Training Log Archive: sydIn the 31 days ending Aug 31, 2019:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||||||||||||||
Saturday Aug 31, 2019 #
11 AM
Run 46:54 5.32 mi (8:49 / mi) +44m 8:36 / mi
ahr:158 max:184 shoes: Ravenna 10.1
From the cottage. Did a little exploring in Sampson. Maybe next time we’ll have a map with all of the trails/overgrown roads.
Thursday Aug 29, 2019 #
4 PM
Run 45:43 5.1 mi (8:58 / mi) +42m 8:44 / mi
ahr:158 max:176 shoes: Ravenna 10.1
Really happy with the pace/effort level this week. Especially with a race last Saturday. Still not down to where I want to be, but making progress. Iron levels finally approaching ‘normal’? Took long enough.
Tuesday Aug 27, 2019 #
4 PM
Run 46:10 5.1 mi (9:03 / mi) +54m 8:46 / mi
ahr:164 max:186 shoes: Ravenna 10.1
On the trail. The worst of the summer heat/humidity seems to be past. Very nice running weather.
Monday Aug 26, 2019 #
6 PM
Bike - Mountain 1:10:22 14.52 mi (12.4 mph) +158m
ahr:137 max:163 shoes: Trek Superfly
Easy spin. One more week of relaxed training and then I'll get back to a more structured routine.
Saturday Aug 24, 2019 #
10 AM
Orienteering 5:50:03 16.96 mi (20:38 / mi) +1304m 16:40 / mi
ahr:125 max:188 37c shoes: Speedcross 4 - Purple
Decided to make the drive up for the Ellicottville rogaine. Really glad we did, the map was so cool!
Plan going in was to have fun and enjoy a beautiful day in the woods. I started off on the W map which had all of the rock formations. I hit my first two points with a crowd, but after that it cleared out and I was on my own for most of the rest of the race. Navigation went smoothly for the first section. My legs did not have much oomf on the uphills so I just settled in to an easy pace and chugged along. The rock city part of the map was so neat. Massive rock formations with a maze of trails in between. Struggled a bit with 19. Came in from above because I didn't realize quite how massive the rocks were. Had to find a way down into the maze and lost contact in the process. Eventually stumbled on to the control. Continued on my way enjoying the huge rocks scattered throughout the forest. A lot of hesitation on the way to 14. I thought I might have passed the control, but ended up right at it.
Crossed over to the second half of this map and my navigation got a bit sloppy. Thought I had hit too high for 36 so headed down the stream, but I was actually all of 20 feet too low. It was right around the corner from where I had first arrived. Left the trail for 27 at the wrong bend. It seemed like I was climbing way too much and it turns out that I was... Waffled around on 13 trying to decide how to get down in between the rocks. Pulled it back together and the rest of the map went smoothly.
Paused at 9 to reassess the plan. I was 3.5 h in and still had all of the E map left. It looked like I wouldn't be clearing so decided to drop 5. Legs finally started to come around as I was heading N and I was able to pick up the pace. Cruised along checking off points. I was running short on time so dropped 40 (and 7) and started heading back. Once I finished Kevin pointed out that I should have dropped 17 instead and I would have had 20 more points...ah well. Trudged up the final hill and had a nice long decent to the finish.
2 OA, 1 female. Really enjoyed this race! The map was fantastic and the navigation was challenging for a rogaine. Would definitely come back.
Thursday Aug 22, 2019 #
6 PM
Run 37:21 4.03 mi (9:16 / mi) +46m 8:57 / mi
ahr:166 max:189 shoes: Ravenna 10.1
Trot on the trail.
Wednesday Aug 21, 2019 #
7 PM
Bike - Mountain 1:03:08 14.51 mi (13.8 mph) +160m
ahr:133 max:161 shoes: Trek Superfly
Beautiful evening for a spin!
