Training Log Archive: DWildfogel

Event: BAOC: Bayfront Park
 

Bayfront. 6th and final event of the Summer Series. Start at 10:30. Moderate temp with nice cool breeze at the start; warm by the end.

14th of 49; more than 6 mins ahead of anyone else over 60.

With my trip to Laramie on Tuesday and four straight days of NREs starting Fri, wanted a tune up today without getting too sore. Plan was to have about 20 mins of race-pace orienteering. So, after a short warm up, broke the race up into three parts:

I. "Warm up", S ->2: .3 km, 18m climb, 3:00
-only took a 5 min warm up with the intent of using the first couple of controls as an extended warm up
-walked most of the hill up to #1

II. "Race pace", 2 -> 17: 3.0 km, 36m, 20:26 [6.8 min/km]
-tried to run at the pace I'd use in Laramie. Felt really good at that speed, floating across the terrain, spotting all essential info sufficiently in advance

III. "Cool down", 17 -> F: 1.85 km, 36m, 16:13
-slowed to a jog, walked up hills and across rough patches
-still navigated very well
-probably would have been about 2 mins faster had I continued to run this last part at the same pace I'd been running prior to 17.

Time lost:
#2: 35 secs. Map, description and control placement were a little lacking. Description didn't distinguish between N and S boundary, but circle seemed to be centered on S. Had what seemed like a good view of that S boundary as I got near, no control, so went around to the N side, nothing there either, went back to S side and found the control flag tucked in a crevice of bushes.

#14. Lost 3 secs. Took a great route (avoiding going down to the path), but checked one "bay" early because I saw someone ahead go in there.

#16. Lost 8 secs. Coming out of 15, ost my place on the map and it took me a bit to find it again.

#25. Lost 30 secs. My only real error of the day. Non-chalanted it, thinking it was the GO control and would be easy. But got pulled off by another control (turned out to be the GO control on the Fog-O, and Graham was running to it) and didn't really know where I was at that point, so had to proceed slowly.

WinSplits

[Orienteering race]

5 min each for warm up and cool down.

The usual weekly accumulation of morning exercises.

Vasona. Re-run part of the advanced course from 2-19-2012. Started at #2, went through #14 (1651), then from there to #16. Running at a comfortable pace, intended to be an extended warm up; probably ran a little too fast and a little too long, but even though it was familiar, it was a good exercise of running with a map and navigating. No errors or hesitations.

Splits were very similar to when I did almost the same thing on 3-2-2017.

[Orienteering training]

Warm up

Cool down

Had planned to run at Vasona after a haircut at Kirby's. But when I got there, it was hot and I was cranky and tired, so postponed it until tomorrow.

Casual walk on Skyline with L. Gorgeous day. Shins not hurting nearly as much.

At home. Full set of weight exercises; short rest because I interleaved the curls and presses.

[Strength exercises]

At home. Finished what I started before lunch, but only two sets of everything: theraband interleaved with core; 16 bar dips.

[Strength exercises]