Training Log Archive: BPIn the 7 days ending May 2, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||
|
|
|
|
|
| |||||||||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||
Monday May 2, 2011 #
Walking 21:00 [1] 2.0 km (10:30 / km)
Pleasant morning
Note
WP PM - great maps and courses and super job by the cadets on the organization front - a pleasure and a privilege to be there.
On the personal O front some lessons learned and areas to focus on. Middle sucked but long achieved goal of 5% error rate.
1. Precision vs speed- doing fine with the running now need to ensure map contact in complex terrain.
2. Confidence vs compass - lost confidence in the middle early and relied way too much on compass which let me down. Didn't plan routes or anticipate well on the mid but did on the long. Was sketchy in the circle on several controls on mid.
Looking back-hmm-not dissimilar to WCOC A meet Saturday race last year followed by good run on the Sunday- need time to unwind from work maybe.
On the personal O front some lessons learned and areas to focus on. Middle sucked but long achieved goal of 5% error rate.
1. Precision vs speed- doing fine with the running now need to ensure map contact in complex terrain.
2. Confidence vs compass - lost confidence in the middle early and relied way too much on compass which let me down. Didn't plan routes or anticipate well on the mid but did on the long. Was sketchy in the circle on several controls on mid.
Looking back-hmm-not dissimilar to WCOC A meet Saturday race last year followed by good run on the Sunday- need time to unwind from work maybe.
Spin warm up/down 20:00 [2] 11.0 km (1:49 / km)
Turing over the legs nicely
Strength (arms and core) 30:00 [3]
3x12-15 usual sequence with ham curls thrown in.
Sunday May 1, 2011 #
Walking warm up/down 20:00 [1] 1.6 km (12:30 / km)
To start with some strides and dynamic stretches
Walking 27:00 [1] 2.4 km (11:15 / km)
Home by 4- walk the dogs and put to work in the yard to earn extra credits for future A meets :-)
9 AM
Orienteering race (long green X) 55:42 **** 6.57 km (8:29 / km) +230m 7:13 / km
spiked:11/12c
Ah a redeeming type race which I would give an A. baseplate compass and no metal any where near- good lines but better map reading today. Slow in 1, error on 2 going to 2 as I was looking for a knoll but could only see a boulder adn another boulder with another flag which I went to check out- about 1:15 dropped there. rest were pretty clean with only minor hesitations and speed/confidence picked up as race went along (maybe 2 mins dropped). Enjoyed this course and the runnability of the terrain. Could have seen sub 54 but for number 2. Route choice bobble on way10 =30sec.
So all told a good first time experience at WP- nice maps/area and organization.
Straigth line 5.9k
So all told a good first time experience at WP- nice maps/area and organization.
Straigth line 5.9k
Saturday Apr 30, 2011 #
Event: West Point A-meet
Walking warm up/down 30:00 [1] 2.5 km (12:00 / km)
To the start with some strides.
Note
Very pleasant dinner in Highland Falls with Bob and Beth, Jim, Hans and Ernst. Then back to Fishkill for lights out and sleepybys by 8.30- life in the fast lane!!
9 AM
Orienteering race (middle green X) 41:08 **** 4.43 km (9:17 / km) +147m 7:58 / km
spiked:11/15c
Aagh- bad Dobby- C level race with about 7 mins dropped. Messed up 1 off to left, reasonable next few but confidence in circle not really there- then stupid error on 6 as I was standing on top of the right knoll and got lured to another flag- again lack of confidence- then messed up 12 and 13 - compass off to left for 12 and drifted too low before realizing- 13 was on line then got the jitters about which line of cliffs- eventually read the map and saw the indistinct trail. Oh well a wake up call.
Consoled myself with " oh well first time at West Point" stuff. Anyhow later realized the source of my poor compass lines - usually for middle and sprint I use a thumb compass and for long a baseplate (don't ask my why old habits i guess) - anyhow I used a baseplate for this race and also wore a whistle (don't usually although I should) with a substantial metal clip on the end - likely interference.
Straight line =3.5k
Consoled myself with " oh well first time at West Point" stuff. Anyhow later realized the source of my poor compass lines - usually for middle and sprint I use a thumb compass and for long a baseplate (don't ask my why old habits i guess) - anyhow I used a baseplate for this race and also wore a whistle (don't usually although I should) with a substantial metal clip on the end - likely interference.