Monday Aug 19, 2019 #
Note
My return trip was unfortunately just as eventful as my trip to Norway. Flight from Oslo to Newark was fine. Landed in Newark, went through all the things, made it to my gate...and got a text that the flight to Pittsburgh was delayed. Walked around for a while. Flight kept getting delayed further. As I sat watching a thunderstorm a couple of miles from the airport they started cancelling flights. Not good. The 3 flights to Pittsburgh after mine were all cancelled. Mine was hanging on, I was holding out hope that it would go out later, but then it was cancelled too :( And with 3 planes of people already trying to get to Pittsburgh the next day I could only get on a standby list. Ridiculous. Gave up on that and decided to just drive. Rented a car and drove across PA. Stopped for a 30 min power nap along the way. Made it home at 1:30 am and then got up at 6 am for work today. Argued (politely) with a woman on the phone for 40 min to get the checked bag I had left in Newark on a plane to Pittsburgh today. Success. Returned the rental after work and picked up my bag and the correct car. Travel is finally complete! I'm tired.
C • Oy 5
5 PM
Run 37:55 4.03 mi (9:24 / mi) +43m 9:06 / mi
ahr:154 max:172 shoes: Ravenna 10.1
Back to the heat and humidity.
Saturday Aug 17, 2019 #
12 PM
Orienteering race 1:15:16 4.41 mi (17:04 / mi) +179m 15:09 / mi
ahr:105 max:136 15c shoes: Falcons 1
Spectator race at Mork. A4. 6.3 km.
In the pouring rain. I started with Kevin since it was the open course and you could start at any time. We made it to 1 at the same time and then I didn't see him again. Took it easy and enjoyed the woods. There were so many people! My navigation was pretty clean. 4 - Couldn't quite figure out the terrain in the circle. I got close enough and then there were a bunch of people that led me to it. 10 - The ride to the river crossing was beautiful :) 13 - Drifted E and had to correct. I'm finally getting the hang of this terrain just in time to leave.
Then we spectated the relay. So fun to watch!
In the pouring rain. I started with Kevin since it was the open course and you could start at any time. We made it to 1 at the same time and then I didn't see him again. Took it easy and enjoyed the woods. There were so many people! My navigation was pretty clean. 4 - Couldn't quite figure out the terrain in the circle. I got close enough and then there were a bunch of people that led me to it. 10 - The ride to the river crossing was beautiful :) 13 - Drifted E and had to correct. I'm finally getting the hang of this terrain just in time to leave.
Then we spectated the relay. So fun to watch!
Run 8:11 0.66 mi (12:24 / mi) +9m 11:53 / mi
ahr:124 max:136 shoes: Falcons 1
Back to the car with a quick stop to download.
Friday Aug 16, 2019 #
11 AM
Hiking 1:21:16 [3] 2.62 mi (31:01 / mi) +96m 27:52 / mi
shoes: Ravenna 9
We wanted to get to Sweden since we were so close! Decided on a short hike in Tresticklans National Park. An enjoyable morning walk with nice views of the lake. Legs feeling much better than yesterday. The long took a lot out of me!
Thursday Aug 15, 2019 #
12 PM
Hiking 2:28:12 [2] 4.88 mi (30:22 / mi) +86m 28:48 / mi
shoes: Ravenna 9
Mom and I cheered for Kevin at the spectator race in the morning. It looked like a fun course, but my legs were beat from yesterday so I opted not to run.
Then we went for a walk around the coast of Asmaloy. It was pretty - lots of bare rock. And we mostly had the path to ourselves. Kevin misread the scale bar and it ended up being quite a bit farther than expected. I was dragging by the end. Should have brought some snacks.
Then we went for a walk around the coast of Asmaloy. It was pretty - lots of bare rock. And we mostly had the path to ourselves. Kevin misread the scale bar and it ended up being quite a bit farther than expected. I was dragging by the end. Should have brought some snacks.
Wednesday Aug 14, 2019 #
12 PM
Run 10:00 [2] 0.75 mi (13:20 / mi)
shoes: Falcons 1
Warmup/cooldown.
1 PM
Orienteering 2:10:51 [4] 9.14 mi (14:19 / mi) +254m 13:11 / mi
ahr:108 max:147 21c shoes: Falcons 1
WOC Long (11.7 km)
I was told at 8 pm the evening before the race that I would not be allowed to run in the long because I did not have a race with a world ranking score >600. (I have never run a WRE before the WOC middle qualifier). This was incredibly disappointing as I had travelled across the world to run in this race. It does state that somewhere in the rules, and I am fine with following the rules, but that should be checked well in advance. Not the evening before when a start list has already been handed out. Erin and the team were fantastic. A complaint was filed and the committee ruled unanimously that all of the athletes could run (there were a number of others in a similar situation). It wasn't all sorted until 9:30 pm, so I really was not in an ideal mental place for the evening before a big race. But at least I got to race!
