Training Log Archive: GlenTIn the 30 days ending Apr 30, 2014:
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Tuesday Apr 29, 2014 #
Strength and Flexibility (Pilates) 50:00 [2]
11 AM
Stationary Bike 27:19
ahr:115 max:130
2 min warm-up, 3 min cool-down and 22 min of pedaling in between.
Sunday Apr 27, 2014 #
10 AM
Orienteering race 2:10:19 [3] **** 11.94 km (10:55 / km) +33m 10:46 / km
spiked:9/14c shoes: VJ Falcons 5
Long course at "The Barrens", 1:10000, 2.5m contours. Complex water feature and contour detail in the eastern part of the map (where most of the course was). Three long route choice legs in the range of 700 - 900 meters each.
A humbling experience. Executed the first long leg well but probably not the optimum route choice (Edit - after looking at the GPS trace, this leg was a fail, too. Apparently I wasn't bothering to check my compass and got way off to the east. Recovery was by luck.). Total fail on execution of the second long leg (somehow did a 180 partway through). Did the third long leg well until the very end where I missed from my attackpoint. Went a bit brain dead for the next few controls and bungled around actually finding the bags at the end of the legs (not helped by the hidden bag at #9). Managed to refocus for the last part of the course and spiked the last four controls, although I would've taken the road route choice to 13 if I was fresher. Temperature about 10 degrees warmer than yesterday and not raining (sunny to start but then clouded up). Straightline distance 7.1k.
A long time out in the woods, but all good training. Thanks to the Ottawa club for putting this event on. Orienteering at the NAOCs should be awsome.
A humbling experience. Executed the first long leg well but probably not the optimum route choice (Edit - after looking at the GPS trace, this leg was a fail, too. Apparently I wasn't bothering to check my compass and got way off to the east. Recovery was by luck.). Total fail on execution of the second long leg (somehow did a 180 partway through). Did the third long leg well until the very end where I missed from my attackpoint. Went a bit brain dead for the next few controls and bungled around actually finding the bags at the end of the legs (not helped by the hidden bag at #9). Managed to refocus for the last part of the course and spiked the last four controls, although I would've taken the road route choice to 13 if I was fresher. Temperature about 10 degrees warmer than yesterday and not raining (sunny to start but then clouded up). Straightline distance 7.1k.
A long time out in the woods, but all good training. Thanks to the Ottawa club for putting this event on. Orienteering at the NAOCs should be awsome.
Road Run 15:21 [2] 2.2 km (6:58 / km) +17m 6:43 / km
shoes: VJ Falcons 5
Jog/walk to start (mostly along road).
Saturday Apr 26, 2014 #
10 AM
Orienteering race 1:07:21 [4] *** 7.36 km (9:09 / km) +29m 8:59 / km
spiked:20/23c shoes: VJ Falcons 5
Day 2 of NAOC Training weekend. Middle distance course on March Highlands map (actually the course was designed with a 35 min winning time for elites and at 6.0 km may have been a bit long for that). Map is 1:10000 with 2.5 m contours, technical terrain with many small hills, marshes and small rock features. A great training opportunity on a really good map and terrain. Good visibility, quite wet underfoot with all the water features bigger than mapped. Had rained overnight and sprinkled a bit while I was out. HTFU weather since it was in the low 40's.
I had a pretty good run with only one big miss (a parallel error where I expected to find a beaver dam but ended up looking at about 40m of uncrossable pond). Probably lost 3-4 minutes. The other two misses were being off line and I recovered quickly from both. Sloppy execution on 3 or 4 other legs. Pam James caught up to me when I made the big mistake (on control 10). I got ahead of her again going to 11 and then pushed to stay ahead - good practice navigating under pressure.
Afterwards visited the Diefenbunker, the Cold War era bunker designed to house 535 of Canada's most important government officials to keep the country running in the event of nuclear war (for thirty days). Were we that naive about the meaning of "mutually assured destruction"?
I had a pretty good run with only one big miss (a parallel error where I expected to find a beaver dam but ended up looking at about 40m of uncrossable pond). Probably lost 3-4 minutes. The other two misses were being off line and I recovered quickly from both. Sloppy execution on 3 or 4 other legs. Pam James caught up to me when I made the big mistake (on control 10). I got ahead of her again going to 11 and then pushed to stay ahead - good practice navigating under pressure.
