Training Log Archive: cmorseIn the 30 days ending Sep 30, 2007:
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Sunday Sep 30, 2007 #
Orienteering (Boulder Dash Rec White) 25:20 [1] *** 1.3 km (19:29 / km)
shoes: Salomon TR2
Another rec white with Jackson, this time I told him I was the leader had run around 25 minutes. At each control I'd remind him to orient the map (this weekend was his first time using the compass), then helping him to simplify the leg to the important elements, then setting him loose. He jogged most of the legs at a pretty good clip, occasionally I'd remind him to look for easier running (running around in low grass, rather than straight at the knoll in thick green). So coached all the way around, but he was more into it than yesterday and enjoyed the running part as well. Came in 9 seconds ahead of the previous runner and was really beaming. Later on an experienced teen went out and blitzed the white course in 10 minutes, but I'm still quite proud of him pushing around the course like he did. Still got plenty of coached white courses before he gets confident enough to solo though...
Orienteering race (Boulder Dash Red 2) 1:23:15 [5] *** 5.82 km (14:18 / km) +140m 12:46 / km
shoes: Salomon TR2
Actually felt better than yesterday, ran strongly, good flow through most of the course but BIG problems on #2 and #15 totally wrecked the day...
#2 I must have passed within 20m R on the first pass but it was such a puny rock it wasn't on the radar, then proceeded to keep coming back to the same general area just W of circle from numerous attackpoints. Seemed there were larger unmapped rocks in the area and a lot of wandering souls in there.
#15 - due S to powerline, running hard to trail across, off the corner (a rec white control here yesterday), around green to L, onto trail toward finish, cutting into woods and right across east end of marsh - then POOF. Nothing matched, hit a couple other controls, just couldn't find the depression although I must have circled it for quite a while. Relocated from two different spots and still didn't have it. Finally saw a known red runner moving at speed (looked like a hasty exit) and backtracked his route into the control. This really sucked.
But the good legs felt really good. Good decisions and good execution particularly in the latter half of the course.
#2 I must have passed within 20m R on the first pass but it was such a puny rock it wasn't on the radar, then proceeded to keep coming back to the same general area just W of circle from numerous attackpoints. Seemed there were larger unmapped rocks in the area and a lot of wandering souls in there.
#15 - due S to powerline, running hard to trail across, off the corner (a rec white control here yesterday), around green to L, onto trail toward finish, cutting into woods and right across east end of marsh - then POOF. Nothing matched, hit a couple other controls, just couldn't find the depression although I must have circled it for quite a while. Relocated from two different spots and still didn't have it. Finally saw a known red runner moving at speed (looked like a hasty exit) and backtracked his route into the control. This really sucked.
But the good legs felt really good. Good decisions and good execution particularly in the latter half of the course.
Saturday Sep 29, 2007 #
Event: Boulder Dash 2007
Orienteering race (Boulder Dash Red 1) 1:13:02 [5] *** 5.82 km (12:33 / km) +105m 11:31 / km
shoes: Adidas Response Trail XI
Some good, some bad. Bad include blowing #3, a really hard face plant on a rocky trail headed for #7, a variety of misjudgements on #9. I think I was down around 15th for the day, but miraculously in 3rd in M45 (PG well out of reach in first) but with a large crowd only a couple minutes back.
Had trouble reading contours early on, then picked some crappy vegetation to run in later on. Never felt like I was getting into a groove.
Had trouble reading contours early on, then picked some crappy vegetation to run in later on. Never felt like I was getting into a groove.
Orienteering (Boulder Dash Rec White) 48:00 [1] 1.5 km (32:00 / km)
shoes: Adidas Response Trail XI
a leisurely stroll on the rec white course with Jackson. He picked it up and ran some on the last 2 controls.
Sunday Sep 23, 2007 #
Run - Trail warm up/down 5:00 [1]
shoes: Adidas Response Trail XI
jogging about a bit before relays
Orienteering race (Relay 4pt, Leg 3) 40:58 [5] *** 4.53 km (9:03 / km) +250m 7:05 / km
spiked:15/17c shoes: Adidas Response Trail XI
US Relay Champs - 4pt WCOC ineligible team. J-J Cote leading off on green, Peter Goodwin 2nd on orange, me on 3rd leg green and Peter Grollman on 4th leg red.
A very good run for me, strong throughout with about a 30s hesitation on #8 when I drifted slightly R and saw similar sized cliffs, but then realized I was too close to houses and cut across.
Also on #12 after the spectator control I ran most of the leg well, but cut through the green and was looking for control on nearest vegetation edge when in actuality the control was on a veg edge on the other side of a narrow open gap that was partially hidden under the circle. Started to head downhill assuming I had come into the field above but saw house and came back up hill to correct location. Probably lost a minute
Started the leg in 10th place and managed to run away from the competitors near me early on and moved the team up to 7th place. Peter had an excellent run after me so I think we may have wound up in 5th place in the 4pt category. Good runs by J-J and Peter Goodwin put us in a decent starting spot.
