Training Log Archive: DWildfogelIn the 7 days ending Jul 27, 2013:
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Saturday Jul 27, 2013 #
9 AM
Orienteering race 27:11 [5] **** 2.3 km (11:49 / km) +65m 10:21 / km
spiked:7/12c shoes: Salomon Speedcross 3
Sierra Summerfest A-meet, Day 2. Little Truckee Summit (newly mapped portion). 2nd overall on Brown Middle, 1st M65. My route on the BAOC RouteGadget site.
Always a tough transition for me to go from a sprint to a classic format. Never felt comfortable, but was very cautious and so stayed away from any sizable errors, though there were lots of bobbles. A good result as I was again first overall on Brown except for a visiting F18 from Denmark, but not a very satisfying day. There were four legs (or ends of legs) where all I could do was compass and pace count and then look for a bag, which, fortunately, I spotted in each case no more than 40m away. In retrospect, I did notice several stands of denser trees, but I just didn’t relate them to the green patches on the map. Also, some of my dissatisfaction stems from several legs where I had to stand at the control and figure out which direction to go for the next one (usually I have that figured out before I punch in) - not sure what caused that, but perhaps it was the sprint/classic transition, that is, I found it disconcerting to be moving so slowly and to not be completely sure of exactly where I was. Lost about 4 minutes altogether, though after the 1+ minute in the start triangle, never more than :45 in one place.
1. For some reason, I had my map turned 90 degrees, so the compass was telling me to go in a direction where the terrain didn’t match up at all to what I was seeing on the map. Crossed the road, thinking maybe things would look better from there, but they didn’t. Finally realized the problem, after more than a minute! Went along the N edge of the big clearing, spotted the two rides at the corner when I got there, took a careful bearing from there for the last 75m, soon saw the boulder cluster. Lost 1:15.
2. Unable to read the detailed vegetation precisely, followed a rough bearing towards the pair of boulders just N of the control circle, hoping I’d see them in what was mapped as fairly open - and I did, from about 70m away. Ran to the lower one, took a careful bearing, soon saw the pair of boulders dead ahead.
3. Compass bearing uphill. Soon spotted a large boulder dead ahead, but it seemed much further away than it should have been. (Later, several other people said the same thing.) A bit worried as I struggled to get up the hill, but saw no other candidates anywhere else, so kept trudging. Sure enough, the bag was behind it.
4. Punched in at #3 without having learned much about the next leg, perhaps because on the way up to #3 I was still scanning around to see if there was another candidate boulder. Lost a few seconds making a plan, which was only to head for the path-ride junction 150m away. Fought through some close-together trees as I got near the path. I see now that there’s a patch of green there, but at the time I had given up on interpreting the vegetation, so it didn’t help me. Got to the path, saw the ride cutting uphill 20m ahead, so knew I was just a little to right of the junction. Compass bearing towards the control and soon saw the boulder.
5. Must not have read ahead at all on the previous leg, because after I punched I was surprised at which way I needed to go - and seemed like I had to turn my map around three times before getting things straight. Only plan I could think of was to get down to the two boulders a little to the right of the line and then take a careful bearing from there. Got to the bottom and saw one small boulder; unsure whether that one was big enough to be mapped. Probably should have looked for the other boulder and then gone from there, but just assumed that I was at the eastern one and took a bearing. Tried to spot the distinct tree just under the line between 5 and 6, and maybe I did but had no confidence in that. Pace count ran out, walked a little further, couldn’t really read the vegetation, but after half a minute or so spotted a bag about 30m below, next to a thicker stand of trees (just like the map shows, but I hadn’t identified that stand). Lost 0:45.
6. Must’ve glanced at the 6 to 7 leg before I punched #5 because I thought I was going to be headed straight downhill. Took a few seconds (again) to get myself headed in the right direction. Plan was to go straight (since I figured I wouldn’t be able to read the vegetation) and keep and eye on the bottom of the hill, as I should be getting steadily closer to the bottom but not less than a couple of contours up. But after 100m I already seemed to be as close to the bottom as the control would be, so from there I contoured. Thought I noticed that thicker patch of forest (mapped as green) just below me, though I wasn’t going to depend on that. Just about when my pace count was running out, spotted a boulder dead ahead and another one a little further on and lower down, figured that second should be it, and it was. Lost :10 (at the beginning).