Afterwards visited the Diefenbunker, the Cold War era bunker designed to house 535 of Canada's most important government officials to keep the country running in the event of nuclear war (for thirty days). Were we that naive about the meaning of "mutually assured destruction"?
Friday Apr 25, 2014 #
5 PM
Road Run warm up/down 6:32 [2] 1.09 km (6:00 / km) +5m 5:52 / km
shoes: NB 1210 "Leadville"
Run around before sprinting (over to the WalMart to use the washroom).
Orienteering race 10:03 [5] *** 1.89 km (5:20 / km) +3m 5:17 / km
spiked:12/13c shoes: NB 1210 "Leadville"
Sprint on Kanata Centrum map near Ottowa, ON, the first part of the NAOC Training weekend. Did the short sprint (1.5 km straight line). The long sprint was ~3.5 km but had two rather straightforward long legs to get across a major highway and back, which didn't interest me. The mapped area is an outdoor shopping center consisting of several irregularly shaped buildings. Most of the route choices were "left or right" but there are some nooks and crannies to put controls in.
Had an OK run except for one major error where I added about 250 m to the 6-7 leg by taking the wrong between-the-buildings path. Doh! Cost me at least 60 or 70 seconds. Maybe another 20 seconds in hesitations on a couple of the earlier controls.
Had an OK run except for one major error where I added about 250 m to the 6-7 leg by taking the wrong between-the-buildings path. Doh! Cost me at least 60 or 70 seconds. Maybe another 20 seconds in hesitations on a couple of the earlier controls.
Orienteering 9:10 1.61 km (5:43 / km) +3m 5:40 / km
shoes: NB 1210 "Leadville"
Re-ran the short sprint course at a more moderate pace and just touching the controls rather than punching. Time was faster than when I raced it and only about 30-40 seconds slower than what an error free run would've been. Knowing where all the controls are and how to get there, not looking at the map as much, not punching and not checking codes makes quite a difference. Was 1:05 faster on the 6-7 leg I botched on the first run. Overall distance was 280 m less using pretty much the same route choices except to 7.
Thursday Apr 24, 2014 #
11 AM
Erging 18:17
ahr:128 max:146
Missed the start of Pilates class by about 20 min so just rowed instead. Considered doing 5k but felt some tighness in my back so stopped at 4k.
4 PM
Road Run 26:51 2.97 mi (9:02 / mi) +59m 8:31 / mi
ahr:137 max:159 shoes: NB878 - #11
Too nice not to run around a bit. Upper 50's but a pretty stiff breeze out of the NW.
Wednesday Apr 23, 2014 #
Note
Had planned to run today but instead spent the afternoon buying a new car (alternative was to spend ~$3k to completely redo the brake system on my 10 year old car). Got a blue one.
Tuesday Apr 22, 2014 #
Strength and Flexibility (Pilates) 50:00 [2]
Stationary Bike 30:00 [2]
Legs tired from wandering around in the woods for 5+ hours yesterday.
Monday Apr 21, 2014 #
11 AM
Field Checking 5:36:44 [1] *** 13.0 km (25:55 / km) +191m 24:08 / km
33c
Streamering points at Grafton Lakes SP for May 24 meet. Found three trails that need to be added. Otherwise not bad for a map that's 20+ years old. A splendid day in the woods - partly sunny, in the 60s, no bugs, no leaves and reasonably dry underfoot.
Saturday Apr 19, 2014 #
Event: WCOC Sessions Woods Meet
11 AM
Orienteering race 1:16:03 [4] *** 8.27 km (9:12 / km) +207m 8:10 / km
spiked:16/18c shoes: VJ Falcons 5
Score-O at Sessions Woods set by Bill Duncan and Charlie DeWeese. Western Mass rules with 18 total controls (options were 5, 9, 12, 15 or 18). Got all of them. Control order: 40-43-46-47-44-36-37-42-41-38-33-35-31-39-32-45-34-48. Missed on 31 and relocated on the hilltop. Off to the left on 41 and saved walk from going right by it as I headed for the bag. Nice day with temps in the upper 50s and open woods (visibility wise, at least in the northern part).
C • 41 1
Friday Apr 18, 2014 #
4 PM
Road Run 25:55 2.77 mi (9:21 / mi) +53m 8:49 / mi
ahr:135 max:154 shoes: NB878 - #11
Short easyish run.
Thursday Apr 17, 2014 #
Strength and Flexibility (Pilates) 50:00 [2]
Back to normal. :-). Used bands. Did some extra stretching after class (of my muscles, not the bands).
