Training Log Archive: cmorseIn the 30 days ending Sep 30, 2008:
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Tuesday Sep 30, 2008 #
Bike - Recumbent (Hare 5k) 20:00 [1] 5.0 km (4:00 / km)
(sick) shoes: Slipstream
Ride w/ Hayden after homework. Light sprinkle, but felt like sunshine after the weekend just passed...
Monday Sep 29, 2008 #
Run - Trail (Cross Farms) 34:32 [3] 5.92 km (5:50 / km) +61m 5:33 / km
(sick) shoes: NB 474
While Hayden had soccer practice. Was going to run around on the incomplete map, but Jackson misplaced it, so went for a fartlek run instead. Ran around behind Birch Grove, over toward the Kate Lane neighborhood, but a lot of rock and the recent rains made the footing pretty unpleasant, so back towards the ball fields, then found the new trail to the high school and followed that up to the high school, around the fields there, some limited but interesting features and terrain, then back to the soccer practice. Should have run a bit longer as once I sat down, the skeeters descended on me....
Sunday Sep 28, 2008 #
Run - Mixed warm up/down 20:00 [1] 2.0 km (10:00 / km)
(sick) shoes: Jalas Champion
to starts, then jogged back afterwards with Greg B.
Orienteering race (NA Long Distance Champs) 1:46:41 [4] *** 8.9 km (11:59 / km) +150m 11:03 / km
(sick) shoes: Jalas Champion
A good day in the woods, not fast and probably twice the time running than I've done since Team Trials, but only 5-6 minutes of real errors and I managed to run steadily with very little walking for the entire time. Quite happy with the venture - though I don't have splits and haven't seen results. Will write more when I have details on time lost etc... Plus its time to get the kids in bed...
19th of 36 in M45
Errors via winsplits:
#4 -6:45 - felt like vegetation was pushing me L so I corrected R and wound up in small clearing NW of control - took a few minutes to make sense of where I was along the trail - seemed like other unmapped trails in the area.
#5 -2:14 - wound up slight N, then slow picking my way through ferns to the correct area - nice herd path leaving the bag - wish I could have found one leading to it as well...
#13 -1:49 - should have headed directly to road, but instead tried to go just L of line and got sucked through the marshes and then up the bigger hill - hit the stonewall corner and clean from there - but too much wandering/thrashing when I could have been running on the road
#14 -4:21 - got L of the line and hit a bag on a small marsh - didn't see the one hidden in the index contour NW of control and incorrectly convinced myself I was at the narrow marsh NE of control - so wandered in the wrong direction for a bit before figuring it all out.
Rest ok with (7) top ten splits...
19th of 36 in M45
Errors via winsplits:
#4 -6:45 - felt like vegetation was pushing me L so I corrected R and wound up in small clearing NW of control - took a few minutes to make sense of where I was along the trail - seemed like other unmapped trails in the area.
#5 -2:14 - wound up slight N, then slow picking my way through ferns to the correct area - nice herd path leaving the bag - wish I could have found one leading to it as well...
#13 -1:49 - should have headed directly to road, but instead tried to go just L of line and got sucked through the marshes and then up the bigger hill - hit the stonewall corner and clean from there - but too much wandering/thrashing when I could have been running on the road
#14 -4:21 - got L of the line and hit a bag on a small marsh - didn't see the one hidden in the index contour NW of control and incorrectly convinced myself I was at the narrow marsh NE of control - so wandered in the wrong direction for a bit before figuring it all out.
Rest ok with (7) top ten splits...
