Training Log Archive: WyattIn the 31 days ending Jul 31, 2013:
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Wednesday Jul 31, 2013 #
Running warm up/down 8:00 [2] 1.3 km (6:09 / km) +100m 4:27 / km
shoes: O-Icebug - Black Spirit II OLX
2nd in M35 when I left - and moved into 1st overall, as only two of us were semi-clean, not including the previous 1st and 2nd overall... Two other positives:
- M20/M21E/M35 all shared the same course, which was also a WRE - and I finished less than 6 minutes behind Martin Bostrom, which would've put me 15th of 38 in M21E.
- Ethan Childs beat me (perhaps 3rd in M20?) - even after giving up hope about halfway through (not realizing that this terrain was so hard that even the elites were losing 10/20 sec multiple times, and even minutes on more than one occasion...) Go US Team!
Orienteering race 1:07:10 ***** 7.0 km (9:36 / km) +250m 8:08 / km
25c shoes: O-Icebug - Black Spirit II OLX
Tuesday Jul 30, 2013 #
Running warm up/down 7:00 [2] 1.2 km (5:50 / km) +10m 5:36 / km
shoes: R-NB 481 Gray/Orange 2
Orienteering race 54:00 8.6 km (6:17 / km)
shoes: R-NB 481 Gray/Orange 2
then 1 bogey :45, then :15, then a stolen control, and jogged it in from there
Provisional result just used actual times for the whole course, where I'm 4th and 5 min back... :(
Running 12:00 [1] 1.0 km (12:00 / km) +100m 8:00 / km
shoes: R-NB 481 Gray/Orange 2
Orienteering 35:00 *** 5.0 km (7:00 / km) +300m 5:23 / km
18c shoes: R-NB 481 Gray/Orange 2
Monday Jul 29, 2013 #
Running 23:23 [2] 3.75 km (6:14 / km) +30m 6:00 / km
shoes: R-NB 481 Gray/Orange 2
Lots of walking and climb in Genoa then Monte Carlo earlier in the day.
Sunday Jul 28, 2013 #
Running warm up/down 7:20 [2] 1.1 km (6:40 / km) +100m 4:35 / km
shoes: O-Icebug - Black Spirit II OLX
Orienteering race 1:16:11 8.65 km (8:48 / km) +350m 7:20 / km
21c shoes: O-Icebug - Black Spirit II OLX
3rd, dropped to 2nd overall behind 'airbag' from nord west (Moscow, I think.)
Lots of rugged side hills. BAOC like. Several mistakes adding to 6-7 minutes -avoidable too... :|. But fun still.
Saturday Jul 27, 2013 #
Orienteering race 54:40 5.5 km (9:56 / km)
24c shoes: O-Icebug - Black Spirit II OLX
Not a great run by far - lots of little mistakes - probably as much as 5-10 minutes total - but nothing really major. Apparently with the somewhat WOC France like terrain in parts of the area, sloppy, but mostly-controlled, was apparently good enough.
Technically, running around whenever possible seemed the smart choice, and I'll continue with that tomorrow. Looking for good opportunities to contour on one of the many indistinct trails also makes sense to continue. Manmade cliffs (stone wall shelves) in the forest (likely fields once) were pretty useful - something I'll know to use from the start tomorrow. And, as usual, compass, compass - esp. from the attacks that aren't terrain-linear (e.g. follow this reentrant, and/or contour totally-flat until I find a reentrant..). Even though there are often slopes to refer to, those are a bit easy to drift from on the diagonals up/down.
Hot - 'feels like' of 97 according to WeatherPro - in the fields I'd agree - cooler in the forest - and humidity of 'only' 50% meant water/sweat helped more than in Philly. And tomorrow looks similarly hot for my also semi-late start, and longer course. Cold water at a font on way to start, and in stream crossings was key for heat control. Will need to take advantage of that tomorrow too, if possible. We are also packing more cold water - if the hotel fridge can actually get it cold overnight - TBD... 2 excedrin & 500ml pepsi & ~2 liters of water within 1 hour of finishing & I survived the heat.