Wednesday Apr 16, 2014 #
4 PM
Road Run 34:02 3.68 mi (9:15 / mi) +71m 8:44 / mi
ahr:130 max:147 shoes: NB878 - #11
Winter's back. An inch or two of snow overnight. Sunny and barely 40 when I ran. Legs still feeling the weekend.
Tuesday Apr 15, 2014 #
Strength and Flexibility (Pilates) 50:00 [2]
Ellen again. Meh again. People left class early (using the excuse that they couldn't hear her when her mike failed - I don't think that was the real reason.)
11 AM
Stationary Bike 25:04
ahr:113 max:126
Spinnin' the pedals watching financial pundits speculate. If they really knew how diverse events were going to affect the stock or bond markets, they wouldn't need their TV jobs.
Monday Apr 14, 2014 #
Walking 25:00 [1] 1.5 mi (16:40 / mi)
To the PO and back.
Sunday Apr 13, 2014 #
8 AM
Orienteering race 1:00:38 [4] *** 6.35 km (9:33 / km) +250m 7:58 / km
spiked:10/14c shoes: VJ Falcons 5
Green X, Day 2 at West Point. Black and White Cap Mountain map. Map has much more detail than most WP maps (this area was remapped in 2013). I found the map difficult to read, primarily because of the green, which made it hard to see contour detail. It also made the course printing harder for me to see. The (widely spaced) vertical green, especially in small patches, only added clutter without being particularly useful. Course design was good, but could have used more long route choice legs and fewer middle-type legs. Control 8 was superfluous, on a direct line from 7 to 9.
Run was decent from a time perspective, fair from an orienteering perspective, and a bit unsatisfying due to how the race played out. I gave up about 2.5 min on 1 and 2 and got caught by Stefan Slutsky who had started 2 minutes after me. We took different routes to 3 but having someone else going into the control with you reduces the challenge somewhat. We were together to 4, then I was on my own for 5,6 and 7. On 5, I somehow started following the line to 2 as I was taking the road route to the left. Realized the error shortly after I passed the road junction and doubled back but then cut over to the trail and followed the green along the ridge top. Lost 1 min +. Caught up to Tom Nolan coming out of 7 and then we picked up Stefan on the way to 8. From there on in to the end we were more or less together. It wasn't until 13 that I was able to take the lead, so 8 through 12 were all "competitor-aided". Good to race head-to-head but it does detract from the orienteering some.
Weather was mostly good, except for abot 5 minutes of rain shower. Temperatures upper 50's - low 60's. SL distance 4.9 km with 135 m climb. 7th on Green X, 1st in M60, so 1st in M60 for two day combined - won a beer glass.
Run was decent from a time perspective, fair from an orienteering perspective, and a bit unsatisfying due to how the race played out. I gave up about 2.5 min on 1 and 2 and got caught by Stefan Slutsky who had started 2 minutes after me. We took different routes to 3 but having someone else going into the control with you reduces the challenge somewhat. We were together to 4, then I was on my own for 5,6 and 7. On 5, I somehow started following the line to 2 as I was taking the road route to the left. Realized the error shortly after I passed the road junction and doubled back but then cut over to the trail and followed the green along the ridge top. Lost 1 min +. Caught up to Tom Nolan coming out of 7 and then we picked up Stefan on the way to 8. From there on in to the end we were more or less together. It wasn't until 13 that I was able to take the lead, so 8 through 12 were all "competitor-aided". Good to race head-to-head but it does detract from the orienteering some.
Weather was mostly good, except for abot 5 minutes of rain shower. Temperatures upper 50's - low 60's. SL distance 4.9 km with 135 m climb. 7th on Green X, 1st in M60, so 1st in M60 for two day combined - won a beer glass.
Road Run warm up/down 19:57 [2] 0.96 mi (20:43 / mi) +134m 14:28 / mi
shoes: VJ Falcons 5
Saturday Apr 12, 2014 #
Event: West Point A-meet
9 AM
Orienteering race 1:04:58 [4] *** 6.84 km (9:30 / km) +275m 7:54 / km
spiked:12/18c shoes: VJ Falcons 5
Green X on Bull Hill map at West Point (accessed from Lake Frederick). Typical West Point terrain with a reasonably well designed course, which limited necessary climb. Using 18 controls was a bit much, giving it a Middle feel, especially for the first and last thirds. There was only one significant route choice leg, but the trail and road network on the map does make good choice legs tough to find. Good weather with temps near 60F and mostly sunny.