Saturday Sep 27, 2008 #
Orienteering race (NA Middle Distance Champs) 1:24:38 [2] **** 5.3 km (15:58 / km) +123m 14:18 / km
(sick) shoes: Jalas Champion
Raining steadily at the start, with no sign of letting up (and it didn't). Another day to try and stay in constant contact. Slightly high to #1, corrected readily, 10s lost. Decided to slow down and try to read the larger features, following an obvious reentrant and then up the hill but misinterpreted the contour spacing and wound up on the ridge S of control before coming back to the proper spur - probably 2 minutes lost - glasses useless already and took them off. Slow and steady hit #3 ok, then L of line to #4 to keep pond in view to L as a handrail, hit trail then R and around marsh - a bunch of folks higher up the hill pulled me slightly R - I couldn't see the terrain so got suckered into drifting - but then it didn't feel right and I came back down to hit the bag just about where I had been heading. Not good... Cleanly around marsh to trail, picked up smallish trail but misread the feature as being in a reentrant sloping down to a flat area, not going up to a flat plateau - probably went right by bag without seeing it and hunted for a long, long time (over 15 mintues) well S of bag before finally heading E to marsh and all teh way up to the N corner where it was completely obvious where I was. Straight, slow compass bearing to control ignoring all features around me (since I couldn't see them in the rain anyway) and right into bag. To #6 I took the trails around and looked for the major reentrant headed up the hill, didn't see it and went past to the next reentrant and spent a good bit of time in the paralell reentrant system to the S before figuring it out and carefully following a straight bearing to the flag. Rest of course was pretty much a slow walk following straight bearings and trying to count the ups/downs and hoping I wound up in the circle. Worked ok for the most part. On #10 I opted to go out to trail and attacked from #14 which I could see from the trail. On #13 I miscounted my ups/downs and spent a couple minutes searching in the green one reentrant system too early before venturing over the small spur to find it in the next one over. Rest ok, but the entire venture was very slow with about a half hour worth of errors mostly due to trying to read terrain when I couldn't see it... 27th out of 32 in M45
Run - Mixed warm up/down 20:00 [1] 2.0 km (10:00 / km)
(sick) shoes: Jalas Champion
ran pretty briskly to starts, then just jogged around real slow to stay warm in the rain.
Friday Sep 26, 2008 #
Event: North American Championships
Run - Mixed warm up/down (sprint warmups) 20:00 [1] 2.0 km (10:00 / km)
(sick) shoes: Jalas Champion
running around the parking area before each of the sprints
Orienteering race (NA Sprint Champs - Prelim) 15:28 [4] 2.1 km (7:22 / km) +55m 6:31 / km
(sick) shoes: Jalas Champion
Light rain so decided not to push too hard and instead focus on reading well and maintaining map contact throughout. A good run on those counts. First error was on #6, was looking for a distinct trail to turn down but looked like more of a mown strip on the edge of a field to me and I ran past it, then decided to run around on the trail and follow fence - but crappy veg that way cost me 20s probably. Left #7 cleanly with a preordained plan to head S on trial and cut into woods and look for boulder in the light green - came through darker green headed straight for a bag - but there was no boulder, it was in white woods and seemed too close to field right behind it, so I pulled up about 10 feet short and turned around and ventured up into the green on the slope and bashed around for probably 75-90 seconds before coming back down and finding that the flag I had been about to spike was indeed mine after all - and the 0.5m boulder was all of maybe 6" tall... damn... Rest of run just fine.... not fast, but I wasn't planning on being fast after the past couple months.
9th in M45 in preliminary heat. Winsplits
9th in M45 in preliminary heat. Winsplits
Orienteering race (NA Sprint Champs - Final) 25:23 [4] *** 3.5 km (7:15 / km) +55m 6:43 / km
(sick) shoes: Jalas Champion
Same plan as before - run clean - because fast wasn't in the cards this weekend. A loop went just fine, maybe a 10s hesitation on 5 when I slowed to look for signs of a spur in the woods before hitting the parking area, then realizing the spur was actually part of the embankment 'in' the parking area. Took the trail to 6, rest just fine
B loop - had to walk the hill up to 12 slightly R of line, got about a line too high before turning into reentrant, hit 15 just fine, but got slowed in a train leaving the control in the thick vegetation - lost 25s trying to get around the traffic jam.
C loop - ok until 21, opted to cut in at the light green and turn W to control, once there it was obvious that there was a sizable gap in the dark green that faster runners went right through (gap probably should have been mapped as such), probably 10s lost on route choice there, then lost my hat coming into 22, maybe 5s to retrieve it. Up into the dark woods to 25 I hit the bag just fine, but it was too dark to see map, so I just beelined to the parking lot where it was light enough to read map, then cut through woods to hit field just E of flag - route choice probably cost 10s, but if you can't see the map to make the right choice.... Sweet, hard run from there to 27 and then in - 19s in the chute, fastest on M45 in the chute (where it counts for exactly nuthin...)
