Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RLShadow

In the 31 days ending Oct 31, 2010:

activity	#	time	miles		km		+ft
Mapping	4	10:58:00	14.65	(44:54)	23.58	(27:54)	158
Course setting	4	10:07:26	18.1	(33:34)	29.13	(20:51)	228
Running	13	8:19:00	54.96	(9:05)	88.45	(5:39)	1090
Orienteering	3	6:04:33	12.17		19.59		1081
Walking	2	46:00	1.71	(26:56)	2.75	(16:44)	1366
Racquetball	2	45:00
Total	23	36:59:59	101.59		163.5		3923

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Saturday Oct 30, 2010 #

11 AM

Running 33:36 [3] 4.01 mi (8:23 / mi) +87ft 8:13 / mi
max:150 shoes: Gel Kahana 4 July 2010

Hojack Trail run, with Homer in tow (or rather, he was towing me for the first mile, then he settled into my pace, then I was towing/encouraging him the last half mile or so). From Klem to Lake and back.

Thursday Oct 28, 2010 #

10 AM

Running 41:31 [2] 4.75 mi (8:44 / mi) +128ft 8:31 / mi
shoes: Gel Kahana 4 July 2010

Hojack Trail run. From Klem, heading NW, then did a loop through the Forest Lawn neighborhood off of Lake Rd.

Wednesday Oct 27, 2010 #

11 AM

Mapping 1:35:00 [1] 1.89 mi (50:10 / mi) +53ft 48:52 / mi
shoes: Montrail Mountain Masochist

Took advantage of the nice fall day to get a little bit of mapping done at Whiting Road.

Tuesday Oct 26, 2010 #

11 AM

Running 50:14 [2] 5.91 mi (8:30 / mi) +162ft 8:17 / mi
max:150 shoes: Asics Gel Nimbus 11

I had to pick up an amplifier from the Sound Source that I had left there for repair, so I went dressed to run and did a Park Ave./downtown run. Lovely day, mid to upper 60's, lots of colorful leaves, not too windy.

Sunday Oct 24, 2010 #

Event: ROC - Rotary Sunshine Camp

8 AM

Course setting 2:33:26 [1] 5.51 mi (27:51 / mi) +228ft 26:48 / mi
shoes: Gel Kahana 4 July 2010

Setting out controls for today's event at Rotary Sunshine Camp.

I was glad that I put out around 12-14 of the control stands and about 5 of the control flags yesterday (for the controls in the western section), because that enabled me to do a single loop of the 18 or so western-most controls, which would have been much more difficult if I had had to carry all of the control stands and all control flags. As it was, I got everything out comfortably on time (by around 11 am), which is much less stressful that how it usually comes down, trying to get the last few out right before noon.

The meet seemed to be reasonably well received. The map certainly needs to be improved in a number of places, which I knew, and which was (very politely) pointed out by a couple of people.

Saturday Oct 23, 2010 #

Course setting 1:27:00 [1] 2.42 mi (35:57 / mi)
shoes: Gel Kahana 4 July 2010

Setting out some control stands and flags at Rotary, to slightly lighten the job of setting controls tomorrow morning.

Friday Oct 22, 2010 #

Running (Treadmill) 45:30 [2] 4.75 mi (9:35 / mi)
shoes: Asics Gel Nimbus 11

Treadmill workout at the Webster rec center. Just couldn't get myself out in the blustery conditions. Need to HTFU before winter hits.

Thursday Oct 21, 2010 #

Note

I think I figured out how to upload the GPS tracks from my non-impressive US Champs run at Moreau (especially Day 2 was non-impressive, actually downright embarrassing).

Day 1:

Day 1 route

Day 2:

Day 2 route

Comments on my routes a bit later ...

Wednesday Oct 20, 2010 #

10 AM

Running 1:11:57 [2] 8.14 mi (8:50 / mi) +185ft 8:39 / mi
shoes: Gel Kahana 4 July 2010

Urban run, on a very fine day (temp around 50, sunny, leaves very colorful, not much wind). From Park near Berkeley. Made a short loop with a jacket on, swung by the car to ditch the jacket because I was really overheating. Ran the rest of the way in shorts and tee shirt; got a little chilly at first but then it was fine.

Tuesday Oct 19, 2010 #

Course setting 3:00:00 [1] 4.9 mi (36:44 / mi)
shoes: New Balance 749 (trail)

Final check-out of some control points, and touching up of the map in a few spots, at Rotary.

Monday Oct 18, 2010 #

Running 32:10 [1] 3.25 mi (9:54 / mi)
shoes: Gel Kahana 4 July 2010

Easy run. From home; first, about a 1-mile run with Homer, then dropped Homer off at the house, ran over to Finn Park, once around the big field, and back home.