7. Here I figured there were enough contour details across the way that I should be able to navigate by that, so just rough-compassed to the road. As I started to climb, thought I saw the mapped boulder to my right, but as I climbed the spur, I must have drifted to my right because I eventually spotted the control boulder about 30m to my left. Judging by the spits, I may have lost :30, though it seemed more like 10 or 15.
8. Over the spur, centered myself in the reentrant going down, and the boulder soon appeared dead ahead. Best leg of the day, so not surprised I had the best split on Brown (even decent compared to Red runners), though I did stop at #7 for a drink for :20 or :30. Guess everyone else did, too?
9. Didn’t have much of a plan except bearing and head for the big open field behind the control. (Perhaps should have looked for the boulders just across the stream.) Crossed a ride with a big bend, which doesn’t make sense according to the map (unless I was seeing the T-junction?) Could see the open field in the distance, so just ran hard for the near edge, aiming towards the right side. As I got to the edge, saw the control 30m to the left. Lost :10 though my split was only :01 behind the best on Brown.
10. Couldn’t think of anything to do here but take a careful bearing, pace count and look around. Proceeded cautiously. As my pace count started to run out, saw a bag maybe 60m away, up and to my right, looking like it was on the edge of a clearing. Went there and that was it. Lost :40.
11. Had my exit route planned for this one. Started running in that direction while I took a bearing, looked up and I could already see the bag.
12. As I came into #11, already knew all I had to do was follow the stream to the right. As I punched, looked in that direction, and saw the bag.
Finish. The map is a little wonky here. I checked it out carefully the next day. The road shown going to the NE is dug up and not readily apparent on the ground. The road shown going E actually goes NE for a few meters, then turns E. Now, as I ran to #12, a glance at the map told me to just get on the road and run, and it didn’t bother me that I had to make a left turn to do so. But later, as I monitored the Finish, I saw quite a few people go straight (towards the epunch tent, as it turned out), which is what the map shows, before realizing that that wasn’t where the Finish was.
Always a tough transition for me to go from a sprint to a classic format. Never felt comfortable, but was very cautious and so stayed away from any sizable errors, though there were lots of bobbles. A good result as I was again first overall on Brown except for a visiting F18 from Denmark, but not a very satisfying day. There were four legs (or ends of legs) where all I could do was compass and pace count and then look for a bag, which, fortunately, I spotted in each case no more than 40m away. In retrospect, I did notice several stands of denser trees, but I just didn’t relate them to the green patches on the map. Also, some of my dissatisfaction stems from several legs where I had to stand at the control and figure out which direction to go for the next one (usually I have that figured out before I punch in) - not sure what caused that, but perhaps it was the sprint/classic transition, that is, I found it disconcerting to be moving so slowly and to not be completely sure of exactly where I was. Lost about 4 minutes altogether, though after the 1+ minute in the start triangle, never more than :45 in one place.
1. For some reason, I had my map turned 90 degrees, so the compass was telling me to go in a direction where the terrain didn’t match up at all to what I was seeing on the map. Crossed the road, thinking maybe things would look better from there, but they didn’t. Finally realized the problem, after more than a minute! Went along the N edge of the big clearing, spotted the two rides at the corner when I got there, took a careful bearing from there for the last 75m, soon saw the boulder cluster. Lost 1:15.
2. Unable to read the detailed vegetation precisely, followed a rough bearing towards the pair of boulders just N of the control circle, hoping I’d see them in what was mapped as fairly open - and I did, from about 70m away. Ran to the lower one, took a careful bearing, soon saw the pair of boulders dead ahead.
3. Compass bearing uphill. Soon spotted a large boulder dead ahead, but it seemed much further away than it should have been. (Later, several other people said the same thing.) A bit worried as I struggled to get up the hill, but saw no other candidates anywhere else, so kept trudging. Sure enough, the bag was behind it.