Moved up to 6th overall in M45 Winsplits
B loop - had to walk the hill up to 12 slightly R of line, got about a line too high before turning into reentrant, hit 15 just fine, but got slowed in a train leaving the control in the thick vegetation - lost 25s trying to get around the traffic jam.
C loop - ok until 21, opted to cut in at the light green and turn W to control, once there it was obvious that there was a sizable gap in the dark green that faster runners went right through (gap probably should have been mapped as such), probably 10s lost on route choice there, then lost my hat coming into 22, maybe 5s to retrieve it. Up into the dark woods to 25 I hit the bag just fine, but it was too dark to see map, so I just beelined to the parking lot where it was light enough to read map, then cut through woods to hit field just E of flag - route choice probably cost 10s, but if you can't see the map to make the right choice.... Sweet, hard run from there to 27 and then in - 19s in the chute, fastest on M45 in the chute (where it counts for exactly nuthin...)
Moved up to 6th overall in M45 Winsplits
Note
Actually studying the splits in Winsplits is pretty revealing - I was in 3rd place in the prelim through control #7 and subtracting my Winsplits calculated errors on #6 & #8 puts my time as good enough for 3rd place overall - so perhaps my 'speed' wasn't really so bad after all. And my overall place improved a couple spots in the last loop in the final. Not as fast as I usually am, but if I ran clean, I could have been in contention.
Wednesday Sep 24, 2008 #
Bike - Recumbent (tooling about) 12:30 [3] 4.0 km (3:08 / km) +42m 2:58 / km
(sick) shoes: Slipstream
more riding squeezed in between getting home and bus time.
Monday Sep 22, 2008 #
Bike - Recumbent (bus time tooling around) 7:10 [3] 2.1 km (3:25 / km) +21m 3:15 / km
slept:2.5 (sick) shoes: Slipstream
Slept really lousy last night - woke up around 11:30pm, too much work crap going through my head, never fell back to sleep, got up at 5 and went in.
Got home just before Anna's bus, pulled the bike out for a little bit (very little). Going to try and do this every day when I get home - even if its not even 10 minutes, at least it gets my legs moving, heart rate up a little and something to put on the log.
Got home just before Anna's bus, pulled the bike out for a little bit (very little). Going to try and do this every day when I get home - even if its not even 10 minutes, at least it gets my legs moving, heart rate up a little and something to put on the log.
Sunday Sep 21, 2008 #
Run - Mixed (Hare and thereabouts) 1:05:37 [3] 10.6 km (6:11 / km) +235m 5:34 / km
(sick) shoes: NB 474
Out SLR and up Hare, and a short cutoff trail over toward the powerline and found a new ATV trail cut headed east so followed that, pretty nice trail eventually wound up back by the gate near the last house on Hare, so back up hare to the deadend barricade trail from last week, then back to the powerline and down to the lake, along the lake for a bit, then back up the hill to Hare opting to go out and explore another section of ATV trail - this one a lot rougher, lots more mud holes and eventually leading back to the powerline. Didn't feel like backtracking through the muck, so ran up the powerline (powerwalked the hills) then just road ran back on Grahaber.
Tough to get going, but between 10 and 45 minutes the energy felt good and really enjoying the day, the began getting noticeably tired around 45 minutes out which coincided with the crappier trail I was exploring.
Tough to get going, but between 10 and 45 minutes the energy felt good and really enjoying the day, the began getting noticeably tired around 45 minutes out which coincided with the crappier trail I was exploring.
Hiking (Mansfield Hollow) 1:00:00 [0] 3.0 km (20:00 / km) +35m 18:54 / km
(sick) shoes: NB 474
Scout hike with Hayden. Pretty mellow pace with a concurrent scavenger hunt. Gorgeous weather for the last day of summer.