Sunday Oct 17, 2010 #

9 AM

Orienteering race 2:11:43 [3] 8.98 km (14:40 / km) +644ft 13:13 / km
shoes: Montrail Mountain Masochist

Day 2 of the US Champs. I really didn't think I could do worse than yesterday, but I managed to. Three controls with very major errors. One of them, extremely major.

What can I say, this was just extremely complicated, technical terrain, and I clearly am not up to the challenge.

And as Stina observed -- on this terrain, it usually doesn't happen that there is a minor error. Either you know right where you are, or you're totally lost, with a very difficult relocation challenge. So any errors are big ones -- as I showed yesterday and confirmed several times over today.

More details, including a map with my (no doubt very amusing) GPS track, later.

Very pathetic spot in the standings, as I knew it would be. 17th out of 27 in my age group for the 2-day total. But even worse for my 1-day result on Sunday, which was 21st out of 25. In fact, on Sunday I only actually beat the time of two finishers in my age group, plus one dnf and one mp.

Walking 23:32 [3] 0.79 mi (29:54 / mi) +783ft 15:24 / mi
shoes: Montrail Mountain Masochist

Walk to Day 2 start. Short but very steep.

Day 2 Green X - Splits

Saturday Oct 16, 2010 #

Event: US Two-day Classic O Championships

11 AM

Orienteering race 1:49:50 [3] 7.07 km (15:33 / km) +437ft 14:12 / km
shoes: Montrail Mountain Masochist

Very tough orienteering. One major disaster, on a 1.2 km leg through very complex terrain with many parallel swamps and lines of cliffs, that made it difficult to relocate once I lost contact with the map. That error was frustrating but kind of excusable, because it was indeed a tough leg. While I was wandering around lost, another orienteer, on Green Y (M-Green) came up to me and asked "Could you tell me where we are on the map?", and my answer was very easy: "I have no idea!"

Also lost some time on the next to last control, which was non-trivial but really not all that tough. I just relaxed and took it way too lightly.

Other than that, no big errors, but very slow and cautious, especially after the disaster on control 3.

Last I looked, I was 13th out of 23 in M60.

Walking 22:28 [2] 0.92 mi (24:25 / mi) +583ft 15:16 / mi
shoes: Montrail Mountain Masochist

Walk to Day 1 start.

Day 1 Green X - Splits

Friday Oct 15, 2010 #

Running (Treadmill) 30:00 [2] 2.5 mi (12:00 / mi) +320ft 10:42 / mi
shoes: Asics Gel Nimbus 11

Pretty lame workout, but I hadn't done anything for the last several days except course setting and mapping, and I felt like I needed to at least try to wake my legs up prior to the Moreau meet this weekend.

Treadmill at the Webster Rec Center, on what they called the "alpine pass" workout, which went up to an incline of 7% (I could have selected a higher max incline, and I should have). The speed was generally too low for a very substantial workout, with the incline that I used.

Wednesday Oct 13, 2010 #

Event: ROC - Stop-By-Rochester-On-Your-Way

Course setting 1:29:00 [1] 2.27 mi (39:13 / mi)
shoes: Montrail Mountain Masochist

Streamering some control points at Rotary.

Course setting 1:38:00 [1] 3.0 mi (32:40 / mi)
shoes: Montrail Mountain Masochist

Setting out Sprint controls at the Webster meet, then doing some misc. walking around looking for photo opportunities during the Spring and the Score-O.

C • Electrical engineers 2

Tuesday Oct 12, 2010 #

Note
(rest day)

Had planned on running, but I felt a hint of a cold coming on, nothing terrible, but since I'm going to the Moreau meet this weekend, I didn't want to aggravate it.

Monday Oct 11, 2010 #

Mapping 3:24:00 [1] 3.8 mi (53:41 / mi)
shoes: Montrail Mountain Masochist

More Rotary mapping. On DEC lands today.

Running 9:23 [3] 1.03 mi (9:06 / mi)
shoes: Gel Kahana 4 July 2010

Short run with grandchild Freddie (about 20 months old) in baby jogger. Not sure how well he'd like it, as I've only tried him in it a couple of times, so I didn't go far. I'd rather have him being happy the whole time, than enjoying it for a while and then losing interest and ending up with an unpleasant recollection of the run. It went very well, he didn't complain at all ... Ran from home, to end of Woodland, down the short trail to the next street, around a block, and then back home.

Definitely more tiring on the arms than running unencumbered.