A very good run for me, strong throughout with about a 30s hesitation on #8 when I drifted slightly R and saw similar sized cliffs, but then realized I was too close to houses and cut across.
Also on #12 after the spectator control I ran most of the leg well, but cut through the green and was looking for control on nearest vegetation edge when in actuality the control was on a veg edge on the other side of a narrow open gap that was partially hidden under the circle. Started to head downhill assuming I had come into the field above but saw house and came back up hill to correct location. Probably lost a minute
Started the leg in 10th place and managed to run away from the competitors near me early on and moved the team up to 7th place. Peter had an excellent run after me so I think we may have wound up in 5th place in the 4pt category. Good runs by J-J and Peter Goodwin put us in a decent starting spot.
Saturday Sep 22, 2007 #
Orienteering race (Sprint Finals A) 20:04 [5] *** 2.22 km (9:02 / km) +51m 8:06 / km
spiked:13/15c shoes: Adidas Response Trail XI
First of two nicely designed courses by Joe Brautigam. I felt good, had good flow in the woods, but made two unforgiveable errors costing me beaucoup time... Damn...
First, on #6 I debated the L/R options leaving #5 and decided to go R and try and find a less green corridor in the light green, but it looked pretty nasty - lots of greenbrier and quite a bit of deadfall. Wound up swinging wider R than I realized (easy to do at 1:4000) and wound up the section E of where I wanted to be - trails didn't feel right, but it didn't click immediately until I was almost up to #14 (just before the wall), turned L but then didn't see the control at first and came in from the worst side - thrashing in the green to get to it.
Then, heading into #8 I checked my exit and realized it was a short jaunt over the stonewall and along a paralell wall. But I didn't see MY stonewall and instead focused on the one uphill, crossed it and followed the paralell wall straight up to #14 (again), realized what I had done (90 degree error and not reading contours) and turned around and bolted for #9 - right through the substantial patch of greenbriers (pay for that, you fool....)
Rest of course was ok, gradually increasing speed, overtaking a couple people and pulling away from them to the finish - but they never should have caught up with me in the first place...
So felt I ran really well on my good legs, just had a couple of costly fubars along the way...
First, on #6 I debated the L/R options leaving #5 and decided to go R and try and find a less green corridor in the light green, but it looked pretty nasty - lots of greenbrier and quite a bit of deadfall. Wound up swinging wider R than I realized (easy to do at 1:4000) and wound up the section E of where I wanted to be - trails didn't feel right, but it didn't click immediately until I was almost up to #14 (just before the wall), turned L but then didn't see the control at first and came in from the worst side - thrashing in the green to get to it.
Then, heading into #8 I checked my exit and realized it was a short jaunt over the stonewall and along a paralell wall. But I didn't see MY stonewall and instead focused on the one uphill, crossed it and followed the paralell wall straight up to #14 (again), realized what I had done (90 degree error and not reading contours) and turned around and bolted for #9 - right through the substantial patch of greenbriers (pay for that, you fool....)
Rest of course was ok, gradually increasing speed, overtaking a couple people and pulling away from them to the finish - but they never should have caught up with me in the first place...
So felt I ran really well on my good legs, just had a couple of costly fubars along the way...
Orienteering race (Sprint Finals B) 16:11 [5] *** 2.33 km (6:57 / km) +52m 6:15 / km
spiked:11/13c shoes: Adidas Response Trail XI
2nd sprint, and another fine course by JoeB. Ran very well on all but one control, but that was another unforgiveable mistake...
Ran strong on first leg, but Ross passed me about halfway having started 30s behind me. A little slow into the bag due to the rocky ground and upon leaving I was focused on picking a clean line out of the rocky ground and wound up drifting R. Intended to take the trail R around marsh, but being too wide I ended up on trail going R around big hill instead - realized what I had done, but decided to push hard on trail all the way around past #3 and into #2, punched and the flew from #2 back to #3 with what may turn out to be one of the faster splits for #3, up and out and slowed up headed to #4 to regroup my thought process and decided to tune out the black features and run on contours for the most part. Up over hill into circle to #5 and hesitated to realize what the clue was, then rest of the course went clean and fast with the exception of slightly slower in the rocky areas which I just can't seem to negotiate at speed.
So I ran most of the legs really well, but the one major boom cost probably 75 seconds so I think had I not made that mistake I would have been under 15... that would have been sweet....
Ran strong on first leg, but Ross passed me about halfway having started 30s behind me. A little slow into the bag due to the rocky ground and upon leaving I was focused on picking a clean line out of the rocky ground and wound up drifting R. Intended to take the trail R around marsh, but being too wide I ended up on trail going R around big hill instead - realized what I had done, but decided to push hard on trail all the way around past #3 and into #2, punched and the flew from #2 back to #3 with what may turn out to be one of the faster splits for #3, up and out and slowed up headed to #4 to regroup my thought process and decided to tune out the black features and run on contours for the most part. Up over hill into circle to #5 and hesitated to realize what the clue was, then rest of the course went clean and fast with the exception of slightly slower in the rocky areas which I just can't seem to negotiate at speed.