Saturday Sep 20, 2008 #
Hiking (Peaceful Valley) 1:00:00 [0] 4.0 km (15:00 / km) +80m 13:38 / km
(sick) shoes: NB 474
Afternoon walk on some new conservation land trails (not even a sign out front yet). Nice loop and apparently contiguous with Peaceful Valley - part of this area I had run through last winter before trails had been cut. Took a connector over to Peaceful Valley up to the viewpoint on the hill, round about and then back again. Combination of 3 parcels along ridge would make a neat area for O, although small and very, very linear.
Saturday Sep 13, 2008 #
Run - Mixed (Hare (far end) and back) 40:47 [3] 7.9 km (5:10 / km) +110m 4:50 / km
weight:76.7kg (sick) shoes: Adidas Response Trail 14
Wanted a little more time, but didn't want to spend it on asphalt, so hit the usual Hare road turnaround and proceeded to follow the dirt road up and over the hill into Ellington. Followed one trail I hadn't noticed before which was quite nice running, but after about 2 minutes I ran into a manmade barricade across the trail, so rather than tempt fate, I turned around and retraced my steps. Tossed in a couple of short hill surges on the way back. First half of the run felt pretty forced, but after 15 minutes or so I loosened up and things felt much better, though certainly not energetic.
Friday Sep 12, 2008 #
Note
(sick)
Crappy week at work, major budget cuts, had to cut some student labor positions - generally pretty demoralizing - didn't get out to run at all this week and it shows in my higher blood pressure readings this week
Sunday Sep 7, 2008 #
Orienteering race (Orange) 33:27 [4] **** 3.0 km (11:09 / km)
rhr:48 slept:115.0 weight:77.6kg (sick) shoes: Jalas Champion
Felt like a good run in the woods today, and unfortunately, advanced courses at Pawtuckaway with the rough footing underfoot and very technical (for me at least) navigation, usually mean my pace is not much of a running pace. So I scanned the maps and decided that orange looked like a nice runnable course - a bit longer than a sprint, but likely doable at a good pace. And it was.... a very enjoyable run in the woods - short enough that I didn't run out of gas and controls on the easy side so I didn't have to spend an inordinate amount of time deciphering the map detail. I did pull up short on a couple of controls (I think my mind was in sprint mode and thinking more of a 5000 scale map) and one control was definitely mishung. It was apparently also on an advanced course and George concurred it was hung on and unmapped boulder a contour line below the mapped control boulder. But a very fine time on a gorgeous day.
Orienteering (White (reverse)) 18:00 [2] 1.1 km (16:22 / km)
shoes: Adidas Response Trail 14
Ran most of the white course in reverse after doing my course to see if I could run into Jackson and Anna - who were doing white together, but first time doing a course without an adult shadow. Never found them, but eventually ran into Ellen and Hayden (also on white) who said that they already had finished. As it turns out they had finished before me, but the finish crew hadn't taken the stub out of the box for posting yet (I snuck a peek to verify they were still on the course and not off climbing rocks somewhere.) They did quite well, a tad over 30 minutes with no difficulties - travelling together I'm sure they didn't run much, if any of the course so its good to see solid navigation from them. Also helps that they know Pawtuckaway well (that portion of it anyway) from going to camping weekend every year.
Saturday Sep 6, 2008 #
Event: UNO Annual Camping Weekend
Orienteering race (Green) 1:28:33 **** 4.5 km (19:41 / km)
(sick) shoes: Jalas Champion
Didn't feel I had enough stamina for Red, and didn't feel like navigating the Devil's armpit (as JJ calls it) so opted for a shorter green course. Ran ok for maybe 10 minutes, then things degenerated to a walk (combination of fatigue and visibility issues). Fairly clean (some hunting in the circle due to rain blindness) but not fast at all. Once I cleared #9, it was mostly trails so I ran quite well the last kilometer or so.
Orienteering (White) 33:00 [2] 1.5 km (22:00 / km)
shoes: Jalas Champion
White course with Jackson (and Hayden in tow). A few issues focusing on the map early on, but then Jackson got into a groove and due to Hayden being particularly pokey, at #5 I described the rest of the course to Jackson which gave him the confidence to go out and solo the remainder without input. So Hayden and I walked/jogged after Jackson back to the finish.