4. Punched in at #3 without having learned much about the next leg, perhaps because on the way up to #3 I was still scanning around to see if there was another candidate boulder. Lost a few seconds making a plan, which was only to head for the path-ride junction 150m away. Fought through some close-together trees as I got near the path. I see now that there’s a patch of green there, but at the time I had given up on interpreting the vegetation, so it didn’t help me. Got to the path, saw the ride cutting uphill 20m ahead, so knew I was just a little to right of the junction. Compass bearing towards the control and soon saw the boulder.
5. Must not have read ahead at all on the previous leg, because after I punched I was surprised at which way I needed to go - and seemed like I had to turn my map around three times before getting things straight. Only plan I could think of was to get down to the two boulders a little to the right of the line and then take a careful bearing from there. Got to the bottom and saw one small boulder; unsure whether that one was big enough to be mapped. Probably should have looked for the other boulder and then gone from there, but just assumed that I was at the eastern one and took a bearing. Tried to spot the distinct tree just under the line between 5 and 6, and maybe I did but had no confidence in that. Pace count ran out, walked a little further, couldn’t really read the vegetation, but after half a minute or so spotted a bag about 30m below, next to a thicker stand of trees (just like the map shows, but I hadn’t identified that stand). Lost 0:45.
6. Must’ve glanced at the 6 to 7 leg before I punched #5 because I thought I was going to be headed straight downhill. Took a few seconds (again) to get myself headed in the right direction. Plan was to go straight (since I figured I wouldn’t be able to read the vegetation) and keep and eye on the bottom of the hill, as I should be getting steadily closer to the bottom but not less than a couple of contours up. But after 100m I already seemed to be as close to the bottom as the control would be, so from there I contoured. Thought I noticed that thicker patch of forest (mapped as green) just below me, though I wasn’t going to depend on that. Just about when my pace count was running out, spotted a boulder dead ahead and another one a little further on and lower down, figured that second should be it, and it was. Lost :10 (at the beginning).
7. Here I figured there were enough contour details across the way that I should be able to navigate by that, so just rough-compassed to the road. As I started to climb, thought I saw the mapped boulder to my right, but as I climbed the spur, I must have drifted to my right because I eventually spotted the control boulder about 30m to my left. Judging by the spits, I may have lost :30, though it seemed more like 10 or 15.
8. Over the spur, centered myself in the reentrant going down, and the boulder soon appeared dead ahead. Best leg of the day, so not surprised I had the best split on Brown (even decent compared to Red runners), though I did stop at #7 for a drink for :20 or :30. Guess everyone else did, too?
9. Didn’t have much of a plan except bearing and head for the big open field behind the control. (Perhaps should have looked for the boulders just across the stream.) Crossed a ride with a big bend, which doesn’t make sense according to the map (unless I was seeing the T-junction?) Could see the open field in the distance, so just ran hard for the near edge, aiming towards the right side. As I got to the edge, saw the control 30m to the left. Lost :10 though my split was only :01 behind the best on Brown.
10. Couldn’t think of anything to do here but take a careful bearing, pace count and look around. Proceeded cautiously. As my pace count started to run out, saw a bag maybe 60m away, up and to my right, looking like it was on the edge of a clearing. Went there and that was it. Lost :40.
11. Had my exit route planned for this one. Started running in that direction while I took a bearing, looked up and I could already see the bag.
12. As I came into #11, already knew all I had to do was follow the stream to the right. As I punched, looked in that direction, and saw the bag.
Finish. The map is a little wonky here. I checked it out carefully the next day. The road shown going to the NE is dug up and not readily apparent on the ground. The road shown going E actually goes NE for a few meters, then turns E. Now, as I ran to #12, a glance at the map told me to just get on the road and run, and it didn’t bother me that I had to make a left turn to do so. But later, as I monitored the Finish, I saw quite a few people go straight (towards the epunch tent, as it turned out), which is what the map shows, before realizing that that wasn’t where the Finish was.
Running warm up/down 16:00 [2] 1.1 mi (14:33 / mi)
shoes: Salomon Speedcross 3
Warm up: jog for about 6 mins on the dirt road then walk/jog uphill to start (about 4 mins).