Run was OK, but I kept making errors in or near the circle. Something to work on. Chased a couple of bags, wasn't careful on my direction from the attack point, misread features, and stuff like that. Probably lost a total of about 6 minutes on 6 controls, but the range was from ~20 senonds to ~3 minutes. About 10th overall on Green X, 1st in M60. SL distance 5.5 km with 132m of climb advertised.
Run was OK, but I kept making errors in or near the circle. Something to work on. Chased a couple of bags, wasn't careful on my direction from the attack point, misread features, and stuff like that. Probably lost a total of about 6 minutes on 6 controls, but the range was from ~20 senonds to ~3 minutes. About 10th overall on Green X, 1st in M60. SL distance 5.5 km with 132m of climb advertised.
Road Run warm up/down 12:31 [2] 0.63 mi (19:58 / mi) +110m 12:55 / mi
shoes: VJ Falcons 5
Thursday Apr 10, 2014 #
Strength and Flexibility (Pilates) 50:00 [2]
Substitute instructor. Meh.
4 PM
Road Run 30:19 3.28 mi (9:14 / mi) +37m 8:55 / mi
ahr:130 max:148 shoes: NB878 - #11
Easy run. Low 60's, sunny and quite breezy - nice enough to run outside.
Wednesday Apr 9, 2014 #
Walking 30:00 [1] 2.0 mi (15:00 / mi)
Around the 'hood.
Sunday Apr 6, 2014 #
Note
Went 1-2 versus Soupbone for the weekend, bringing the Flying Pig lifetime total to 14-13. I'm still in the lead but if the trend of the last two years continues, that could change (as long as neither of us breaks). For what it's worth, on total time for the weekend, I was ahead by 49 seconds. Lifetime I'm up by about 18 minutes, but 15 min of that is from one race. Looks like a pretty even match.
10 AM
Orienteering race 58:47 [4] *** 5.82 km (10:06 / km) +169m 8:49 / km
spiked:14/18c shoes: VJ Falcons 5
Flying Pig Day 3. Green "middle" distance course at Mounds State Recreation Area. Similar terrain to yesterday with the footing improving as it dries out but still with plenty of sharp vegetation. No stream crossings or lake wading options today since we were mostly on the top or sides of a large peninsula. Course was good technically but again suffered from "give 'em their money's worth" syndrome so winning times on Green, Red and Blue were well beyond those specified in the Rules for middle distance.
A sloppy run, partly due to both brain and body being tired from two previous days. Lost time on 4 by trying to find the feature in the nearby circle for control 11. Fortunately, I overshot 11, saw the obvious spur just before 4, and easily found 4 when I looked at the right circle on my map. Lost about 3 minutes on control 8 by stopping short and then going up to the trail to relocate. Overshot 13 for a minute lost and then was just sloppy the rest of the way in rather than focusing and pushing the pace. Six or so minutes faster was doable. 7th on Green, 4th in M60. SL 4.9km, 180m climb.
Weather was quite nice with temperatures in the low 50's and mostly sunny.
A sloppy run, partly due to both brain and body being tired from two previous days. Lost time on 4 by trying to find the feature in the nearby circle for control 11. Fortunately, I overshot 11, saw the obvious spur just before 4, and easily found 4 when I looked at the right circle on my map. Lost about 3 minutes on control 8 by stopping short and then going up to the trail to relocate. Overshot 13 for a minute lost and then was just sloppy the rest of the way in rather than focusing and pushing the pace. Six or so minutes faster was doable. 7th on Green, 4th in M60. SL 4.9km, 180m climb.
Weather was quite nice with temperatures in the low 50's and mostly sunny.
Road Run warm up/down 7:15 [2] 0.46 mi (15:54 / mi) +33m 12:59 / mi
shoes: VJ Falcons 5
To the Sunday Start from Parking.
Saturday Apr 5, 2014 #
10 AM
Orienteering race 1:26:39 [4] *** 8.81 km (9:50 / km) +261m 8:34 / km
spiked:13/14c shoes: VJ Falcons 5
Green Long Course, Flying Pig Day 2. Mounds and Garr Hill map (Mounds State Recreation Area in Indiana to the west of Oxford OH. Another day of steepness but with somewhat better footing than yesterday. Green is undermapped by a shade or two (we were warned) and much of it is of the sharp variety, so quite a bit of blood letting today. Very good course with a few good route choice legs. Maybe a bit long. SL distance 7.4km.
