Training Log Archive: GlenTIn the 31 days ending Aug 31, 2014:
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Sunday Aug 31, 2014 #
Walking 38:00 [1] 2.3 mi (16:31 / mi)
Nature trail, out to the bay and back - early evening just to get some activity in. Warm.
Thursday Aug 28, 2014 #
Strength and Flexibility (Pilates) 50:00 [2]
Bands. Lots of hip work.
Wednesday Aug 27, 2014 #
11 AM
Road Run intervals 40:17 4.3 mi (9:22 / mi) +50m 9:03 / mi
ahr:141 max:164 shoes: NB878 - #12
Road intervals. 4 x 400m + 2 x 200. Warm and humid. Splits: 1:40, 1:44, 1:46, 1:50, 0:47, 0:51. Need to start slower and be more consistent.
Tuesday Aug 26, 2014 #
Strength and Flexibility (Pilates) 50:00 [2]
Monday Aug 25, 2014 #
10 AM
Trail Run 1:17:23 5.72 mi (13:32 / mi) +320m 11:32 / mi
ahr:140 max:159 shoes: NB 1210 "Leadville"
At Beebe Hill SF, starting at Barret Pond and following the trail which heads over to Harvey Mtn. SF as far as Rt. 22 (and back). The last mile or so of the part I ran has seen limited use or maintenance, so was a bit overgrown (long pants would have been nice). A lot of the trail uses old woods roads and has red DEC disks marking it, so following was fairly straightforward. There were also some wet and soft areas which really slowed the pace. Encountered a ranger(?) doing some trail improvement work on a section which heads straight downhill and has become a drainage ditch. The new trail curves quite a bit more as it descends but on the way out I took the straighter route since that's where the blazes are. The trail is supposed to continue across Rt. 22, but I didn't see the continuation even with a few minutes of looking. Temperature was in the mid 70's.
Saturday Aug 23, 2014 #
Event: 2014 U.S. Corn Maze Champs
Orienteering race 5 [2] ***** 0.01 km (8:20 / km) +5m 2:23 / km
spiked:0/3c shoes: NB 1210 "Leadville"
Corn Maze Trail-O. The course with the most climb (up the observation tower). Satisfied my Trail-O needs for at least the next year.
4 PM
Orienteering race 23:46 [3] **** 1.89 km (12:35 / km) +1m 12:33 / km
spiked:15/18c shoes: NB 1210 "Leadville"
Corn Maze-O Classic. Walked quite a bit to keep map contact. Clean though #7, relocated at #10 on the way to #8, lost time on #11 but not sure of my route or why I lost time, and wasn't clean on #17 (in the "chessboard" my mind kept interpreting it as an oblique image and struggled to deal with the reality that the intersections were not at right angles).
This event (and all of the Corn Maze events) were quite fun. Thanks to Peter for organizing (and putting a proper perspective on "rules"). And thanks to Mike for letting us use such a wonderful maze.
This event (and all of the Corn Maze events) were quite fun. Thanks to Peter for organizing (and putting a proper perspective on "rules"). And thanks to Mike for letting us use such a wonderful maze.
5 PM
Orienteering race 9:52 [3] **** 1.14 km (8:40 / km) +1m 8:38 / km
spiked:4/5c shoes: NB 1210 "Leadville"
Corn Maze-O Sprint. Only 5 controls, but longish route choice legs. Again tried to keep it slow in order to maintain contact. Got very lucky on the way to #2 when I somehow ended up in the very distinct corner in the southeast end of the map. Took about 20 seconds to convince myself that's where I was but averted the level of disaster you'd expect when you lose contact about hafway through the leg but "keep going in the general direction" anyway. Started 30 seconds behind Phil (although it was really only about 25 seconds since he fumbled significantly punching the start box). Saw him off and on near controls and knew things would be close when I saw him headed for #5 as I approached #4.
8 PM
Orienteering race 35:16 [3] *** 2.33 km (15:09 / km) +2m 15:05 / km
spiked:20/22c shoes: NB 1210 "Leadville"
Corn Maze Night-O. A score-O format with 25 controls of equal value. Additional point for each sequential punch of a higher numbered control, so maximum scoring was to punch them all in order.
