Training Log Archive: RickaIn the 7 days ending Mar 24, 2012:
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Saturday Mar 24, 2012 #
Orienteering race 58:35 [4] 4.9 km (11:57 / km) +120m 10:39 / km
I did the "casual" (self-timed) Green course at Beaumont Scout Champs before working their finish. I finished just in time for them. Though honey suckle has greened, it is amazing how open the woods are - nothing but oaks grow in that thin soil on steep hillsides. Almost no brambles.
After S-1 road run, from 1-2 I asked, "Where's my compass?" Hmm, in my pocket. I left it there for whole race. Beaumont might by easiest local course for 'no compass'. You're always on a ridge or in a huge reentrant. All the climb was in first half - very physical. Then long valley runs for 2nd half.
Nice course with at least 3 good route choices. 1-2: Up and over; no 'around' route seemed feasible. 3-4: I intended to contour (Nicolay did) but then chose short, very steep, up and over - still not sure which was best. 7-8: Stayed in woods all but last 100 m.
No errors, studied routes ahead well. A couple hesitations and bobbles: Straighter start on 1-2 would have been faster. 3-4: thought I'd angled right more - surprised to still be so high in reentrant above 4.
After S-1 road run, from 1-2 I asked, "Where's my compass?" Hmm, in my pocket. I left it there for whole race. Beaumont might by easiest local course for 'no compass'. You're always on a ridge or in a huge reentrant. All the climb was in first half - very physical. Then long valley runs for 2nd half.
Nice course with at least 3 good route choices. 1-2: Up and over; no 'around' route seemed feasible. 3-4: I intended to contour (Nicolay did) but then chose short, very steep, up and over - still not sure which was best. 7-8: Stayed in woods all but last 100 m.
No errors, studied routes ahead well. A couple hesitations and bobbles: Straighter start on 1-2 would have been faster. 3-4: thought I'd angled right more - surprised to still be so high in reentrant above 4.
Friday Mar 23, 2012 #
Orienteering 1:15:00 [1]
Hang controls at Beaumont.
Thursday Mar 22, 2012 #
Swimming 24:00 [2]
6x6 at Y
Machines 36:00 [3]
12 double sets at Y
Stair step 20:00 [3]
Intervals: 75/110 spm - legs were tired but heart rate lower than usual
Wednesday Mar 21, 2012 #
Cycling 4:00:00 [3]
Lots of errands - fun way to see St. Louis. Google maps estimates 41 miles.
Legs felt good from yesterday - bit tired on later uphills. Good routes.
Home to Busch Stadium (cavaglia tix!) - included following graffiti flood wall for 2 miles; stop at Black Bear Bakery on Cherokee; Advanced Auto to order hitch for Prius at 6200 Morganford; to Hampton to talk with auto mechanic for Camry and then locksmith for garage lock; via Macklind (stop for long, slow train) to FP Park and north Euclid - Fellenz antiques just closed - couldn't resist browsing at Left Bank Books; through FP Park again and out to REI to spend rebate - ran into Jerry Young; nice bowl of chili at Whole Foods; via Boland Place and Wydown (great streets!) back through FP Park; Macklind hill was tough at end of day; stop at Walgreens for prescriptions; home! Overall, 11 AM to 5 PM. Warm, partly cloudy, and strong SSE wind.
Legs felt good from yesterday - bit tired on later uphills. Good routes.
Home to Busch Stadium (cavaglia tix!) - included following graffiti flood wall for 2 miles; stop at Black Bear Bakery on Cherokee; Advanced Auto to order hitch for Prius at 6200 Morganford; to Hampton to talk with auto mechanic for Camry and then locksmith for garage lock; via Macklind (stop for long, slow train) to FP Park and north Euclid - Fellenz antiques just closed - couldn't resist browsing at Left Bank Books; through FP Park again and out to REI to spend rebate - ran into Jerry Young; nice bowl of chili at Whole Foods; via Boland Place and Wydown (great streets!) back through FP Park; Macklind hill was tough at end of day; stop at Walgreens for prescriptions; home! Overall, 11 AM to 5 PM. Warm, partly cloudy, and strong SSE wind.
Tuesday Mar 20, 2012 #
Cycling 2:20:00 [3]
Bike trails of Madison County. White-caps on Horseshoe Lake - another good day for riding! Warm. Winds of 15-20, gusting to 25.
Sunday Mar 18, 2012 #
Orienteering 40:00 [1]
Training with Ben and Laura at Laumeier. Worked on pace count and woods vs. trail option.
Orienteering race 20:48 [3]
Ran sprint course at Laumeier that Bill hung tapes for for Ben, Laura, and me. I looked ahead well and was quick out of controls. I lost 1 minute at #14 - fence off of trail; needed to pace count, didn't. Over-ran and paced on way back. Ben and I have same pace so splits reveal even small lost time. Useful practice of "compass on map" style for Ben.