Training Log Archive: O Steve!

Event: MNOC Adventure-O
 

Adventure O and it is hot....first O section around Kinni and I am moving very slow to make sure I pace for a 8 hour event in the heat...I realize that the pace for the heat with me is just to slow...we pick up the points without much problem but its hot...did I mention its hot....

Orientering to Paddle

We paddle over to Afton without much problem...

Hike over to the bottom of Afton Alps...

I screw up and we go do the mt bike course first...its brutal, its hot and we are off our bikes more than on them....not much fun and we then realize we have blown our race by doing this section first before the road bike portion.....our 3 pts will not count (we let Ian know at the finish) and our race is basically done....

Kari and I discuss just calling it a day and heading back, but after standing around awhile we decide to just get the mandatory points and then decide along the way how many of the other points to get....the primary reason I decide to continue is to get a long workout in.....

Did the mandatory TA points on the bike and did not bother with the 3 point O section on the other side of Afton....the bike is basically hill repeats and I am cooked....

We take a break in the A/C at Afton, trying to cool down, before going out on the next O section ...

Hike along and decide to just pick up 3 points of 10?? before paddling back....

Jump in the water before paddling....did not want to leave...

jumped back in the water.....

trek up to overlook and special test....

we spell out "Gear Junkie" with tape (not bad for quick thinking) and I suck at the hammer thing but we get it done...

we hike along and do decide to get all the points in the last O section before punching in for an official finish....we dont even consider the out and back trek for the last optional CP at Devils Den...

...even though we crawled through the course (more about me than Kari) my HR avg for the enture event is 133 which is close to a pace I could sustain for that period of time...I am just not capable of even a decent pace in weather this hot....and its tough for me to do events in this kind of heat....

Went to Adv O meeting last night...Kari and I are doing our typical 2 person team thing....We will be on both sides of the River Near Afton...

9 sections with 8 TA's....all CP's within each section is "rogaine" style, get as many as you want...the only thing that is mandotory is the TA's...8 hours to finish...

so this will involve this basic strategy questions: how many CP's to get in each section?

So I went back and looked oat our team times and results in the AR Tune Up, Adv O and Roagine....

Rough averages: The winning teams usually are 70% our teams time and we typically get 60% of the CP's the winning team will get in a Rogaine....

So, for our race I figure a good rule of thumb will be to look at getting just over half of the Cp's in each section before moving on...and perhaps make sure we can be in the last section in plenty of time so that we can go for as many points in the last section close to the finish line where we will need to be back before 8 hours before penalties accumulate....it will be easier to assess maximizing time in the last section...

anyone want to chime in on this strategy?....other things to consider>...am I missing anything?...I am all ears....

One other note: at this years Adv O it will be critical to collect and carefully record all the manual punches on the CP's in each section (only the TA's are manual punch) at the finish line.....

does anyome know the plans for doing this?....

reading punches on cards that are muddy, wet, and bloody as well as possible punched light or in the wrong place.....seems like a process that makes quick accurate results very difficult.....there is usually a heavy dose of the honor system invovled in Rogaine results (and personally I can remember accurately how many I got after lookiong at the map at the finish but I am not sure I could remember as well on a 8 hour muti sport couse like this one....

C • results and reading the cards 5

power walk through Kenwood and Uptown around NW side of Calhoun and back on a hot day with Kari....we have a race tomorrow and it was to hot to run....had to push a bit to keep HR up...

Rode over to Wirth for a couple loops 19:27/19:18 (128 avg HR)....first loop I was held up a bit, the 2nd I endo'ed over the big log pile (dumb mistake to apply the front break at the wrong time....I was riding at a eased pace but trying to punch the uphills for a mild bike interval fartlek ride..it was a bit dusty but the lower pressure in my tires seemed to help with grip.....easy ride over and back...

this was a small victory....I would not have predicted interval times this good after my recent sluggish 450 yd time trial.

the classic 10-100's w/:45 rest...

1:27/1:28/1:28/1:27/1:26/1:26/1:27/1:27/1:28/1:28

swam pretty hard to make them all well under 1:30...but these are times I can live with....

3:32 rest

cooled down with 3x50 with 1:00 and then :30 rest...

:45/:47/:45/:48

C • 100m or 100y ? 2

I am feeling pretty good after my first triathlon and decided to keep working on some speed for my last two...I want to push my 1/2 mile swim time just a bit and try to shave some time off my 5K run speed...both remaining tris have these distances.....and I have some history of splits from having done them before....I hope to go 26:15 or so on the 5K by taking :04/:05 mile off my mile splits and hope to take another :30 off my half mile swim time while keeping my bike splits the same....challenging goals that will require me to prepare and race hard....

right at this moment I dont have any run pain and my legs feel better than they have in recent history so my plan is to run 4 interval workouts at the track before my next tri on Aug 4th....The St Louis Park High track is open and very nice so I biked over for a traditional workout for me....5x800 (1/2 mile) repeats with about 2:30 or so rest inerval...The intervals done at 5K race pace.....

results:

4:14

2:23 rest (walk up and back)

4:03

2:32 rest

4:06

2:45 rest

4:05

2:33 rest

4:07

4:20 (walk a lap)the first was a bit sluggish but I was runnig the HR up to 160-170 (first/last) on the intervals (felt like my pace in a 5K triathlon (or just a bit faster?) and I was down to 110-120's (first/last) on the rest intervals.....this tells me I might be able to run 8:24's off the bike or perhaps better if I keep workiong on it.....total run segment avg HR (with rests) 147 avg....174mxs....

tranisition to from and to bike....

bike to and from St Louis Park High track....