Running warm up/down 2:00 [2] 0.2 mi (10:00 / mi)
shoes: O-Icebug - Black Spirit II OLX
Friday Jul 26, 2013 #
Running 45:00 6.0 km (7:30 / km) +30m 7:19 / km
shoes: R-NB 481 Gray/Orange 2
Thursday Jul 25, 2013 #
Running 1:00:00 [2] 9.7 km (6:11 / km) +100m 5:53 / km
shoes: R-NB 481 Gray/Orange 2
Wednesday Jul 24, 2013 #
Running 35:00 [1] 3.0 mi (11:40 / mi)
shoes: R-NB 481 Gray/Orange 2
Tuesday Jul 23, 2013 #
Running 34:00 [1] 4.53 km (7:30 / km)
shoes: R-NB 481 Gray/Orange 2
Monday Jul 22, 2013 #
Running 30:00 [2] 5.0 km (6:00 / km)
shoes: R-NB 481 Gray/Orange 2
Sunday Jul 21, 2013 #
Orienteering 22:00 [2] 3.3 km (6:40 / km)
7c shoes: R-NB 481 Gray/Orange 2
Running 10:00 [1] 1.0 mi (10:00 / mi)
shoes: R-NB 481 Gray/Orange 2
Saturday Jul 20, 2013 #
Orienteering tempo 31:38 6.42 km (4:56 / km) +83m 4:38 / km
ahr:158 max:167 7c shoes: R-NB 481 Gray/Orange 2
Friday Jul 19, 2013 #
Running 30:57 3.97 km (7:48 / km) +89m 7:01 / km
ahr:109 max:141 shoes: R-NB 481 Gray/Orange 2
Running 1:00:17 9.79 km (6:10 / km) +171m 5:40 / km
ahr:131 max:155 shoes: R-NB 481 Gray/Orange 2
Thursday Jul 18, 2013 #
Running 52:20 7.86 km (6:40 / km) +109m 6:14 / km
ahr:124 max:136 shoes: R-NB 481 Gray/Orange 2
Wednesday Jul 17, 2013 #
Strength 10:00 [1]
Running 12:09 1.51 km (8:02 / km) +18m 7:34 / km
ahr:113 max:130 shoes: R-NB 481 Gray/Orange 2
Running intervals 52:18 10.05 km (5:12 / km) +84m 5:00 / km
ahr:146 max:165 shoes: R-NB 481 Gray/Orange 2
Running 12:51 1.53 km (8:23 / km) +81m 6:38 / km
ahr:131 max:149 shoes: R-NB 481 Gray/Orange 2
Tuesday Jul 16, 2013 #
Running long 1:40:05 16.89 km (5:55 / km) +183m 5:37 / km
ahr:132 max:148 weight:66.2kg shoes: R-NB 481 Gray/Orange 2
Wt. post run...
Running 19:00 4.0 km (4:45 / km) +20m 4:38 / km
shoes: R-NB 481 Gray/Orange 2
Monday Jul 15, 2013 #
Running 54:14 8.01 km (6:46 / km) +272m 5:47 / km
ahr:132 max:143 shoes: R-NB 481 Gray/Orange 2
Sunday Jul 14, 2013 #
Running warm up/down 2:52 0.25 km (11:39 / km) +2m 11:12 / km
ahr:96 max:115 shoes: R-NB 481 Gray/Orange 2
Running warm up/down 10:06 1.15 km (8:49 / km) +52m 7:11 / km
ahr:117 max:141 shoes: R-NB 481 Gray/Orange 2
Orienteering race 1:54:41 11.95 km (9:36 / km) +334m 8:25 / km
ahr:143 max:164 15c shoes: R-NB 481 Gray/Orange 2
http://www.dvoa.org/cgi/gadget/reitti.cgi?act=map&...