Cool down: jog 6 mins on dirt road (with a stop to speak with Richard McBee at the bus pickup).
Cool down: jog 6 mins on dirt road (with a stop to speak with Richard McBee at the bus pickup).
Friday Jul 26, 2013 #
Strength exercises 1:30:00 [1]
The usual weekly accumulation of morning stretching.
10 AM
Orienteering race 10:30 [5] *** 1.6 km (6:34 / km) +25m 6:05 / km
spiked:11/13c shoes: Salomon Speedcross 3
Sierra Summerfest A-meet, Day 1: Sprint at Donner Memorial State Park (new map). 1st on Brown/Orange. My route on the BAOC RouteGadget site.
Very good - and enjoyable - run, though I did lose a little time in 5 or 6 places, about :45 overall. Ran the whole time, stopping only to punch and never walking (maybe a few steps leaving #8) and making very good, quick exits leaving each control. Ran really hard for the last two controls. Woods were wide open and the control features very distinctive. Given the altitude, this led to significant oxygen debt. Long time since I had a race where my warm up was longer than my race!
Green had ten legs in common with Brown/Orange, plus Finish. For those common legs, Tapio, the Green winner, ran 6:37 while I ran 6:56. Phil Bricker, 6th on Green, ran 7:04.
1. With the start triangle 100m away, plenty of time to get the map straightened out. There were some bushes in the direction I wanted to go from the end of the bridge, so ran up to the road junction and took quick bearing from there. Unfortunately, acted as if I was taking a bearing from the start triangle, but I was beyond that (a little hard to see on the map that the road junction was beyond the start triangle). Crossed one road, looking for either trail to right or road ahead. The right thing would’ve been to look for the small hill right in front of the control, but I hadn’t thought at this point to look at contour details. Started seeing the trail to the right but no road ahead, which concerned me a bit, so I slowed a little. Realized the big boulder I’d just passed on my right must be #2 and I then saw the road ahead and swerved left, noticing for the first time the small hill. As I rounded it, I saw the big boulder with the control. This was probably the trickiest leg on the course (perhaps harder than anything on Green); tough having it as the first leg. Lost :15.
Straight, having already seen the boulder.
3. Surprised to not see junction (should have actually aimed off left to hit other trail) when I crossed the rightmost trail but saw (without slowing down) road to the right so swerved left. Spotted huge boulder. Lost :08.
4. Straight, keeping to the right of line of rocks; soon spotted huge boulder.
5. Rough compass towards heavy trail, aiming off a little to right. Visibility was low, couldn’t spot building; pace count started to run out, worried for a couple of seconds, but then came to big trail, but surprised that I was maybe only 50m from the road. Turned left on the trail, but it still took a few seconds before I saw the building. Spoke with many people who also hit the trail much too far to the right. Did vegetation push us that way? Lost :08 (but Glenn Tryson on Green nailed it and was 1st on Green and was only :07 ahead of me).
6. Had time on the trail for a good look at this leg. Straight; as I ascended small bank, picked out the lone tree just a tad to the left of dead ahead.
7. Straight over the hill. From the top, could see lots of rocks along the road, slowed just a little to make sure that the one I was headed for was the right one.
8. Rough compass. Soon saw clearing a bit to my right, maybe 40m away, ran there and saw the tree. It appears I lost time on this leg, but I don’t know why; don’t think I ran more than 15m extra, which would only be :04 at most. But young Fillian Swift ran :26. Lost :08.
9. The contour line made me think that I was on a broad spur; a little surprised when I turned towards #9 that I was in a basin (may have walked a couple of steps while I sorted that out). Slowed a little as I ran as I didn’t immediately pick out the correct rock, but then I did well in advance. Fillian was :10 ahead. Lost :03.
10. Blasted uphill for the gap between the green patches, which I could see before cresting the hill. Saw the big, elongated rock. Was going to look at my clue sheet but then remembered that it was at the N end of the passage, so went around the left side and there was the bag.