Strategy fail. Did not start with the lowest numbered control but rather just visited groups and within those clusters punched lowest to highest. Unfortunately, that made it nearly impossible to keep track of which controls I had punched, so I only got 22 of the 25 out there. Still had fun. Night-O in the corn maze didn't seem that different than in daylight since "feature visibility" is about the same. Of course having 40 or so people with headlamps running around in the same 2.5 hectare area presents some opportunities for distraction.
Strategy fail. Did not start with the lowest numbered control but rather just visited groups and within those clusters punched lowest to highest. Unfortunately, that made it nearly impossible to keep track of which controls I had punched, so I only got 22 of the 25 out there. Still had fun. Night-O in the corn maze didn't seem that different than in daylight since "feature visibility" is about the same. Of course having 40 or so people with headlamps running around in the same 2.5 hectare area presents some opportunities for distraction.
Thursday Aug 21, 2014 #
Strength and Flexibility (Pilates) 50:00 [2]
Rings. Lots of hip adductor work (and abductor, but didn't feel that as much). Quite humid - my glasses fogged a couple of times.
11 AM
Road Run hills 33:37 3.42 mi (9:50 / mi) +128m 8:48 / mi
ahr:141 max:163 shoes: NB878 - #12
Run from the Y after Pilates. 4x a hill behind the high school (on paved road). Hill is about 260m with ~23m climb. Splits: 1:29, 1:32, 1:33, 1:36. Overcast, mid 70s and humid. A sweatfest.
Tuesday Aug 19, 2014 #
Strength and Flexibility (Pilates) 50:00 [2]
5 PM
Road Run tempo 27:15 3.17 mi (8:36 / mi) +36m 8:18 / mi
ahr:141 max:163
Pushed the pace a bit, so we'll call this a tempo run with minimal structure. Nice day, sunny, 75F and low humidity.
Sunday Aug 17, 2014 #
12 PM
Road Run 58:53 6.14 mi (9:35 / mi) +131m 9:00 / mi
ahr:135 max:153 shoes: NB878 - #12
Running with Greg. Delayed our start a few minutes waiting for a shower to pass, then mostly sunny and in the low 70s but humid. Easy pace. We diverged at about 4 miles as I headed home and Greg added about another 0.8 miles.
Thursday Aug 14, 2014 #
Strength and Flexibility (Pilates) 50:00 [2]
Ugh. Paid for missing class for two+ weeks.
11 AM
Road Run 28:00 5.07 km (5:31 / km) +34m 5:21 / km
ahr:136 max:153 shoes: NB878 - #12
From the Y after Pilates. Mostly cloudy and about 70F so quite comfortable.
Tuesday Aug 12, 2014 #
Note
Travel day. Schlepping bags and walking through airports.
Sunday Aug 10, 2014 #
12 PM
Orienteering race 58:53 [4] *** 8.17 km (7:12 / km) +108m 6:46 / km
spiked:12/14c shoes: VJ Falcons 5
US Classic Champs Day 2 on Round Mountain map. Significant overlap with yesterday's map, including sharing a control location (approached from a different angle). I thought the course was rather uninspired, with 12 of the 14 legs being straight runs to a point feature (granted, you had to pay attention to stay on line and read small features). The course avoided the more technical rocky area which Green X and Brown X used. The one leg close to the rocks had the obvious route choice to run around the rocks through open area.
Another fail. Missed a little on the first control and then lost contact on the way to #2, losing 7 - 8 minutes. Saw several controls from the Trail-O still out (Apparently at least one of them was within the circle of a control on another course - not good. Did those who had done the Trail-O have an unfair familiarity with the terrain of the Day 2 courses?) Ran well the rest of the way except for drifting left going to 12 and hitting the fence (not literally). Running speed from #2 on was about the same as the leaders in M60, but I had already blown any chance to be competitive.
Straight line distance 6.7 km.
Another fail. Missed a little on the first control and then lost contact on the way to #2, losing 7 - 8 minutes. Saw several controls from the Trail-O still out (Apparently at least one of them was within the circle of a control on another course - not good. Did those who had done the Trail-O have an unfair familiarity with the terrain of the Day 2 courses?) Ran well the rest of the way except for drifting left going to 12 and hitting the fence (not literally). Running speed from #2 on was about the same as the leaders in M60, but I had already blown any chance to be competitive.