Saturday Jul 13, 2013 #
Running 1:11:43 10.89 km (6:35 / km) +245m 5:55 / km
ahr:134 max:149 weight:67.6kg shoes: R-NB 481 Gray/Orange 2
Friday Jul 12, 2013 #
Strength 13:00 [1]
Running intervals 38:04 4.36 mi (8:44 / mi) +146m 7:55 / mi
ahr:146 max:169 shoes: R-NB 481 Gray/Orange 2
Thursday Jul 11, 2013 #
Running 43:22 4.71 mi (9:12 / mi) +69m 8:48 / mi
ahr:128 max:154 shoes: R-NB 481 Gray/Orange 2
Wednesday Jul 10, 2013 #
Running 25:17 2.62 mi (9:39 / mi) +47m 9:09 / mi
ahr:124 max:137 shoes: R-NB 481 Gray/Orange 2
Tuesday Jul 9, 2013 #
Orienteering warm up/down 6:39 [1] 0.79 km (8:23 / km)
shoes: O-Icebug - Black Spirit II OLX
Orienteering intervals 24:47 4.28 km (5:47 / km) +57m 5:26 / km
shoes: O-Icebug - Black Spirit II OLX
Monday Jul 8, 2013 #
Orienteering warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: O-Icebug - Black Spirit II OLX
Orienteering race 16:55 [4] 4.0 km (4:14 / km) +20m 4:08 / km
shoes: O-Icebug - Black Spirit II OLX
Sunday Jul 7, 2013 #
Orienteering warm up/down 15:00 [2] 2.2 km (6:49 / km) +40m 6:15 / km
shoes: O-Icebug - Black Spirit II OLX
Orienteering race 1:27:00 [4] 13.0 km (6:42 / km) +400m 5:48 / km
shoes: O-Icebug - Black Spirit II OLX
I had a pretty good race, for me, today, in the WOC Long Qualification. With my best 5k in the past 2 years (and ever) of 18:28, I know I’m about ~30%+ behind the best orienteers in the world on fitness, so my goal is to navigate just as well as the best orienteers in the World, and thus finish about ~30% back. At 34% back today, I came pretty close. That wasn’t enough to qualify for the finals – but I was only 9 minutes out of qualifying, just over 10% - and while I’m not sure if I’ll ever reach that 10% faster, if I can hold onto the speed I have, it’ll hopefully help in future WMOC’s – where I’m running M40 in a little less than a month.
Also, on a less competitive and more fun note, it was some really gorgeous, fun-to-run terrain – a place I hope to take the family to when they hold another multi-day on these maps, some upcoming year.
My preparation for the race consisted of arriving 3 days before race day (at 2am – long drive from Helsinki…), doing 2 trainings (WOC training map & a local meet 5k) at moderate-hard pace on Day -3, followed by about 5k at moderate-hard pace on Day -2, and relative rest (easy jog @ Sprint Models) on Day -1. Maybe not the best taper physically, but I find it’s important to run hard enough in terrain to understand your navigation strengths and weaknesses at speed, to learn to correct those.
On top of that, I drew a few sample courses on an old map of nearby terrain, and while I predicted the start completely wrong, the course planning exercise was very useful in understanding the types of navigational challenges they might throw at us – parallel features on hillsides, routes around marsh edges, routes through/near green, and the 3rd, 5th, etc... subtle contour feature from the nearest obvious attack point. Planning what I’d do on those sample-course legs really helped in decision making today.
As for the course itself, I’ll pick a few meaningful legs… You can find the GPS track
S-1: Noticed a road collecting feature that would lead me into 1, so decided to compass-bearing it while reading ahead – in particular studying the long leg ~2.4km from 4-5. Probably messed this route up a bit, as a hard bail 45-90 degrees left of the line to the road from the triangle looks like it would’ve been better – and I didn’t pick up on that in the bumpy 90m run to the start triangle. Stayed on the road for an easy attack off a hill, and down a reentrant.