11. Still have a lot of run left in me. Blasted across the road (don’t even remember crossing a fence) so quickly I didn’t notice until too late that I should have crossed to the left side of the hill on the far side. Instead, found myself on the trail and as it turned towards the left, I saw the little building and cut to it. Lost :04.
12. Flying now, picked up the ride (which I hadn’t noticed on the map) alongside the little ridge (which I had noticed on the map). Blasted across the road and up a little hill (which the map doesn’t show); only question was whether to go over or under the vegetation. Could not locate the feature within the circle (now I see that the fallen tree was lined up with the line to #13, and even the same color [my only criticism of the map: control circles were too brown and so hard to pick out quickly]), didn’t want to slow down to look carefully, so went over the vegetation figuring I’d have a better view from the top. Saw the bag a little below; would’ve been a second or two faster to have gone under the vegetation. Excellent leg, ahead of everyone on Green.
13. Rough compass to #13, realizing all I need to do was see the bridge crossing the river, which I quickly did see, dead ahead. Worried for a second: I remembered that the meet notes said there were 14 controls, but this #13 appeared to be the last control. Was something wrong? A quick glance at the clue sheet confirmed that there were indeed only 13 controls.
Finish. Getting a stitch in my side now, but keep running hard. A little surprised that I had to veer right to get to the Finish. (Later, I worked at the Finish for 1.5 hours, and saw that nearly everyone was surprised by that.)
Very good - and enjoyable - run, though I did lose a little time in 5 or 6 places, about :45 overall. Ran the whole time, stopping only to punch and never walking (maybe a few steps leaving #8) and making very good, quick exits leaving each control. Ran really hard for the last two controls. Woods were wide open and the control features very distinctive. Given the altitude, this led to significant oxygen debt. Long time since I had a race where my warm up was longer than my race!
Green had ten legs in common with Brown/Orange, plus Finish. For those common legs, Tapio, the Green winner, ran 6:37 while I ran 6:56. Phil Bricker, 6th on Green, ran 7:04.
1. With the start triangle 100m away, plenty of time to get the map straightened out. There were some bushes in the direction I wanted to go from the end of the bridge, so ran up to the road junction and took quick bearing from there. Unfortunately, acted as if I was taking a bearing from the start triangle, but I was beyond that (a little hard to see on the map that the road junction was beyond the start triangle). Crossed one road, looking for either trail to right or road ahead. The right thing would’ve been to look for the small hill right in front of the control, but I hadn’t thought at this point to look at contour details. Started seeing the trail to the right but no road ahead, which concerned me a bit, so I slowed a little. Realized the big boulder I’d just passed on my right must be #2 and I then saw the road ahead and swerved left, noticing for the first time the small hill. As I rounded it, I saw the big boulder with the control. This was probably the trickiest leg on the course (perhaps harder than anything on Green); tough having it as the first leg. Lost :15.
Straight, having already seen the boulder.
3. Surprised to not see junction (should have actually aimed off left to hit other trail) when I crossed the rightmost trail but saw (without slowing down) road to the right so swerved left. Spotted huge boulder. Lost :08.
4. Straight, keeping to the right of line of rocks; soon spotted huge boulder.
5. Rough compass towards heavy trail, aiming off a little to right. Visibility was low, couldn’t spot building; pace count started to run out, worried for a couple of seconds, but then came to big trail, but surprised that I was maybe only 50m from the road. Turned left on the trail, but it still took a few seconds before I saw the building. Spoke with many people who also hit the trail much too far to the right. Did vegetation push us that way? Lost :08 (but Glenn Tryson on Green nailed it and was 1st on Green and was only :07 ahead of me).
6. Had time on the trail for a good look at this leg. Straight; as I ascended small bank, picked out the lone tree just a tad to the left of dead ahead.
7. Straight over the hill. From the top, could see lots of rocks along the road, slowed just a little to make sure that the one I was headed for was the right one.
8. Rough compass. Soon saw clearing a bit to my right, maybe 40m away, ran there and saw the tree. It appears I lost time on this leg, but I don’t know why; don’t think I ran more than 15m extra, which would only be :04 at most. But young Fillian Swift ran :26. Lost :08.
