high heather/blueberries and logging work. It's amazing how much having your stride continually broken can slow you down.
Had a small mistake on one control, about 30m off trying to find a control on the edge of a green marsh. But other than that, just hesitations were slowing me down on the short legs. Probably a bit more cautious than really required, but since I was moving slow through the terrain, perhaps it was actually the right cautious-level.
The race was fun and I dealt with most of it's challenges well.
I finished as the first woman (started 6th- didn't have a 4th WRE race to round out my score to where I shoudl be) and stayed in the lead for a bit, until a woman from Hungary got me by 9 seconds. No leader chair or even attention for me though, because the focus was on the top men who were finishing at the same time. Think they did announce me once, when I was in 3rd place right after they switched commentary over from the men.
4 AM
Running 4:49 [1] 0.42 mi (11:28 / mi)
Running 1:38 [1] 0.14 mi (11:41 / mi)
Tuesday Aug 13, 2019 #
Event: WOC 2019 - Norway
12 PM
Orienteering 26:50 [1] 1.27 mi (21:08 / mi) +54m 18:39 / mi
Final super-easy tune up at Gillingsrod. Did 11->8->12 of the long training course I have.
11 - Had a good plan, enacted it, went well.
8 - Missed. Compass drift about 300m from control and then parallel feature error close-in. Think some cliffs helped deflect me off bearing. Which can happen, but have to notice that and correct. Pretty quickly realized where I was (about 100m too far S of control), so wouldn't have been a huge error, but still, have got to keep all techniques working tomorrow.
12 - Good, was a bit sooner than I expected, but everything was telling me it was time to climb up the bank to the little hill and so it was.
----
Mantra for tomorrow: firm attackpoints, firm plan.
I just can't run off and lose my head in this terrain trying to go fast. There will be plenty of time to physically push it out there, when I'm deciding on a plan of action for each leg isn't it. So for any legs longer than about 300m, I won't let myself leave the previous control unless I have a dedicated plan. For long legs, I'll come to a full stop and consider any possible left/right trail options. If no possible trail options, I'll aim to run at big unmissable features and pick up the pace!!
Excited to race tomorrow. The terrain is amazing around here and know the race will bring good challenges.
11 - Had a good plan, enacted it, went well.
8 - Missed. Compass drift about 300m from control and then parallel feature error close-in. Think some cliffs helped deflect me off bearing. Which can happen, but have to notice that and correct. Pretty quickly realized where I was (about 100m too far S of control), so wouldn't have been a huge error, but still, have got to keep all techniques working tomorrow.
12 - Good, was a bit sooner than I expected, but everything was telling me it was time to climb up the bank to the little hill and so it was.
----
Mantra for tomorrow: firm attackpoints, firm plan.
I just can't run off and lose my head in this terrain trying to go fast. There will be plenty of time to physically push it out there, when I'm deciding on a plan of action for each leg isn't it. So for any legs longer than about 300m, I won't let myself leave the previous control unless I have a dedicated plan. For long legs, I'll come to a full stop and consider any possible left/right trail options. If no possible trail options, I'll aim to run at big unmissable features and pick up the pace!!
Excited to race tomorrow. The terrain is amazing around here and know the race will bring good challenges.
Running 3:25 [1] 0.31 mi (11:01 / mi)
Jog into the car, reading some routes I didn't get to do out there.
Monday Aug 12, 2019 #
11 AM
Orienteering 54:36 [1] 2.74 mi (19:56 / mi) +36m 19:08 / mi
Model at Rudskogen
I was very happy with my plans working, distance judgment and compass work being accurate on the first half, where the woods was less steep and less green. In the steeper and greener woods of the second half, things didn't go terribly, but they weren't spot on and I reded a few controls.
My first puzzlement was coming up against what I thought were cliffs too early on the way to my 7, now looking at the map I can see very close contours: the 'cliffs' I was seeing weren't mapped. I also just missed my 9 the first time: the end of a ride in medium green. I should have known when I was heading back up on my bearing I must have passed the low the control was in. Need to heed warnings like that on Wed.
All this said, this was a very detailed area at 1:15. Some of the long will be spent needing to pay this much attention to detail, but during long and medium legs, more of the game will be come up with big-feature attackpoints to run to and then navigate from. It would not be fast to stay in perfect contact the whole way for long legs. Will also be very mindful to look for trail options around. For the woods-shape I'm in, trail legs will be favored unless just too much longer.
Woo!
I was very happy with my plans working, distance judgment and compass work being accurate on the first half, where the woods was less steep and less green. In the steeper and greener woods of the second half, things didn't go terribly, but they weren't spot on and I reded a few controls.