4-5: Had decided that bailing right to the trail partway around, was better than up/down-ing my way along to the left of the line – which might have also had to mix with (easy-ish) marsh, or non-straight marsh-edge running. As I ran down the road, and had more time to read the leg, I decided that going even further along the road would make more and more sense – almost to the point of taking the road all the way around (which in retrospect looks like it might have been the best – though almost no one took it.) In my case, about halfway there, I noticed the forest on the left really opened up to Catching-Features-white, so I decided to angle over past the field – which had the added advantage of checking out some of the 9-10, and 11-12 terrain.
7-8: Decided to run straight line – through the non-wet white-marsh – to use the long rectangular buildings (greenhouses I thought?) to attack, as I pushed through the medium green approaching the “green-house”, I ended up right at the corner – and the overgrown field looked awful, so I decided to try the other side of the building when – whoa, I can see all the way through – the… chicken coop. And buildings are not out of bounds on ISOM, right, so… run right through the building to the end – then – another awful field to cross… Oh, wait! What’s that just to my left? Another chicken-coop… Probably a good 10-15 seconds faster than bashing through the green-slash fields would’ve been!
11-12: Started out okay, with some kinda crappy sidehilling, connected to a road then a repeat of a fast veg. boundary I’d seen 4-5, then up, nailed the corner, and attacked – inverting a contour – something I did only once today (vs. ~5 times in one of the training maps – learning, but not quite…) So in some fairly low-visibility pines (mapped with the same white as the ~200m visibility CF-white woods…?), I was checking out one small bump, and then another, neither of which were mine. So I decided to bail SW to the semi-open, seemingly likely en-route to a ~3 minute round-trip bail to the road – when the ground dropped again – and as the depression shape match continued, I had found my attack point! Turned a ~3+ minute error, into a 1 minute error.
13-14, and then 18-19: Were like some of the best technical parts of Colorado/Wyoming (as were a few of the other rough-open bits), where both an attention to the contour detail – and a head-up to identify (with lots of compass help) which far set of tall pines was which was important. On the latter (identifying white patches) - in both of these legs I had mis-identified one of the pine clusters en-route, but frequent, disciplined compass reads, and continual re-assessment corrected both of those with no harm done.
Speaking of compass reads – it’s worth nothing that only about 25% of total magnetic force is horizontal here (we’re at ~63 deg. North), vs. ~40% in the US – so lots of us have been struggling to keep our compass-bearings accurate on the run.
21-F: Was really hot and feeling quite tired – and was struggling against that as I worked hard to avoid too embarrassing a finish chute – which was good enough to tie several of the other NA men (phew) – but not enough to beat all the NA women (fast Ali!)
Saturday Jul 6, 2013 #
Orienteering 41:33 [1] 5.27 km (7:53 / km) +227m 6:29 / km
shoes: R-NB 481 Gray/Orange 2
GPS track is only from the 2nd map
Friday Jul 5, 2013 #
Orienteering 40:22 5.62 km (7:11 / km) +124m 6:28 / km
ahr:149 max:160 shoes: O-Icebug - Black Spirit II OLX
Thursday Jul 4, 2013 #
Running warm up/down 1:41 0.18 km (9:12 / km)
ahr:123 max:137 shoes: O-Icebug Sisu 10.5
Orienteering 33:13 5.07 km (6:33 / km) +94m 5:59 / km
ahr:142 max:157 shoes: O-Icebug - Black Spirit II OLX
Orienteering 15:16 1.93 km (7:55 / km) +163m 5:34 / km
ahr:140 max:152 shoes: O-Icebug - Black Spirit II OLX
Orienteering 58:41 6.41 km (9:09 / km) +222m 7:48 / km
ahr:146 max:162 shoes: O-Icebug Sisu 10.5
Wednesday Jul 3, 2013 #
Running 21:16 3.88 km (5:29 / km) +18m 5:21 / km
ahr:130 max:141 shoes: R-NB 481 Gray/Orange 2
Tuesday Jul 2, 2013 #
Running 22:22 [2] 4.0 km (5:36 / km)
shoes: R-NB 481 Gray/Orange 2
Monday Jul 1, 2013 #
Running 33:33 [2] 6.0 km (5:36 / km)
shoes: R-NB 481 Gray/Orange 2