Training Log Archive: RickaIn the 7 days ending Oct 9, 2010:
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Saturday Oct 9, 2010 #
Cycling 1:30:00 [2]
With Fran to NE corner of FP to meet Beth and Ed. To City Garden and their cafe for lunch - tasty and local! Down to Arch to here singer Celia on riverfront. Then to Soulard to reload refrigerator. Back home with an over-flowing backpack.
Good day!
Good day!
Wednesday Oct 6, 2010 #
Running 22:45 [3]
Short of time. Ran most of old sprint course at FP. At least I was reading a map.
Short run was good recovery form Bogs weekend.
Short run was good recovery form Bogs weekend.
Sunday Oct 3, 2010 #
Walking warm up/down 20:00 [1]
Long uphill walk to start. Especially on Day 3, I thoguht that would be a good warm-up. Actually never got heart rate up. I should have done 5-8 minute uphills near Start. Leg 2 was tough - then I was warmed up!
Orienteering race 1:30:00 [4]
I knew that this being Long Course and Day 3 would be very tiring. So I ran with Red Stick - a 4-foot light weight redwood walking stick - really helped on steep downhills and on long uphill.
Except for #2, I felt much more confident and in map contact than Middle Course. I could use yellow and rides when needed. Legs 3, 5, 6, 8-F solid. Sloppy on #4 (missed ditch, suckered by big reentrant) and start of #7 (dropped to 5, took lower trail) but quickly relocated both times. Felt rusty - probably due to lack of much woods work since WI US Champs .
#2: I tried shorter route: "trails and ride, then use steep drop-off as handrail to road and dead car". Didn't stay near drop-off. Drifted right and got to road area faster than expected - very confused, and then refused to stop and think. Down road, up road, back on trail - finally. Higher trail was much safer and almost as fast - I saw it and should have tried it.
Legs tired Monday but not sore. Great weekend visit with Zan and met her friend Dev. As I told Zan, 3 days of orienteering is a lot better for legs than 5 days of sitting at desk! Wished we could have stayed near SF for a couple more days - nest year!
Wow, 4-5 was a wonderful very long downhill! Then 6-7 was a wicked 15-contour climb - ouch. Funny how those two go together!
Overall, I'd grade my three runs as B, D, C but give an A to maps and organization of A-meet - well done!
Except for #2, I felt much more confident and in map contact than Middle Course. I could use yellow and rides when needed. Legs 3, 5, 6, 8-F solid. Sloppy on #4 (missed ditch, suckered by big reentrant) and start of #7 (dropped to 5, took lower trail) but quickly relocated both times. Felt rusty - probably due to lack of much woods work since WI US Champs .
#2: I tried shorter route: "trails and ride, then use steep drop-off as handrail to road and dead car". Didn't stay near drop-off. Drifted right and got to road area faster than expected - very confused, and then refused to stop and think. Down road, up road, back on trail - finally. Higher trail was much safer and almost as fast - I saw it and should have tried it.
Legs tired Monday but not sore. Great weekend visit with Zan and met her friend Dev. As I told Zan, 3 days of orienteering is a lot better for legs than 5 days of sitting at desk! Wished we could have stayed near SF for a couple more days - nest year!
Wow, 4-5 was a wonderful very long downhill! Then 6-7 was a wicked 15-contour climb - ouch. Funny how those two go together!
Overall, I'd grade my three runs as B, D, C but give an A to maps and organization of A-meet - well done!