My first puzzlement was coming up against what I thought were cliffs too early on the way to my 7, now looking at the map I can see very close contours: the 'cliffs' I was seeing weren't mapped. I also just missed my 9 the first time: the end of a ride in medium green. I should have known when I was heading back up on my bearing I must have passed the low the control was in. Need to heed warnings like that on Wed.
All this said, this was a very detailed area at 1:15. Some of the long will be spent needing to pay this much attention to detail, but during long and medium legs, more of the game will be come up with big-feature attackpoints to run to and then navigate from. It would not be fast to stay in perfect contact the whole way for long legs. Will also be very mindful to look for trail options around. For the woods-shape I'm in, trail legs will be favored unless just too much longer.
Woo!
Sunday Aug 11, 2019 #
Note
Trained, but watch is in hotel room where S is currently napping, so just some notes now.
I got to the Gillingsrod training map and realized I forgot my o-shoes, so went in running shoes which at least forced me to go slowly.
It's delightful, but not easy terrain. Visibility is much better than COCs, which is a relief. Underfoot is soft and sometimes up-to-knee blueberries, but more often just midshin. So it takes effort to get through, but isn't impossible or anything.
Cliffs are big. There are definitely meter-high cliffs that weren't on this map, will have to pay more attention to that on model map. But in general, ones that I wouldn't want to go up or down were marked on the map. At least at low speed it wasn't hard to make sense of them.
Dot knolls a-plenty! The border between formline-hill and dot knoll seems to favor dot knoll by a bunch, at least by this mapper. Another thing that could be different by WOC-mapper, so to pay attention to on the middle.
Marshes weren't that nice to run through. More tussock-y than I remember Scandi marshes, I guess they can be different in different places. And it's been wet, so they are wet and suction-y, probably worse in running shoes. Based on today, I wouldn't favor routes going through lots of marshes. Although yes, yellow open marshes are great attack points and zones of perfect visibility.
Eva J. set an excellent long training course on Gillingsrod. I still don't know what one should do to be fastest from the start to 1 or from 2 -> 3.
I got to the Gillingsrod training map and realized I forgot my o-shoes, so went in running shoes which at least forced me to go slowly.
It's delightful, but not easy terrain. Visibility is much better than COCs, which is a relief. Underfoot is soft and sometimes up-to-knee blueberries, but more often just midshin. So it takes effort to get through, but isn't impossible or anything.
Cliffs are big. There are definitely meter-high cliffs that weren't on this map, will have to pay more attention to that on model map. But in general, ones that I wouldn't want to go up or down were marked on the map. At least at low speed it wasn't hard to make sense of them.
Dot knolls a-plenty! The border between formline-hill and dot knoll seems to favor dot knoll by a bunch, at least by this mapper. Another thing that could be different by WOC-mapper, so to pay attention to on the middle.
Marshes weren't that nice to run through. More tussock-y than I remember Scandi marshes, I guess they can be different in different places. And it's been wet, so they are wet and suction-y, probably worse in running shoes. Based on today, I wouldn't favor routes going through lots of marshes. Although yes, yellow open marshes are great attack points and zones of perfect visibility.
Eva J. set an excellent long training course on Gillingsrod. I still don't know what one should do to be fastest from the start to 1 or from 2 -> 3.
Note
Car seat recovered!! Phew!
1 PM
Orienteering 12:31 [1] 0.73 mi (17:09 / mi) +27m 15:22 / mi
Line-o-ish, checking stuff out, to where I started the course.
Orienteering 50:52 [1] 2.34 mi (21:44 / mi) +78m 19:42 / mi
1-2-4-3 of training course. Very slow, taking it in.
Orienteering 7:18 [1] 0.29 mi (25:09 / mi)
Line-o-ish back to a trail.
Running 20:23 [1] 1.75 mi (11:39 / mi) +17m 11:18 / mi
Running back on the trail. Some pace-count calibration. Seems to be ~80 per cm through the terrain, ~50 per cm on a flat trail.
Saturday Aug 10, 2019 #
Note
Made it to Sarpsborg, but without our carseat... and no sign of it turning up yet from baggage tracing. Have already contacted Cristina, but if anyone has any leads on someone who might be able to loan a carseat for up to a week here in Norway (relatively near Oslo), let me know. Also looking into seeing if a more local Sixt rental place would rent us a car seat (who we got the car from, but all the way 1.5h away in Sandefjord...).
The trip went smoothly, other than the super-tight connection in Paris CDG which probably explains the missing car seat.
The trip went smoothly, other than the super-tight connection in Paris CDG which probably explains the missing car seat.
Friday Aug 9, 2019 #
1 PM
Running 29:50 [1] 3.52 mi (8:29 / mi)
Easy peasy last Kahshe run. Went out Wigwam.