Had a decent run today except for one control. On control 12 I ignored my brain telling me to take the road to keep it simple. Instead I headed into the woods, counting reentrants. Unfortunately I went one spur too far and probably lost about 4 minutes relocating. On control 10 I took the straighter, more physical route along the lake, which may not have been optimal. 7th on Green, 3rd in M60 (<2 min out of 1st).
Weather ideal: 40's at the start, mostly sunny and warming into the mid-50's for hanging around afterwards.
Had a decent run today except for one control. On control 12 I ignored my brain telling me to take the road to keep it simple. Instead I headed into the woods, counting reentrants. Unfortunately I went one spur too far and probably lost about 4 minutes relocating. On control 10 I took the straighter, more physical route along the lake, which may not have been optimal. 7th on Green, 3rd in M60 (<2 min out of 1st).
Weather ideal: 40's at the start, mostly sunny and warming into the mid-50's for hanging around afterwards.
Friday Apr 4, 2014 #
3 PM
Orienteering 58:10 [4] *** 4.88 km (11:55 / km) +180m 10:04 / km
spiked:13/18c shoes: VJ Falcons 5
Green course at Flying Pig Day 1 on Bear Creek Scout Reservation map. Map was at 1:7500, contrary to what the meet notes said (and probably not what was sanctioned) with 6 meter contours. Courses were quite physical (240m of climb in 4.4 km), exacerbated by the recent heavy rains which made the steep slopes very slick and raised the major stream bisecting the terrain to about 2 feet deep rather than 2 inches. The Green course crossed the stream three times (although more circuitous routes could have avoided two of those). One of the places I crossed it was almost hip deep. Brrrr. Air temperature was in the low to mid 40's with a breeze.
A less than stellar orienteering performance on my part. Climbed the wrong reentrant and crossed a fence to go off the map on number 5 (3-4 min lost). Overran 12 a bit and didn't execute well on 4 and 14. Went brain dead near the end and chased bags on both 16 and 18. Probably could've been under 50 minutes overall.
Course was well designed for technical challenge and variety of legs, but was too long by probably about 40%. Winning times for the advanced courses were about 45 min. While the recent rains were a contributing factor, only the higher water levels in the streams should be considered unusual. In the spring, steep slopes in southern Ohio/Indiana should be expected to be muddy and slippery and therefore accounted for in course design.
Note: Inadvertently stopped FR between controls 1 and 3.
A less than stellar orienteering performance on my part. Climbed the wrong reentrant and crossed a fence to go off the map on number 5 (3-4 min lost). Overran 12 a bit and didn't execute well on 4 and 14. Went brain dead near the end and chased bags on both 16 and 18. Probably could've been under 50 minutes overall.
Course was well designed for technical challenge and variety of legs, but was too long by probably about 40%. Winning times for the advanced courses were about 45 min. While the recent rains were a contributing factor, only the higher water levels in the streams should be considered unusual. In the spring, steep slopes in southern Ohio/Indiana should be expected to be muddy and slippery and therefore accounted for in course design.
Note: Inadvertently stopped FR between controls 1 and 3.
Trail Run warm up/down 8:58 [2] 0.73 mi (12:19 / mi) +42m 10:27 / mi
shoes: VJ Falcons 5
From parking to registration/finish area and back as a warm-up. A little odd that we could run through the competition area, but I guess it was a logistics thing.
Wednesday Apr 2, 2014 #
4 PM
Road Run 20:22 2.22 mi (9:10 / mi) +37m 8:43 / mi
ahr:137 max:154 shoes: NB878 - #11
A short jogeroo.
Tuesday Apr 1, 2014 #
Strength and Flexibility (Pilates) 50:00 [2]
4 PM
Road Run (Outside) 32:14 3.63 mi (8:52 / mi) +76m 8:20 / mi
ahr:142 max:156 shoes: NB878 - #11
A thorough search of the OUSA, IRS and AARP websites turned up no evidence of a rule restricting outdoor exercise for certain groups based on the weather, so I bundled up and steeled myself for a run in the 53 degree air. Despite the harsh conditions, I was able to complete the run as planned. Fortunately, some clouds had moved in, reducing the risk of sunburn which existed earlier in the day.