C • stroller 2

Saturday Oct 9, 2010 #

Event: 2010 Golden Leaf Orienteering Fest

Friday Oct 8, 2010 #

12 PM

Running 1:08:22 [2] 7.85 mi (8:43 / mi) +195ft 8:31 / mi
shoes: Asics Gel Nimbus 11

Urban run, starting from Park near Berkeley. Nice day, sunny, pleasant temps (low 60's maybe), although quite windy.

Thursday Oct 7, 2010 #

9 AM

Mapping 4:11:00 [1] 6.36 mi (39:28 / mi) +105ft 38:52 / mi
shoes: Montrail Mountain Masochist

Mapping at Rotary, on the Sunshine Campus part. Good weather for a change.

Wednesday Oct 6, 2010 #

Mapping 1:48:00 [1] 2.6 mi (41:32 / mi)
shoes: Hiking boots

Mapping (attempt) at Rotary map, on DEC land. After getting rained out the last two days, I was anxious to make some progress so I headed out, even though the weather was marginal. A forecast I heard talked about rain after 1:00, so I figured that should give me 3-4 decent hours of mapping, enough to justify the trip. Turns out that the rain arrived about 2 hours early. I was pretty soggy by the time I got back to the car. I did make some progress but not nearly as much as I had hoped.

4 PM

Running (With dog) 21:59 [3] 2.55 mi (8:37 / mi) +13ft 8:35 / mi
shoes: Gel Kahana 4 July 2010

Late afternoon run to Finn Park and back with Homer.

Tuesday Oct 5, 2010 #

Racquetball 35:00 [1]
shoes: Saucony Progrid Hurricane 11

Cheryl expressed some interest in trying racquetball (she used to be a decent tennis player and squash player, although she hasn't played either in years). So I brought her to the Webster rec center and we played for 35 minutes. She had lots of trouble with the bounce of the ball at first (as a racquetball doesn't bounce like either a tennis ball or squash ball), but she picked things up pretty quickly. She still was a disaster whenever she had to try to play a ball off of the back wall, though. At first, she wasn't close to being in the right position, then she figured out the bounce enough that she often got in the right position, but still had trouble hitting the ball cleanly. All in all, a pretty good time for both of us.

Running (Treadmill) 27:30 [3] 3.1 mi (8:52 / mi)
shoes: Saucony Progrid Hurricane 11

Treadmill run after playing racquetball.

Monday Oct 4, 2010 #

Running (Treadmill) 45:00 [2] 4.62 mi (9:44 / mi)
shoes: Saucony Progrid Hurricane 11

Second try at using the treadmill at the Webster rec center. I must be getting used to it, a little, because I lasted for 45 minutes, about 2X what I lasted last time I tried it, a week ago. I didn't do hills this time; kept it on a fixed 0.5% incline. Gradually increased the speed from extremely slow up to around my normal outdoor running pace, then to a couple of quarter mile "intervals" (in quotes because they were hardly fast) of 7.0 and 7.5 mph.

Racquetball 10:00 [2]
shoes: Saucony Progrid Hurricane 11

Around 10 minutes of racquetball practice, by myself, before I did the treadmill workout.

Sunday Oct 3, 2010 #

Event: ROC - Mendon Ponds Park

Running (With dog) 21:48 [3] 2.5 mi (8:43 / mi)
max:140 shoes: Gel Kahana 4 July 2010

My running has been non-existent lately; partial excuse for Friday (spending about 6 hours at Mendon, between helping Karl with Brockport school O, and then vetting controls), and yesterday (in Fort Plain / Johnstown for Cheryl's HS reunion -- could have conceivably fit in a very short run between the afternoon activity and the evening activity, but I didn't). Then today, we drove back. Had to get in some kind of run, even though it wasn't impressive.

Felt a little bad for our dog Homer, who we know didn't get his usual attention while we were gone, so I took him, even though I knew that limited me to around 3 miles or less. We ran over to Finn Park, he had a dip in the creek, we continued around the field, and back. He seemed to enjoy it, at least. And I was pushing the pace a little faster than normal, because I knew it was a short run.

Friday Oct 1, 2010 #

Orienteering 1:00:00 [1]
shoes: Saucony Progrid Hurricane 11

Setting out controls for orienteering session with Brockport middle school students, at Mendon. Also includes some time picking up controls.

Orienteering 1:03:00 [2] 2.2 mi (28:38 / mi)
shoes: Montrail Mountain Masochist

Vetting half of the Red controls and half of the Orange controls for Sunday's meet at Mendon. Jim R. vetting the other half. Brown and Green courses are subsets of Red and/or Orange controls.

C • well vetted 6

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