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Training Log Archive: DWildfogel

In the 7 days ending Oct 19, 2018:

activity # timemileskm+m
  Stretching1 4:00:00
  Running3 54:02 3.85(14:02) 6.2(8:43)
  Orienteering2 45:57 3.64(12:38) 5.85(7:51) 2831 /32c96%
  Total5 5:39:59 7.48 12.05 2831 /32c96%

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Friday Oct 19, 2018 #

Stretching 4:00:00 [2]

Weekly accumulation of morning exercises. Tailed off on the strength exercises as the week progressed.

3 PM

Orienteering race 25:02 [5] *** 2.6 km (9:38 / km) +20m 9:16 / km
spiked:11/11c shoes: Yellow Falcons

US Nationals Middle, Brown A. 2.6 km, 35m climb (though I get 20m on my route). St.Patricks Park, South Bend, IN (with the first two controls in Michigan). Start at 3:27pm.

Excellent run despite the rain, mostly on trails. Complicated trail network - right up my alley. First overall. M65 was on Brown B, many legs in common, looks like I did very well even compared to those guys. Don't know how I managed it on only 2 hours of sleep.

Comparison with Brown B: 7 legs in common, which I did in 1318. Of the top 6 on Brown B (Soupbone, TomN, Tarry, Glen, Walter, Peggy), only TomN (second overall) was ahead (by 27).

It started drizzling (and was quite chilly) when I started my warm up. Held my magnifier in the palm of my hand to keep it dry. Fortunately, didn't need it until the middle of the race, and by then it had stopped raining.

RouteGadget

[Orienteering race]

Thursday Oct 18, 2018 #

Note
(rest day)

Long, long day of travel to South Bend, IN. Flew from Oakland with George, Marie-Josee and Francois, then Francois drove the two hours to South Bend. We got there after 11 Eastern time, after leaving home just after 9 Pacific time.

The meet HQ hotel, Waterford Estates Inn, was quite adequate despite less than stellar reviews.

Wednesday Oct 17, 2018 #

3 PM

Running (Easy distance) 8:35 [3] 0.8 mi (10:44 / mi)
(injured) shoes: Salomon SC3 Bl/Bl 2

Jeep trail next door. Despite the sore lower left back, went ahead and did a short warm up, as planned. Back felt a little better as I went along. Biggest problem is that I had a hard time sleeping last night, so I'm really dragging today, and I need to pack. I like going on trips a lot more than packing for them.

Splits are for two laps at a time, 0.4 miles:
436, 359 (last lap in 154 without pushing)

[Easy distance]

Running warm up/down 4:30 [2] 0.3 mi (15:00 / mi)
shoes: Salomon SC3 Bl/Bl 2

Cool down

Tuesday Oct 16, 2018 #

Note
(injured)

Hurt my back while bending over to pick something up. Same spot (lower left) that I hurt before the last race in WY. :(

Doing all the exercises, hoping it'll be fine by Friday.

Monday Oct 15, 2018 #

11 AM

Running 18:57 [3] 1.6 mi (11:51 / mi)
shoes: Salomon SC3 Bl/Bl 2

Jeep trail next door. Main objective for the next few days is to rest so that I'm ready for the Nationals. Alas, didn't sleep very well last night and so kind of dragging today. Went out for an easy run, just a warm up, really, and it wasn't as easy as I would have liked. Didn't push it at all, though picked up a little the last lap. Stayed behind L for the first 6 laps.

Splits are for 2 laps at a time, 0.4 miles:
507, 453, 443, 412 (200 for last lap)

[Easy distance]

Running warm up/down 5:00 [2] 0.25 mi (20:01 / mi)
shoes: Salomon SC3 Bl/Bl 2

Cool down. Tossed a bunch of rocks and sticks off the (fairly) newly plowed trail during the cool down.

Sunday Oct 14, 2018 #

Note
(rest day)

Saturday Oct 13, 2018 #

11 AM

Orienteering 16:04 [4] ** 2.5 km (6:26 / km) +8m 6:20 / km
spiked:15/15c shoes: Salomon SC3 Bl/Bl 3

Lakeside Park, Oakland, at the north end of Lake Merritt. Run the first 15 (of 17) controls from a course set up by Rex on Aug 24, 2008.

Surprisingly, very warm. Didn't give myself much time after driving (I'd also stopped at the Saratoga Farmers' Market) and I didn't have much warm up, so I was a little sluggish at first and never really turned it on. Still, I was running somewhat hard, and the main thing was to get some navigation practice while running at speed. Venue is quite straight-forward, though a few things have changed since 2008 (rootstock at #7 is no longer there, tree at #13 is no longer there, a paved path between the start and #1 is now grass, etc.).

Met George there. He ran a different course while I ran this one, and then we switched.

I'd had a good run when I ran this in 2008, though then I made a few small mistakes that I didn't make today. Then, my time through #15 was 1419, nearly two minutes faster than today, despite the half-minute of mistakes back then. Part of that was I wasn't running as hard today as I was ten years ago, but part of it is definitely that I've become slower afoot.

[Orienteering Sprint practice]

Orienteering 4:51 [4] ** 0.75 km (6:28 / km)
spiked:5/6c shoes: Salomon SC3 Bl/Bl 3

Lakeside Park, Oakland, north end of Lake Merritt. Ran a few controls on a course from ~2009 (hadn't run this before - got the map from George).

Only ten minutes after finishing the earlier 2.5 km run; I was stiff and tired, so cut it short. Ran 3 - 4 - 7 - 8 - 9 - 10 - 5.

Made my only mistake of the day going to #7: lost track of where I was, after maybe 20 secs, found myself a bit WSW of the control.

Surprised this one was the same pace as the (better) earlier one. Maybe I was running faster (which is why I felt tired)?

[Orienteering Sprint practice]

Running warm up/down 17:00 [2] 0.9 mi (18:54 / mi)
shoes: Salomon SC3 Bl/Bl 3

500 warm up before first run
200 cool down
700 jog to second start
300 cool down

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