Spent the morning in quarantine getting in the right mental state for some solid orienteering. Goal was a clean race.
Started in the arena! That was a neat experience. Tried to look like I knew what I was doing while standing on the platform. Had a good first control which helped settle my nerves. Took the road around to 2. When I came over the hilltop there were like 8 men with cameras camped out on the other side. Lots of clicking as I punched. I figured they were calibrating their settings while waiting for the top men to come through. Clean through the first loop and then on to the first long leg. It took me longer than it should have to come to a decision on a route. Not sure that I picked a great route, but I did execute it well. A few short controls and then another long leg. I took the road around, but maybe should have cut through earlier? Some hesitation close to the circle, but sorted it out quickly. Went straight to 11 and drifted a little N. Probably should have gone around. Then through the arena passage and on to the last part of the course! Went around on the trail to 15. Then just had to keep my focus for the last few controls. By the end I was almost used to all of the cameramen in the woods.
Quite happy with this race. I had a clean run and enjoyed the course (although it did seem like a lot of road running). I had a loose goal time of 2:10 and I came very close. I feel slow comparatively, but I am definitely satisfied with my run.
I was told at 8 pm the evening before the race that I would not be allowed to run in the long because I did not have a race with a world ranking score >600. (I have never run a WRE before the WOC middle qualifier). This was incredibly disappointing as I had travelled across the world to run in this race. It does state that somewhere in the rules, and I am fine with following the rules, but that should be checked well in advance. Not the evening before when a start list has already been handed out. Erin and the team were fantastic. A complaint was filed and the committee ruled unanimously that all of the athletes could run (there were a number of others in a similar situation). It wasn't all sorted until 9:30 pm, so I really was not in an ideal mental place for the evening before a big race. But at least I got to race!
Spent the morning in quarantine getting in the right mental state for some solid orienteering. Goal was a clean race.
Started in the arena! That was a neat experience. Tried to look like I knew what I was doing while standing on the platform. Had a good first control which helped settle my nerves. Took the road around to 2. When I came over the hilltop there were like 8 men with cameras camped out on the other side. Lots of clicking as I punched. I figured they were calibrating their settings while waiting for the top men to come through. Clean through the first loop and then on to the first long leg. It took me longer than it should have to come to a decision on a route. Not sure that I picked a great route, but I did execute it well. A few short controls and then another long leg. I took the road around, but maybe should have cut through earlier? Some hesitation close to the circle, but sorted it out quickly. Went straight to 11 and drifted a little N. Probably should have gone around. Then through the arena passage and on to the last part of the course! Went around on the trail to 15. Then just had to keep my focus for the last few controls. By the end I was almost used to all of the cameramen in the woods.
Quite happy with this race. I had a clean run and enjoyed the course (although it did seem like a lot of road running). I had a loose goal time of 2:10 and I came very close. I feel slow comparatively, but I am definitely satisfied with my run.
C • Wow! 9
Tuesday Aug 13, 2019 #
Event: WOC 2019 - Norway
9 AM
Run 15:00 [2] 1.0 mi (15:00 / mi)
shoes: Falcons 1
Warmup/cooldown.
10 AM
Orienteering 1:01:14 [4] 3.39 mi (18:04 / mi) +169m 15:38 / mi
ahr:113 max:146 13c shoes: Falcons 1
WOC Middle Qualifier - Heat 1 (3.9 km)
Not the race I was hoping to have for my WOC debut. 1-3 went well. I was running my own race and reading the map well. Small mistake on 4. I overran the control and corrected off the next set of cliffs. Refocused and 5-9 were clean. Then a massive error on 10 when I tried to pick up the pace. I did intend to go around the cliffs to the north, but my bearing was slightly off after climbing the hill and I wasn't maintaining contact with my map. When I realized I had no idea where I was I just ran around aimlessly (thinking of all those people watching my dot wander) instead of stopping and taking the time to relocate. Took way too long to figure it out. A disappointing run, but it was an awesome experience and I'm looking forward to the long tomorrow!