Thursday Aug 8, 2019 #
2 PM
Rowing 42:16 [1] 3.76 mi (11:14 / mi) +2m 11:13 / mi
Last row here at Kahshe, has been great to row!
Wednesday Aug 7, 2019 #
Note
Registered for SART! One week until WOC Long!
10 AM
Running 48:31 [2] 2.51 mi (19:20 / mi) +1m 19:18 / mi
Woods running again. Can feel ankles did work yesterday. So at least it's a good thing to get this terrain running in!
Tuesday Aug 6, 2019 #
2 PM
Orienteering 39:08 [2] 2.37 mi (16:31 / mi) +50m 15:30 / mi
So our cottage is water-access only. Meaning there's no road to it. But, we aren't on an island. Once when we were growing up my Dad took my brother and I on an adventure to hike backcountry to Rockhaven. So I repeated that today, armed with a map I sketched up with the help of Google Maps.
Parts of it were really nice, some parts were thicker and there were some big cliffs/marshes in the way occasionally. The worst bit was the deerflies. It seemed like every time I swatted at my back I killed one, but that many got me. The best bit was seeing Little Sunny Lake, which was really beautiful (almost undeveloped, only 1 cottage on it).
Parts of it were really nice, some parts were thicker and there were some big cliffs/marshes in the way occasionally. The worst bit was the deerflies. It seemed like every time I swatted at my back I killed one, but that many got me. The best bit was seeing Little Sunny Lake, which was really beautiful (almost undeveloped, only 1 cottage on it).
Running 8:02 [2] 0.91 mi (8:49 / mi) +1m 8:48 / mi
Running waiting for pickup via boat from Rockhaven.
Monday Aug 5, 2019 #
6 AM
Rowing 13:00 [1] 0.8 mi (16:15 / mi) +1m 16:12 / mi
Canoeing over to Rockhaven with Mom. Mist rolling off the water. Beautiful. Don't think another boat was out.
Running 38:07 5.02 mi (7:36 / mi) +23m 7:29 / mi
Last pre-WOC tempo run. 2 x 12 min. Knee/back felt fine. Strange left forefoot pain that started ~ a week ago hurt though. Not sure what it is. Doesn't seem to get worse with running, but also hasn't been getting better, so starting to note in log. It's on the foot with a problematic big toe joint, so worried issues with that joint are affecting other bits of foot mechanics.
Did two 30s speeds after the tempos, just trying to access a higher gear.
Did two 30s speeds after the tempos, just trying to access a higher gear.
Drills 6:00 [2] 0.43 mi (13:57 / mi) +4m 13:34 / mi
Hippity-hop! Some drills in a last effort to get a little more spring in my legs!
Running 5:46 [1] 0.65 mi (8:52 / mi)
Rowing 14:13 [1] 0.85 mi (16:43 / mi)
Canoeing back to the cottage with Mom. Dropped off the dog frisbee we found in the middle of the lake at someone's dock who we at least know has dogs and was somewhat close to where we found the frisbee!
We found a 2nd frisbee on a later canoe around Mitten Bay with Sylvia (not logged). Long weekend for Canadians means the lake is seeing heavy traffic; apparently people can't keep track of their frisbees?
We found a 2nd frisbee on a later canoe around Mitten Bay with Sylvia (not logged). Long weekend for Canadians means the lake is seeing heavy traffic; apparently people can't keep track of their frisbees?
Sunday Aug 4, 2019 #
8 AM
Rowing 55:02 [1] 5.42 mi (10:09 / mi)
Longer row, around the island in Deep Bay and Coo-ee and Cherokee. Almost ran into a rock N of Coo-ee that I didn't know I should be worried about. Downside of backwards motion...
Saturday Aug 3, 2019 #
6 AM
Running 1:00:39 7.42 mi (8:10 / mi) +30m 8:04 / mi
1-2-3-4-5-4-3-2-1 interval pyramid with approx. half as much rest. Felt ok, but I'm used to having a higher gear that's not quite there speed-wise. At least these have got to help for getting it back!
Ran on the road margins when I could.
Ran on the road margins when I could.
Friday Aug 2, 2019 #
9 AM
Running 59:17 [3] 3.18 mi (18:38 / mi) +60m 17:37 / mi
Bush running. No trails, just trying to avoid other cottages when I got too close. One gorgeous section of open woods (mature pines making soil acidic + little light = minimal undergrowth) that I ran around in alot. Definitely much different running than on the road, good to do, I'm sure the soft footing and picking my knees high will be helpful for Norway!
Thursday Aug 1, 2019 #
8 AM
Rowing 38:40 [1] 3.46 mi (11:11 / mi) +2m 11:09 / mi
Recovery row day. Around Sobey's island.