Training Log Archive: igoupIn the 12 days ending Jun 29, 2009:
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Sunday Jun 28, 2009 #
Orienteering 2:30:00 [3]
PNWOF Cle Elum long
10.9km, 550m climb, 24C = 2:21:??
Same excellent map and really nice course. It felt easier to run today, ie, I was not so stressed by deadfall. Maybe I had just gotten used to it. In any case, I enjoyed running.
On the northern part of the map I thought my nav. was pretty solid. I generally came into the controls quite directly. I wasn't speedy getting there but I generally came in as planned and on target. My first nav error came at C14 when I was looking for the bag one cliff level too low. On the southern part of the map fatigue-induced stupor led to about 3 min of errors. While the splits indicate some slower route choices, other than those mentioned I executed my choices well.
Physically, I was very tired but still running at the finish.
Overall, I found the terrain a real challenge both navigationally and physically and don't have any serious complaints above my results... except for the sprint.
I am tossing my too-small VJ Twisters. My previous pair were the same size and felt fine. This pair were painful to run in but I put up with it for the traction.
10.9km, 550m climb, 24C = 2:21:??
Same excellent map and really nice course. It felt easier to run today, ie, I was not so stressed by deadfall. Maybe I had just gotten used to it. In any case, I enjoyed running.
On the northern part of the map I thought my nav. was pretty solid. I generally came into the controls quite directly. I wasn't speedy getting there but I generally came in as planned and on target. My first nav error came at C14 when I was looking for the bag one cliff level too low. On the southern part of the map fatigue-induced stupor led to about 3 min of errors. While the splits indicate some slower route choices, other than those mentioned I executed my choices well.
Physically, I was very tired but still running at the finish.
Overall, I found the terrain a real challenge both navigationally and physically and don't have any serious complaints above my results... except for the sprint.
I am tossing my too-small VJ Twisters. My previous pair were the same size and felt fine. This pair were painful to run in but I put up with it for the traction.
Saturday Jun 27, 2009 #
Orienteering 1:25:00 [3]
PNWOF middle WRE at Salmon Le Sac
4.8 km, 260 m climb, 20C = 66:03
Rugged and technical terrain. Very good map. More deadfall than I would like. And about 0.8 longer than I would like. Maybe the toughest middle I've ever done.
Lost ~5 min on C8 (too low) and ~1:30 on C17 (ran by it). Otherwise, some hesitations that for me were just part of navigating.
Other than the above, I thought I did a decent job of navigating, maintaining map contact, reading the map, etc. It was a fun challenge. I just need to go slow to do so.
Physically, I was whooped by the end. Tomorrow should be a real challenge. I'm going to have to go even slower and look to conserve energy wherever I can.
Afterward I took a dip in the very very cold Cle Elum river. I had contented myself with only soaking my legs because it was darnn cold. However, the Canadians showed up, dove in without hesitation, and put me to shame. So in I went.
4.8 km, 260 m climb, 20C = 66:03
Rugged and technical terrain. Very good map. More deadfall than I would like. And about 0.8 longer than I would like. Maybe the toughest middle I've ever done.
Lost ~5 min on C8 (too low) and ~1:30 on C17 (ran by it). Otherwise, some hesitations that for me were just part of navigating.
Other than the above, I thought I did a decent job of navigating, maintaining map contact, reading the map, etc. It was a fun challenge. I just need to go slow to do so.
Physically, I was whooped by the end. Tomorrow should be a real challenge. I'm going to have to go even slower and look to conserve energy wherever I can.
Afterward I took a dip in the very very cold Cle Elum river. I had contented myself with only soaking my legs because it was darnn cold. However, the Canadians showed up, dove in without hesitation, and put me to shame. So in I went.
Friday Jun 26, 2009 #
Orienteering 1:00:00 [3]
PNWOF Cle Elum sprint at Salmon la Sac
2.8km = 25:03
I enjoyed the model event. I did not enjoy the sprint. I was not at-one-with-the-map. My shoes are too tight.
