Training Log Archive: DWildfogel

Rachel is home

Event: BAOC: Presidio of San Francisco
 

Presidio, San Francisco. Summer Series. There were two advanced courses, "Middle" (probably should have been called "Medium" because it didn't - and wasn't meant to - have the characteristics of a Middle) and Long. I ran the Middle, 5.0 km, 160m climb, 16c. 5.0k was the straight-line distance, but the actual optimal route (we were told we'd be better off staying on trails and roads) was considerably longer.

Finished 6th of 36. The ages of the 5 people ahead of me were approximately 14, 35, 51, 14, 30.

Started at 12:26. Rest of the Bay Area was sizzling (e.g., 97 in Los Gatos), but it was only 64 at the Presidio. Still felt hot on parts of the course where there was no breeze.

Really tired after poor night's sleep and frazzled morning. Had planned to get to the meet in time to get some sleep, but that didn't happen, as I got there just in time for registration. Under those circumstances, I held up very well on a physically tough course.

Had low expectations for the run, not only because I was so tired, but because the map is poor (out of date, less-than-sharp printing) and going off trail almost anywhere is nasty. So, I was less frustrated than sometimes in the past, just considering it a good practice session. Lost a couple of minutes inside the circle at #2 and at #7, the first due to questionable mapping and control placement (though I'd made 3 bobbles early in the leg and then mistakenly looked for the lone tree on the wrong side of the road), the second due to some unreadable detail. Lost a minute trying to go off trail to #3. Legs were shot after the stairway up to #7, so did a lot of walking on any uphill after that. Otherwise a few hesitation errors in the 5 to 10 sec range.

Found out later I went through an out of bounds area (which has changed completely, so I suppose it's OOB only because the map is so inaccurate) on the way to #3; it is very difficult to see that the red hatching on the map covers the trail (and there's no trail in the terrain), and several other people didn't see it either.

WinSplits
RouteGadget

[Orienteering race]

Warm up.

Spent the day in Fairfax. 64 Fruhstuck might be a possibility.

Jeep trail next door plus Skyline hill. Delayed getting out, didn't start until 11:45. Cool up here, but much warmer at the bottom of the hill.

Had an early afternoon appt in LG, so had to do something snappy.

1. Turned the warm up, 6 loops on the jeep trail, into a bit of speed work:
448, 410, 343 (Tot: 1242)

2. Skyline hill: figured just once would be enough (and all I had time for), so tried to put some oomph into it. A little disappointed with my split (hoping to be closer to 300), but hung in there for the rest:

445 - down (going through the gate out onto the road)
(319)515 - up

From the split to the top was faster than 12-20-17, though everything prior to that was slower.

[Distance and Hill Intervals]

Cool down.

Back on Skyline to the gate, then on jeep trail to the start (240), then two horse shoes.

At home. Full sets, reps and weights: theraband interleaved with core, adductors, 15 bar dips, weights. Added one set of kettle bell squats with 25 lbs. Very good workout.

[Strength exercises]