Not the race I was hoping to have for my WOC debut. 1-3 went well. I was running my own race and reading the map well. Small mistake on 4. I overran the control and corrected off the next set of cliffs. Refocused and 5-9 were clean. Then a massive error on 10 when I tried to pick up the pace. I did intend to go around the cliffs to the north, but my bearing was slightly off after climbing the hill and I wasn't maintaining contact with my map. When I realized I had no idea where I was I just ran around aimlessly (thinking of all those people watching my dot wander) instead of stopping and taking the time to relocate. Took way too long to figure it out. A disappointing run, but it was an awesome experience and I'm looking forward to the long tomorrow!
Monday Aug 12, 2019 #
11 AM
Orienteering 36:37 [3] 1.94 mi (18:53 / mi) +59m 17:15 / mi
ahr:115 max:140 10c shoes: Speedcross 4 - Purple
Model event. We arrived later than most other teams and there were herd paths in the woods between the controls. I did a few out of order to make sure I was focusing on my navigation and not just following tracks. Went pretty well. Difference between knolls/hilltops/cliffs/unmapped rocky areas is really starting to click.
Sunday Aug 11, 2019 #
9 AM
Run 13:27 0.72 mi (18:41 / mi) +56m 15:01 / mi
ahr:122 max:152 shoes: Falcons 1
Jog out to 11.
Orienteering 14:40 0.85 mi (17:15 / mi) +41m 15:00 / mi
ahr:119 max:159 4c shoes: Falcons 1
Gillingsrod. I wanted to get in a few controls moving at a faster pace so I ran 11-14 on the classic course. It went well. I’m starting to have some flow in this terrain and I was able to maintain good map contact.
C • Yay! 4
Run 4:23 0.31 mi (14:08 / mi)
ahr:132 max:146 shoes: Falcons 1
Back to the car along a pretty ravine.
Saturday Aug 10, 2019 #
10 AM
Run 9:03 0.53 mi (17:04 / mi) +69m 12:08 / mi
ahr:120 max:156 shoes: Falcons 1
To the start.
Orienteering 1:14:06 3.32 mi (22:19 / mi) +156m 19:29 / mi
ahr:121 max:150 18c shoes: Falcons 1
Navimania. There were supposed to be flags up for this training, but due to some miscommunication only 1-10 had flags. 11-19 were unmarked. Most of the controls went well, but there were a few that did not. Very confused at 5. I think I just wasn’t low enough the first time? Once there were no flags I spent some time confirming I was in the right place. Felt confident that I was for each one, but wasn’t moving very quickly. I am finding it easier to run in this terrain as I keep going out.
Friday Aug 9, 2019 #
Note
After 3 (!) cancelled flights and way too much time spent in airports and on airplanes I finally made it to Norway!!
7 PM
Run 3:05 0.29 mi (10:38 / mi) +30m 8:03 / mi
ahr:145 max:154 shoes: Falcons 1
To the start.
Orienteering 59:28 2.94 mi (20:14 / mi) +124m 17:53 / mi
ahr:160 max:184 10c shoes: Speedcross 4 - Purple
Daelaene. 1-6, 10-8, back to the start. Checking out various terrain/features. Lots of walking.
Run 2:48 0.28 mi (9:59 / mi)
ahr:165 max:172 shoes: Falcons 1
Back to the car.
Monday Aug 5, 2019 #
6 PM
Bike - Mountain 1:08:21 14.49 mi (12.7 mph) +154m
ahr:127 max:153
Sunday Aug 4, 2019 #
7 PM
Run 50:27 4.65 mi (10:51 / mi) +137m 9:56 / mi
ahr:156 max:181 shoes: Speedcross 4 - Aqua
Short trail loop at South Park. Rained lightly most of the time, but never turned into anything more.
Saturday Aug 3, 2019 #
8 AM
Run 46:22 5.07 mi (9:09 / mi) +50m 8:53 / mi
ahr:164 max:181 shoes: Ravenna 10.1
On the trail. Studied a Norway map.
Thursday Aug 1, 2019 #
7 PM
Run 42:15 5.02 mi (8:25 / mi) +44m 8:12 / mi
ahr:152 max:175 shoes: Ravenna 10.1
Tempo in the middle (7:40, 7:55, 7:09). This felt fantastic! Definitely could have gone faster if I didn’t have major stomach cramps from running too soon after dinner... I think my iron levels have finally returned to normal. Just in time :)