2.8km = 25:03
I enjoyed the model event. I did not enjoy the sprint. I was not at-one-with-the-map. My shoes are too tight.
Thursday Jun 25, 2009 #
Orienteering 1:00:00 [3]
PNWOF relays
"2 kidz and Carrz" = Lisa, Melvin from Channelview, Katie from CV, then me.
4.1km, 180m climb, 12 controls = 36 min.
Typical western ridge/reentrant ponderosa terrain. Great view on the short leg from 6 to 7; could see all of the surrounding mountains. Nice day, nice venue, good company. Enjoyable.
Even though I kept the running pace easy and walked the hills I didn't want my nav to be too relaxed. My goal was to reinforce good habits leading into the weekend. Navigated reasonably well until C10. It was a super easy leg -- cross a trail to second reentrant -- but I missed too high, I think. Had to circle around to figure out the contours . 2 min. lost maybe? Otherwise good.
Groin and calf still tight.
"2 kidz and Carrz" = Lisa, Melvin from Channelview, Katie from CV, then me.
4.1km, 180m climb, 12 controls = 36 min.
Typical western ridge/reentrant ponderosa terrain. Great view on the short leg from 6 to 7; could see all of the surrounding mountains. Nice day, nice venue, good company. Enjoyable.
Even though I kept the running pace easy and walked the hills I didn't want my nav to be too relaxed. My goal was to reinforce good habits leading into the weekend. Navigated reasonably well until C10. It was a super easy leg -- cross a trail to second reentrant -- but I missed too high, I think. Had to circle around to figure out the contours . 2 min. lost maybe? Otherwise good.
Groin and calf still tight.
Wednesday Jun 24, 2009 #
Orienteering 1:20:00 [3]
PNWOF "Kid"
1 skip. ~8.25 km in ~80 min.
Very interesting terrain. I liked it.
Silly day of orienteering. Easy and mellow physical effort.
C1: Start in the wrong direction. Corrected and watched everyone go way right. Ran the trail to the C and punched first by a bunch. Cristina was coming in as I left.
C2: Going left looked like I would have to cross water but I misread the map and terrain and left would have been faster. I went right and scooted between the marshes zig-zagging to the control.
C3: Hit the trail and for unknown reasons went on a flyer. It doesn't make any sense.
C4: Catching people.
C5: Catch up to Cristina.
C6: Cristina and I catch to two youngsters ahead of us. Took a silly side hill route at the end. Over the top would be faster.
C7: Long leg on USGS map to marsh. Nice views. Cristina and I punch first.
C8: Skip.
C9: Long leg on USGS map transitioning back to O map. One of the youngsters passes us on the right and gets there first.
C10: Missed the depression at first.
C11: Long leg reading features along the way. Pick a route between the marshes but it looked all wet. Crossable but if I did my shoes would get wet. So I went waaaayyy around. Finally get back to the control circle and I'm pretty sure the control was at the spur of the contour and not on the adverstised clif.
F: Jog it home in third behind Cristina and Rick Bressman. The latter passed the former on the run in from C11 to the F. My shoes were dry.
1 skip. ~8.25 km in ~80 min.
Very interesting terrain. I liked it.
Silly day of orienteering. Easy and mellow physical effort.
C1: Start in the wrong direction. Corrected and watched everyone go way right. Ran the trail to the C and punched first by a bunch. Cristina was coming in as I left.
C2: Going left looked like I would have to cross water but I misread the map and terrain and left would have been faster. I went right and scooted between the marshes zig-zagging to the control.
C3: Hit the trail and for unknown reasons went on a flyer. It doesn't make any sense.
C4: Catching people.
C5: Catch up to Cristina.
C6: Cristina and I catch to two youngsters ahead of us. Took a silly side hill route at the end. Over the top would be faster.
C7: Long leg on USGS map to marsh. Nice views. Cristina and I punch first.
C8: Skip.
C9: Long leg on USGS map transitioning back to O map. One of the youngsters passes us on the right and gets there first.
C10: Missed the depression at first.