9. The contour line made me think that I was on a broad spur; a little surprised when I turned towards #9 that I was in a basin (may have walked a couple of steps while I sorted that out). Slowed a little as I ran as I didn’t immediately pick out the correct rock, but then I did well in advance. Fillian was :10 ahead. Lost :03.
10. Blasted uphill for the gap between the green patches, which I could see before cresting the hill. Saw the big, elongated rock. Was going to look at my clue sheet but then remembered that it was at the N end of the passage, so went around the left side and there was the bag.
11. Still have a lot of run left in me. Blasted across the road (don’t even remember crossing a fence) so quickly I didn’t notice until too late that I should have crossed to the left side of the hill on the far side. Instead, found myself on the trail and as it turned towards the left, I saw the little building and cut to it. Lost :04.
12. Flying now, picked up the ride (which I hadn’t noticed on the map) alongside the little ridge (which I had noticed on the map). Blasted across the road and up a little hill (which the map doesn’t show); only question was whether to go over or under the vegetation. Could not locate the feature within the circle (now I see that the fallen tree was lined up with the line to #13, and even the same color [my only criticism of the map: control circles were too brown and so hard to pick out quickly]), didn’t want to slow down to look carefully, so went over the vegetation figuring I’d have a better view from the top. Saw the bag a little below; would’ve been a second or two faster to have gone under the vegetation. Excellent leg, ahead of everyone on Green.
13. Rough compass to #13, realizing all I need to do was see the bridge crossing the river, which I quickly did see, dead ahead. Worried for a second: I remembered that the meet notes said there were 14 controls, but this #13 appeared to be the last control. Was something wrong? A quick glance at the clue sheet confirmed that there were indeed only 13 controls.
Finish. Getting a stitch in my side now, but keep running hard. A little surprised that I had to veer right to get to the Finish. (Later, I worked at the Finish for 1.5 hours, and saw that nearly everyone was surprised by that.)
Orienteering warm up/down 15 [2] 1.2 mi (13 / mi)
shoes: Salomon Speedcross 3
Warm up: 1 mi, 12 mins. Already very hot so didn't want to overdo it, Especially since I was still feeling breakfast in my stomach a bit.
Cool down: stitch in right side over the last few mins of the race. Walked around for five mins afterwards, then jogged 0.2 mi in 3 mins.
Cool down: stitch in right side over the last few mins of the race. Walked around for five mins afterwards, then jogged 0.2 mi in 3 mins.
Wednesday Jul 24, 2013 #
11 AM
Running 11:06 [3] 1.14 mi (9:44 / mi)
shoes: Kayano 19's
Front of house. Hot. Just loosening up: 602, 504.
Saw Horine (podiatrist) this morning. Fortunate that I made the appt last week, because my left big toe nail fell off yesterday. The doc trimmed things up and gave me some liquid that should soften those crazy big toe nails. Hopefully, I can get through three races at Truckee this weekend.
Saw Horine (podiatrist) this morning. Fortunate that I made the appt last week, because my left big toe nail fell off yesterday. The doc trimmed things up and gave me some liquid that should soften those crazy big toe nails. Hopefully, I can get through three races at Truckee this weekend.
Running warm up/down 4:00 [2] 0.25 mi (16:01 / mi)
shoes: Kayano 19's
Cool down.
Strength exercises 12:00 [3]
Weights: curls, military presses; only 2 sets, a few less reps than usual.
Tuesday Jul 23, 2013 #
11 AM
Strength exercises 15:00 [4]
Just the 3 theraband exercises, and only two sets (rather than 3).
Monday Jul 22, 2013 #
7 AM
Running (Easy distance) 14:42 [3] 1.36 mi (10:48 / mi)
shoes: Kayano 19's
Front of house. Cautious due to left knee and hip. Start off with the shorter half loop, felt OK, then two full loops.
248, 612, 541
248, 612, 541
Running warm up/down 4:00 [2] 0.25 mi (16:01 / mi)
shoes: Kayano 19's
Cool down
Sunday Jul 21, 2013 #
Note
(rest day)