Training Log Archive: CharlieIn the 7 days ending Oct 13, 2014:
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Monday Oct 13, 2014 #
10 AM
Orienteering race 24:33 *** 3.8 km (6:28 / km) +51m 6:03 / km
ahr:148 max:165 spiked:15/18c slept:7.0 shoes: 2012 MT101 Black
NAOC sprint course 3. Surprised to end up 3rd in M65, behind PG and coach. I certainly didn't feel particularly fast, but no significant errors, maybe 10 seconds or less running by 7 on the left and looking back for it, and by 10 on the right, same thing. Also a little slow going to 11, confused by the elephant tracks that looked like unmapped trails, but only maybe 5 seconds. Pleased with my execution of the last four in the arena. Map and route.
Then a short visit with friends and into the car for 8 hours back home.
Then a short visit with friends and into the car for 8 hours back home.
Sunday Oct 12, 2014 #
10 AM
Orienteering 1:21:05 4.74 mi (17:06 / mi) +22m 16:52 / mi
ahr:146 max:205 spiked:6/9c slept:7.5 shoes: 2014 icebugs
Map and route for NAOC long course 6. Couldn't see the map in the glare early, had a lot of trouble on the first two short legs, just couldn't see. Then the long leg was good, all on trail, until I got close and got a bit distracted by all the people around hunting for it. Kept coming to the wrong, larger marsh and wandering, In the little trail network, trying to cut across to it, but kept missing, further afield. Eventually tracked it down by taking the trail right to it, loss of 30 minutes! After that followed trails pretty exclusively, hard to see this map, but no more problems, just tired and slow, well back by then.
Sign me up for 1:7500 maps. I just couldn't see this map well enough either day.
Sign me up for 1:7500 maps. I just couldn't see this map well enough either day.
2 PM
Hike 53:48 3.57 mi (15:04 / mi) +22m 14:48 / mi
ahr:120 max:200 shoes: 2014 Hoka Stinsons
Around the neighborhood with Rhonda.
Saturday Oct 11, 2014 #
11 AM
Orienteering race 46:25 3.99 km (11:38 / km) +12m 11:27 / km
ahr:141 max:179 spiked:9/12c slept:6.0 shoes: 2014 icebugs
Middle distance course 6b map and route at NAOC, west of Ottawa. Some really good parts, and some preposterous mistakes. Overall ended up 16th, but when I was good I was pretty good. Through the overgrown field on a reasonable elephant track toward 1, from the trail, over the hills, right in. Compass, a bit of trail, over a yellow knoll with a flag in it and there's my marsh at 2. Remarkably enough, splits show I was in first at this point. Drifted a bit left on the way to 3, picked up a bit of trail, crossed the N/S trail just S of small stream, on compass, hit a clearing with a flag that seemed right but it was 137, not 127. Examination of the course 5 map reveals I was just about 20 M too far Right, but thought instead maybe I was short. A lot of wandering. 5 minutes. Then 4 was fine, right of the marshy stuff and over the hill. 5 another disaster, another 6 minutes or so lost. Went pretty much right to it, but didn't see the flag, climbed over the hill, wandered in circles for a while until I bounced off the fence SW of 4 again, and then found my way back to the same spot, where this time I found the flag. 6,7,8,9 all fine, although a brief bobble to check another flag on the way to 7. 10 I thought I should go along the power line for an easy attack, but then, no, I can do this and through the woods, except I was too far left, checked some other flags, eventually bailed to where I could see the OB field beyond, and then ok. Nice to be running freer than in a long, long time.
Friday Oct 10, 2014 #
8 AM
Hike 52:54 3.43 mi (15:25 / mi) +25m 15:05 / mi
ahr:112 max:171 slept:8.5 shoes: 2014 Hoka Stinsons
From our house in Dunrobin trying to walk along the river as much as possible picked up Rhonda on the way, who was out jogging with Jeff and Judy while I was on the phone.
10 AM
Gym 35:00 [1]
With Rhonda, Jeff and Judy, the usual stuff.
12 PM
Orienteering 19:28 1.15 mi (16:56 / mi) +15m 16:17 / mi
ahr:87 max:105 shoes: 2014 Hoka Stinsons
Walking around the sprint model with Rhonda
1 PM
Orienteering 44:22 1.27 mi (34:56 / mi) +13m 33:50 / mi
ahr:94 max:116 shoes: 2014 icebugs
Walking around the middle -Long model with Rhonda. Not the most enjoyable terrain, but I suppose if it were really that great it wouldn't be wasted on a model. Certainly challenging enough terrain.
Thursday Oct 9, 2014 #
7 AM
Hike 1:35:14 6.77 mi (14:04 / mi) +98m 13:28 / mi
ahr:102 max:130 slept:7.5 shoes: 2014 Hoka Stinsons
Out to the causeway again with Rhonda, colder, clear, calmer but still breezy. A little extra when we ran into Leslie and backtracked with her a bit. Had a nice visit with a lady out walking her very friendly cairn terrier.
10 AM
Gym 40:00 [3]
My usual Pilates exercises, with Rhonda, George and Leslie, followed by some of George's graceful yoga positions.
Wednesday Oct 8, 2014 #
7 AM
Hike 2:00:48 [1] 8.03 mi (15:03 / mi) +105m 14:27 / mi
slept:7.5 shoes: 2014 Hoka Stinsons
With Rhonda from our house on White's Bay out along the causeway 3 miles, then got hit by a big squall on the way back for a while, so pretty damp. When we got back we ran into Leslie, so Rhonda went in to call her mom, and I went out again with Leslie for a bit. Weather better when I got back.
10 AM
Gym 30:00 [1]
Usual exercises, dragging G&L through them.
4 PM
Hike 19:21 [1] 1.26 mi (15:21 / mi) +50m 13:41 / mi
shoes: 2014 Hoka Stinsons
Out to meet Rhonda after she called and woke me from my nap. Remarkably blustery. Rhonda said the waves were really crashing out by the causeway.
Tuesday Oct 7, 2014 #
6 AM
Rowing Machine 9:11 [3] 2.0 km (4:36 / km)
slept:6.0 weight:159.8lbs
Took it easier today. L forearm is a limiting factor in this still.
Gym 35:00 [3]
with Rhonda, the usual routine. Seems to be doing some good, if very gradually. Still have the sore back, but I ran freer last weekend than I have in quite a while.