C11: Long leg reading features along the way. Pick a route between the marshes but it looked all wet. Crossable but if I did my shoes would get wet. So I went waaaayyy around. Finally get back to the control circle and I'm pretty sure the control was at the spur of the contour and not on the adverstised clif.
F: Jog it home in third behind Cristina and Rick Bressman. The latter passed the former on the run in from C11 to the F. My shoes were dry.
Monday Jun 22, 2009 #
Note
Hiking in Hell's Canyon. Started at Lower Pittsburgh Landing and headed south. Hung out above middle Kirby rapids for lunch. Got rained on, got sunned on, got rained on, got sunned on. Incredible views. Estimate we walked around 8 miles.
Sunday Jun 21, 2009 #
Orienteering 1:42:00 [3]
PNWOF Long.
10.2 km, 320m climb, 18C = 1:28:41
On the neg. side: lost about 4-5 min. missing controls either high or low.
On the pos. side: Moving decently and kept decent energy until the end. Worked on navigating 100m ahead.
Report from the body parts: Left groin that was bothering me a lot yesterday after the race behaved. Right calf started tightening up towards the end.
Overall: Good course, good map and good terrain. Great fun!
10.2 km, 320m climb, 18C = 1:28:41
On the neg. side: lost about 4-5 min. missing controls either high or low.
On the pos. side: Moving decently and kept decent energy until the end. Worked on navigating 100m ahead.
Report from the body parts: Left groin that was bothering me a lot yesterday after the race behaved. Right calf started tightening up towards the end.
Overall: Good course, good map and good terrain. Great fun!
Saturday Jun 20, 2009 #
Orienteering 1:15:00 [3]
PNWOF middle in Idaho City
4.3? km, 290m climb, 25C = 49:30
Not easy running but really challenging and interesting terrain. I really enjoyed it. It took me through C6 to settle down and be able to read the map with some confidence. On C1 I was higher than I planned, hit the trail and was much farther along to the control than I thought; had to come back to re-attack. C2 and C3 were ok. I kept map contact all the way to C4, got to where I thought the bag should be and found nothing. Took me a bit to figure out where I was and it turns out I had run right by the control and had stopped only 30m beyond. I was confused all the way to C5. Maybe lost 4-5 min between the three controls. After that I navigated well but sometimes paused just 10-20m too soon only to press on and find the bag. Overall, I was moving about as fast as my head could handle.
Clem = 47:??, Mikell = 44:??, Nikolay = 43:?? .... Oystein = 31:?? - YOWSA!
4.3? km, 290m climb, 25C = 49:30
Not easy running but really challenging and interesting terrain. I really enjoyed it. It took me through C6 to settle down and be able to read the map with some confidence. On C1 I was higher than I planned, hit the trail and was much farther along to the control than I thought; had to come back to re-attack. C2 and C3 were ok. I kept map contact all the way to C4, got to where I thought the bag should be and found nothing. Took me a bit to figure out where I was and it turns out I had run right by the control and had stopped only 30m beyond. I was confused all the way to C5. Maybe lost 4-5 min between the three controls. After that I navigated well but sometimes paused just 10-20m too soon only to press on and find the bag. Overall, I was moving about as fast as my head could handle.
Clem = 47:??, Mikell = 44:??, Nikolay = 43:?? .... Oystein = 31:?? - YOWSA!
Friday Jun 19, 2009 #
Orienteering 1:05:00 [3]
PNWOF sprint at Boise State Univ.
3.3km in 18:10
Pretty good course I think. It made use of the most complicated parts of the campus and kept me on my toes. I slowed/paused a number of times to make sure I was reading the passages and alleys correctly and that paid off. On the other hand, I zoned out a couple of times (C2, C3 and C17j) and overran the controls, which cost me some significant time -- at least a minute. Overall, I enjoyed it.
3.3km in 18:10
Pretty good course I think. It made use of the most complicated parts of the campus and kept me on my toes. I slowed/paused a number of times to make sure I was reading the passages and alleys correctly and that paid off. On the other hand, I zoned out a couple of times (C2, C3 and C17j) and overran the controls, which cost me some significant time -- at least a minute. Overall, I enjoyed it.