Straight line distance 6.7 km.
Saturday Aug 9, 2014 #
12 PM
Orienteering race 1:20:52 [4] *** 9.78 km (8:16 / km) +181m 7:34 / km
spiked:11/15c shoes: VJ Falcons 5
US Classic Champs Day 1 on Badger Gulch map near Lake George, CO. Very open and runnable with lots of small rocky point features, some of which were mapped, and a technical rocky area. Good course with several controls in the rocky area and a very fast second half in the flatter area.
Not my day. Big error on the first control, then some GI issues which made it so I had to do quite a bit of walking in the second half of the course (altitude may have also been a factor). Way down in the placings and about 13 minutes behind the fastest M60. 10 minutes of navigational error plus a few minutes lost walking. Straight line distance 7.5km.
Not my day. Big error on the first control, then some GI issues which made it so I had to do quite a bit of walking in the second half of the course (altitude may have also been a factor). Way down in the placings and about 13 minutes behind the fastest M60. 10 minutes of navigational error plus a few minutes lost walking. Straight line distance 7.5km.
Friday Aug 8, 2014 #
Orienteering 20:00 [2] *** 1.0 mi (20:00 / mi)
shoes: NB878 - #12
Phone-O at Olympic Training Center in Colorado Springs. Interesting exercise.
Thursday Aug 7, 2014 #
5 PM
Orienteering 24:38 [2] *** 3.31 km (7:27 / km) +34m 7:05 / km
spiked:9/10c shoes: VJ Falcons 5
Model event at Round Mountain. Terrain looks to be a bit quicker than Whistler. :-)
Wednesday Aug 6, 2014 #
Note
(rest day)
Travel day. SEA - DEN. All the physical activity associated with air travel, walking in and around airports and schlepping luggage around. No issues, just the normal irritations of travel.
Tuesday Aug 5, 2014 #
Walking 40:00 [1] 2.0 mi (20:00 / mi)
shoes: NB878 - #12
Walk from parking to relay arena and back afterward.
2 PM
Orienteering race 39:30 [4] *** 3.85 km (10:16 / km) +139m 8:42 / km
spiked:14/15c shoes: VJ Falcons 5
Relay Leg 3 on Lost Lake map at Whistler. SL distance 3.0km.
Monday Aug 4, 2014 #
2 PM
Orienteering race 1:42:07 [4] *** 6.73 km (15:11 / km) +294m 12:27 / km
spiked:13/16c shoes: VJ Falcons 5
COC Long on Black Magic map at Whistler. SL 5.2km. Ski lift ride followed by 10 minute downhill walk to the start. Spectacular scenery. Very convenient since it was about a three minute walk to the lift from where we were staying. Could see the arena from our room (and went there after running to watch live results on line rather than wait for printouts to be posted). :-)
Physically challenging course with advertised climb of 230m and a net descent of 400m from start to finish, some of it pretty steep. Woods were thickish with many areas of limited visibility, so fairly slow going. There was one untimed stream crossing which involved about 5 contours of descent (rope aided at one point) and 5 contours of climb, with the horizontal distance for the leg at about 70m. We were allowed 5 minutes to cross, which gave me about a minute of recovery time. The course also had about 600m of streamered routes, all through the woods, all of questionable necessity.
My run was OK except for one major error on control #11, which was the last control on the course with challenging navigation (the last five controls transported us across and down the ski area to the finish). About halfway to 11 I misread where I was and ended up descending about 7 steep contours through light green junk only to have to climb 5 contours back up to the control after I relocatedon a trail. That pretty much sapped any energy I had left and cost about 8 minutes. Also lost a couple of minutes on #6 searching a bit for a saddle in an area with several small hills (and therefore several saddles). I think I just didn't see the flag due to vegetation on my first pass. Ended up 6th out of about 25 in M55. 3rd was achievable without the screw-up on 11.
Physically challenging course with advertised climb of 230m and a net descent of 400m from start to finish, some of it pretty steep. Woods were thickish with many areas of limited visibility, so fairly slow going. There was one untimed stream crossing which involved about 5 contours of descent (rope aided at one point) and 5 contours of climb, with the horizontal distance for the leg at about 70m. We were allowed 5 minutes to cross, which gave me about a minute of recovery time. The course also had about 600m of streamered routes, all through the woods, all of questionable necessity.