Straight line =3.5k
1 PM
Orienteering race (sprint OBGr) 17:14 [4] **** 2.37 km (7:16 / km) +48m 6:36 / km
spiked:14/15c
Felt pretty fresh after middle and started well and should have been a 15min job overall B race but dropped an bout 1;15 on control 7 by running past the line of small cliffs near the trail and got confused around 13 (30secs). At least better than the morning :-) A very technical sprint with lots of room for error.
Straight line 2.1k
Straight line 2.1k
Friday Apr 29, 2011 #
Note
(rest day)
Admission- especially given not being a royalist- got up early to watch the pageantry, pomp and circumstance of the Royal Wedding- by spousal decree (personal note- met Ros 30 years ago at an Aussie party for Lady Di's wedding)- so, the things we do for love! And just maybe emotional ties to the United Kingdom and Commonwealth run deeper than I care to admit.
Thursday Apr 28, 2011 #
Walking 20:00 [1] 2.0 km (10:00 / km)
Muggy muggy muggy....
Jogging warm up/down 15:00 [2] 2.5 km (6:00 / km)
Muggy and wet but storm passed so not too bad. Warm up before O with stretches and some strides
6 PM
Orienteering race 18:05 [4] *** 3.47 km (5:13 / km) +3m 5:12 / km
spiked:14/14c
Park O on updated fresh Pond ISSOM map thanks to Ed. 3 loop motala from Larry made it interesting. Fairly efficient run and solid effort with no significant problems - maybe 20 sec from hesitations (loop C from 4-5 cutting in too soon) and 1 route choice on loop A from 2-3 that could be improved on - so maybe 35 sec dropped. Brendan and Ross fastest around 16:15 and 3 of us within 7 secs around the18 min mark. Sequence CBA with 6;55, 6:09 and 5;01 (unfortunately autosplits function was on so some extra splits recorded).
Note: so used to e punching and not fumbling with pin punches such that it always makes the old way a challenge and several seconds a control at that!
Note: so used to e punching and not fumbling with pin punches such that it always makes the old way a challenge and several seconds a control at that!
Wednesday Apr 27, 2011 #
Walking 19:00 [1] 2.0 km (9:30 / km)
Early start- humid out.
Legs good
Long day ahead with earnings call - will need a gym break :-)
Legs good
Long day ahead with earnings call - will need a gym break :-)
Spin warm up/down 19:30 [2] 10.0 km (1:57 / km)
before core with stretching
Strength (legs and core) 30:00 [3]
3x12-15 usual routine minus squats
Tuesday Apr 26, 2011 #
Walking 21:00 [1] 2.0 km (10:30 / km)
Misty moisty morn - but did not encounter strange apparitions
Jogging warm up/down 25:00 [2] 4.5 km (5:33 / km)
Before and after track with 2 sets 4x50 strides, drills and stretching
Track intervals (MIT speed reps) 2:37 1.0 km (2:37 / km)
shoes: Saucony Progrid ride 3
Plan was 400, 300, 200, 100 at 95% effort ie hard but not all out and with full recovery. Thinking this would be 69-70, 50-51, 32, 15 ish- went as follows (surprised me given weekend of racing and gives me optimism for target goals):
400 = 65.3 easing in last 10m
300 = 47.7 felt some burn
200 = 30.6 smooth
100 = 14.1 (no heroics on last)
total 2;37 and avg per 200m = 31.5
Conditions were good - 60 deg cloudy and slight breeze
Note; 3/22 work out with less rest was;
1:11, 52.2 , 33.3, 14.7 (2:51)
1:12, 52.6. 32.4, 14.7 (2:51)
400 = 65.3 easing in last 10m
300 = 47.7 felt some burn
200 = 30.6 smooth
100 = 14.1 (no heroics on last)
total 2;37 and avg per 200m = 31.5
Conditions were good - 60 deg cloudy and slight breeze
Note; 3/22 work out with less rest was;
1:11, 52.2 , 33.3, 14.7 (2:51)
1:12, 52.6. 32.4, 14.7 (2:51)
Note
Nolan Shaheed (61) came back a week after breaking 2:10 and ran a text book WR in 2:08.56 with 64 splits- wow!