Orienteering race (Canoe O) 10:00 [5] 1.5 km (6:40 / km)
shoes: Jalas Champion
Hayden & I did Canoe O and got 10 of 14 controls on the water in 50 minutes (all except 1, 9, 13 & 14) then beached the boat and I told Hayden to take the paddle to the finish and wait for me, at which point I took off at a max effort sprint to grab the land control #9 (above the main beach) and then back through the finish and out to grab #1 which was tough to locate from on shore, but I eventually got it after pulling up short. Sprinted back to the finish to come in at 60:34 which is technically overtime, but depending upon how they score it, probably only take penalty controls for each 'full' minute over time. A great effort and lots of fun.
Orienteering (Vampire O) 30:00 [0]
shoes: Adidas Response Trail 14
Dark, wet, wet and more wet. Were first out to main parking lot and decided to go for the knoll in the woods hoping holy water or other beneficial stuff might be there. Got to the veg boundary and it stared back menacingly at us in the pouring rain and we decided against it even though the control was only like 25 meters into the woods. Decided to go get controls in open areas instead. Got vamped, then wandered for a quite a while and the only souls we came across were the candy vamps (can't vamp them). Not many lights in the woods. Headed back toward the pavilion and finally got another victim team to vamp and we managed to get another control before calling it a night. Due to the heavy rain the vampire O was abbreviated (sprint version) and there were also only 13 teams out there (versus 50-60 on a good year) so it was a really different event from normal dry years. Still fun and a positive sign as that the kids wanted to stay and do the vampire O even in the pouring rain (and the alternate option presented to them was to go back to the hotel and swim in the indoor pool/hot tub since we opted not to camp due to the forecast this year). Very encouraging indeed.....
Friday Sep 5, 2008 #
Run - Road (hare & back) 22:00 4.7 km (4:41 / km)
rhr:53 slept:6.5 weight:77.1kg (sick) shoes: NB 474
day off - first day off in three weeks - needed to do some laundry before packing for Pawtuckaway - decided I might as well add another set of sweaty running clothes to the wash if I was doing it anyway and snuck out the door for a quick run after the boys were on the bus.
Nothing outstanding - nice temps but humid. Got about 9 minutes into the run and realized a likely reason my runs haven't been terribly fast is that my stride was pretty short (more than a shuffle, but not a strong stride) and my turnover was pretty feeble. So I notched it up to a broad stride and better turnover to the turnaround at Hare Road - exactly a minute, so I turned around and decided I'd do a few more max effort 1 minute 'intervals' on the way back. Coasted for a couple minutes between efforts - 2 more max efforts on the dirt road, the final one was back on pavement and wasn't as intense so its only a level 4. Overall time is about the same as if I just cruised at level 3, but at least I can get my body used to the faster pace in small bits...
Nothing outstanding - nice temps but humid. Got about 9 minutes into the run and realized a likely reason my runs haven't been terribly fast is that my stride was pretty short (more than a shuffle, but not a strong stride) and my turnover was pretty feeble. So I notched it up to a broad stride and better turnover to the turnaround at Hare Road - exactly a minute, so I turned around and decided I'd do a few more max effort 1 minute 'intervals' on the way back. Coasted for a couple minutes between efforts - 2 more max efforts on the dirt road, the final one was back on pavement and wasn't as intense so its only a level 4. Overall time is about the same as if I just cruised at level 3, but at least I can get my body used to the faster pace in small bits...
Wednesday Sep 3, 2008 #
Bike - Recumbent (Lake & back) 43:00 [1] 11.0 km (3:55 / km)
shoes: Slipstream
afternoon ride to far end of lake w/ Hayden. Knees kind of achy, but they were achy on yesterday's run too. Could be Lyme, could be lack of exercise, could just be old age (Brickeritis?)
Tuesday Sep 2, 2008 #
Run - Trail (LODFP) 22:16 [3] 3.75 km (5:56 / km) +65m 5:28 / km
rhr:45 (sick) shoes: NB 474
Hot & Lethargic. The loop at Shafran, CCW. No energy whatsoever, so just tried to move at an even, but slow pace.
Run - Road (SLR) 9:41 [3] 1.8 km (5:23 / km)
(sick) shoes: NB 474
to/from the LODFP