My run was OK except for one major error on control #11, which was the last control on the course with challenging navigation (the last five controls transported us across and down the ski area to the finish). About halfway to 11 I misread where I was and ended up descending about 7 steep contours through light green junk only to have to climb 5 contours back up to the control after I relocatedon a trail. That pretty much sapped any energy I had left and cost about 8 minutes. Also lost a couple of minutes on #6 searching a bit for a saddle in an area with several small hills (and therefore several saddles). I think I just didn't see the flag due to vegetation on my first pass. Ended up 6th out of about 25 in M55. 3rd was achievable without the screw-up on 11.
Sunday Aug 3, 2014 #
Orienteering 35:27 [3] *** 2.1 km (16:53 / km) +125m 13:01 / km
spiked:15/16c shoes: VJ Falcons 5
HPP fundraiser event on Whistler Mountain map. Gondala ride up the mountain to the start (elev about 6000 ft). 1:5000 map in alpine terrain with lots of rock and mostly low vegetation (wore shorts and had no problem). Competition format was predict your time, so no watches allowed on the course (only tapped my wrist once trying to take a split). Seven minutes faster than predicted, so didn't take it as easy as I should have, although I walked quite a bit. Since it was wide open and everyone was doing the same course it was hard not to follow (biggins was ahead of me and he's tough to miss).
10 AM
Orienteering race 16:09 [4] *** 2.56 km (6:19 / km) +13m 6:09 / km
spiked:15/16c shoes: NB 1210 "Leadville"
COC Sprint on Whistler Village map. Great sprint venue and really fun. Had a very good run with a few small errors, mostly sub-optimal route choices. Tried to be very focused on the navigation. I had a very early start time so there were not a lot of non-orienteers wandering about the Village. Most frustrating time loss was taking about 10 seconds to find the start triangle on the map. Lost time on #9 checking an unmapped boulder across the path from the mapped boulder with the flag on it. Was 5th in M55. Straightline distance 1.9 km.
Road Run warm up/down 16:33 [2] 0.97 mi (17:04 / mi) +19m 16:05 / mi
shoes: NB 1210 "Leadville"
Before sprint.
Road Run warm up/down 5:51 [2] 0.54 mi (10:50 / mi) +14m 10:02 / mi
shoes: NB 1210 "Leadville"
After sprint.
Saturday Aug 2, 2014 #
Event: 2014 Canadian Champs
2 PM
Orienteering race 50:09 [4] **** 3.44 km (14:35 / km) +124m 12:21 / km
spiked:12/14c shoes: VJ Falcons 5
COC Middle on One Duck Lake map near Whistler. Excellent map of very detailed terrain. Printed at 1:7500, which was nice. Less annoying vegetation than yesterday's training map but still slow running due to stuff on the ground (like rocks and deadfall). Lots of up and down on the course, some of it fairly steep.
Had an OK run (although there was lots of walking and plenty of stops to read the map). Lost a couple of minutes on #6 with a sub-optimal route choice and sloppy execution (adding about 4 lines of climb). Went brain dead on #11 and lost contact for about 4 min lost. Hit most of the others pretty well. Ended up 8th of 27 in M55. Straightline distance 2.6km with 170m of climb.
Had an OK run (although there was lots of walking and plenty of stops to read the map). Lost a couple of minutes on #6 with a sub-optimal route choice and sloppy execution (adding about 4 lines of climb). Went brain dead on #11 and lost contact for about 4 min lost. Hit most of the others pretty well. Ended up 8th of 27 in M55. Straightline distance 2.6km with 170m of climb.
Friday Aug 1, 2014 #
7 PM
Orienteering 29:56 [3] *** 2.41 km (12:26 / km) +67m 10:55 / km
spiked:6/10c shoes: VJ Falcons 5
Training event on Lost Lake map at Whistler (not a "model" event since the mapping is different, but the terrain is relevant). Complex trail network, some steep terrain and thickish vegetation. Didn't push hard but tried to keep a reasonable pace. Sloppy on several controls but relocated quickly. Map was tough to read since they crammed lots of detail on a 1:7500 map. Straightline distance 1.8km. Hot - upper 80s.