Training Log Archive: O Steve!

Badger O decent but nothing great....should have been 10 minutes faster at least....you could easlily have a disaster if you were not on the map due to the difficulty of relocating....very nice course....theme of the day: a mapped single tree in a white forrest?....control 4 will likely go down as a legendary control.........the run from 7 to 8?...pack a lunch....

Long - Splits

who knew?...Orienteering had a hand in developing the skate technique in nordic skiing...from a norwegian web site...

"The development was concentrated to the very fast expansion of the free technique or the skating step as we called it at this time. When the delegates gathered at Landmark hotel in Vancouver May 29 1985, in connection with the FIS congress, one major item was on the agenda. ?The future of the Cross-Country sport ? to skate or not?. The technique itself was used since a long time in the ski orienteering sport when the athletes chose to use existing roads between the controls. I myself participated in this sport and I remember that 40 years ago I bought thin steel edges and mounted them on my Cross-Country skis in order to get more speed by skating on icy or hard packed roads. The former ski orienteering athlete Pauli Siitonen from Finland used this technique in competitions above all in Middle Europe, like Marcialonga in Italy or Dolomitenlauf in Austria, and his technique was called the Siitonen step. He used only a half step by pushing one ski to the left or right and the other ski was in the track. The step was used above all in the flat parts of the track."

....looks like another new AR super group will be out in force for the Adventure O...Mandatory Off the Map Suicide?....with "our other brother" Darrell....and the DandR....

Road Trip to Wisconsin for Badger O meet on Saturday!

C • badger 2

simulated tri start intervals....

100 fast/:45 rest/300/3:00rest x 3

times:

1:24/4:39
1:22/4:38
1:23/4:39

not bad....

did some hill repeats on the bike near Kenwwod and Walker.....

21/25/21/21/25 with :60 rest...week 4 day 1......missed on the last one....suppose to do 32 or more....

Im a TOUGHPERSYN!..and I got the stones to prove it!....so here is the rundown for the competition to determine the tuffest of the tuff...!

we started with a dodgeball game and I dont think I have thrown a ball for any reason in 25 years....my throwing arm was pitiful (I can only hope I didnt look like one of those old parents that threw like a girl i remember from my youth) and it hurt like hell as my arm balked at the throwing motion....with so much chaos I dont think people noticed my lack of throwing skills but it was pretty bad...

elimination from the game determined who you would team up with for the first section of the race...I got the prez.....good deal....we dash back to the central TA at JJ's house...

run back to the TA with IH....

2 special test....sit in a kiddie pool blindfolded and find 3 marbles....(ok, this kinda sucked)...and then start a fire with flint and stone.....by the time I did the kiddie pool test my partner IH had started the fire and we were off to the photo O together...

Photo O...IH and I have to run to the lake street bridge and recreate 4 photos from near the bridge....we figure it out fairly quickly and run back to the TA....

get maps...highlight the controls (hard to see on the map) and transition to the bike.....

Bike over to Hidden Falls on other side of the river via the Ford Street Bridge...took me a minute of two while I was rolling to figure out where I was on the map and where I was going but no mistakes....moving well....

bike to run transition...

...navigate to the big reentrant leading to hidden falls and then run the creek up to the falls....MC and JB and Waima catch me on this section and we apparently pass by the flagging signaling the end of the creek run so we all climb up the waterfall and out the top choosing to take the road back down to the TA where we then run 4 hill repeats on the hill out of Hidden falls and the river bottoms....I take a conservative approach to the hill repeats and like others take the time to study the map as I hike part of the hill.....

boy this changing shoes is getting old......transition back to bike....

C • shoes 2

navigate over to pike island using a up and over route using the HWY 5 bridge.....MC/JB and I are confused a bit coming down into the gorge looking for Pike island....I must say I was dissapointed I couldnt figure this out immediately...but even in familiar areas you can find yourself confused if you dont stay in the map...SR also passes us on this section....

transition to run...

navigate to a point on Pike Island and then run to other flag across a very muddy mushy section...we then choose to run the short loop on Pike Island (there was a long, middle, short loop choice)....

run to bike...Im getting good at switching shoes....

bike trail to O area on west side of river..the entire field is navigating well....we are not making any major mistakes and we are not catching anyone....

yep...I am changing shoes again....

I Orienteer this section with MC and JB...we crawl through the wrong culvert (like most in the field) and then locate the right one...toughest part of the day was crawling through the 30 meter culvert on hands and knees on rocky concrete with legs threatening to cramp...we make short work of this section that also included a fun climb up a small water fall.....most have trails that lead to the control but we do bushwhack back to the bike trail that leads back to the bikes...still dont make up any ground which means everyone is navigating very well...

C • meeting??? 3

C • rock 1

yep...another shoe change.....O to bike.....

bike to CP located in the neighbor hood park depression near the river....with darkness falling MC and JB (who I had split from to take a different route to this CP) and I had trouble locating the flagging tape....but after giving up I found it on the way back to my bike....

bike back to the finish with no bobbles for an off the clock challenge....

off the clock run with medicine ball to see how many "repeats" you can do in 2 minutes....I get in "almost" 8...SR wins this challenge with 12....

I finish the Toughpersyn in 2:59:20 with a HR average of 136...not including the 2:00 medicine ball run at the end...

thanks to JJ and MAJ for a great workout and good time....Very sore this morning.....damn that culvert crawl.....

7x200 with 1:00 rest.....

3:03/3:05/3:03/3:02/3:05/3:05/3:02....average 3:03-:04/100

starting to pair down into some speed.....

7th swim workout of the year....

push ups 25/30/20/20/30 2:00 rest, week 3, 3rd workout....

time to move up.....

Getting Pumped up for Tough Persyn!

Talked to one of the states top triathletes at the pool last night....it was his first time swimming in 7 months....

I discussed my "10 interval swim workouts and you get 95% of your speed" theory and he totally concurred....he won the Manitou Sprint triathon last year and was hittting the pools to get ready for this years event the 2nd week in June...he said that if he swam alot he might be :10-:20 faster in the half mile swim and it just was not worth it....

the dirty little secret of some of the top triathletes?....if you are doing sprint triathlons you can get away with very few hours of training....as long as you hit it pretty good....and if you are a decent swimmer you can get away with very little training...

and without knowing it we both had done the same swim workout....7x200's....he was doing his in 2:20 and leaving on 3:00 and I was doing them in 3:04 or so and leaving roughly on 4:00...he was in and out of the pool in 20 minutes...in and out of the gym in 35 minutes flat........

Paddling is similar in AR....very few...and I mean very few actually train for the paddle.....I bet if I got 5 paddle sessions in before paddling in a race I could raise my speed up decently.....may have to do this for the tri loppet.....

C • How Long? 2

easier trail run with Kari on the east cedar single track maze....

with Kari...back around the west side of Cedar after run...

Hiking with Kari at Battlecreek....used poles.....