So I ran most of the legs really well, but the one major boom cost probably 75 seconds so I think had I not made that mistake I would have been under 15... that would have been sweet....
Core warm up/down 25:00 [1]
assorted warmup jogging, stretching and such before each of the two sprint finals.
Friday Sep 21, 2007 #
Bike - Recumbent (da Notch) 1:59:00 [3] 46.0 km (2:35 / km) +320m 2:30 / km
shoes: Slipstream
skipped work early to come home and go for a ride. Somewhere along the way I passed the 1000 mile mark on the Slipstream. They say that it takes 800-1000 miles to get your 'bent legs' as different muscle groups are employed compared to upright bikes. Maybe, maybe not - but todays ride certainly felt brisk and many flat areas I was easily doing 30km/hr or better without any undue effort. Stayed in the middle ring the whole day, even on the short steep climbs up past the mills in Rockville.
Speaking of climbs, Wednesday night we were supposed to play host to a couple doing a bike tour from Maine to Florida along the Adventure Cycling Atlantic Coast route which runs on 140 up the end of the street. Offered a place to pitch a tent and other cyclist amenities. Anyway, got a call around 7pm that they weren't going to make it as they were still in Union. Apparently they had heard nasty rumours about the hills in Bigelow Hollow and tried to find a way around and after a few misguided attempts found themselves right back at Bigelow facing the hills. According to their blog they had to walk their bikes up the hill out of Bigelow Hollow and to their reckoning its the first time they've had to walk their bikes in something like 8000 miles.
Makes me feel not so bad about bitching about the hills around here :-)
Good nights rest and then off to see what damage we can do at the Sprints tomorrow...
Speaking of climbs, Wednesday night we were supposed to play host to a couple doing a bike tour from Maine to Florida along the Adventure Cycling Atlantic Coast route which runs on 140 up the end of the street. Offered a place to pitch a tent and other cyclist amenities. Anyway, got a call around 7pm that they weren't going to make it as they were still in Union. Apparently they had heard nasty rumours about the hills in Bigelow Hollow and tried to find a way around and after a few misguided attempts found themselves right back at Bigelow facing the hills. According to their blog they had to walk their bikes up the hill out of Bigelow Hollow and to their reckoning its the first time they've had to walk their bikes in something like 8000 miles.
Makes me feel not so bad about bitching about the hills around here :-)
Good nights rest and then off to see what damage we can do at the Sprints tomorrow...
Wednesday Sep 19, 2007 #
Bike - Recumbent 14:20 [2] 5.25 km (2:44 / km)
shoes: Slipstream
Another brief session up and down the street before bus time.
Tuesday Sep 18, 2007 #
Bike - Recumbent 10:00 [1] 4.0 km (2:30 / km)
shoes: Slipstream
Just tooling up and down the street before bus time.
Monday Sep 17, 2007 #
Bike - Recumbent (Lake & back) 17:05 [3] 6.85 km (2:30 / km)
shoes: Slipstream
Had a list of stuff I needed to do, but the afternoon was too nice not to get out and do something, plus I hadn't put the rebuilt wheel back on the bike yet (one of the todo items). So I took care of that then rode out to the lake and back. Water level in the Snip is way, way down. Need more rain. Then back home for bus time and some household projects.
Sunday Sep 16, 2007 #
Event: NEOC Great Brook Farm
Orienteering race (Great Brook Farm Red) 1:11:52 [4] *** 7.26 km (9:54 / km) +185m 8:47 / km
shoes: Jalas Champion
A good solid run for me today. Biggest time loss was on #15 in a poorly mapped section (lots of good orienteers complaining about the map here so its not just me.) Other time losses were mostly hesitations and not seeing the flag/feature immediately upon hitting the circle. Quite a bit of white pine sapling growth which is easy to run through, but creates crappy visibility. Also got distracted by a few spurious unmapped objects (#15 notwithstanding where 'few' should be replaced by 'mostly')
Friday Sep 14, 2007 #
Note
Fridays don't suck quite so much as Mondays....
I somehow managed to find an experienced student to fill in the sudden gaps in my fall weekend coverage as well as getting someone else to do the requisite training of this new person (and yet someone else to pay for the overtime). So as of today, it looks like Sprints/Relay/Boulder Dash are back on the schedule... woohoo!!
A number of other positive things happened in the workplace this week as well making it a very fine week. A presentation and a couple of training sessions this AM, then I plan to sneak out around 1:30, go hang some streamers at Crandalls, jog over to the school and meet Jackson at 3pm for some yellow course training, then off for some calorie replacement therapy at 4:30pm.
Not a bad way to end the week... :-)
I somehow managed to find an experienced student to fill in the sudden gaps in my fall weekend coverage as well as getting someone else to do the requisite training of this new person (and yet someone else to pay for the overtime). So as of today, it looks like Sprints/Relay/Boulder Dash are back on the schedule... woohoo!!
A number of other positive things happened in the workplace this week as well making it a very fine week. A presentation and a couple of training sessions this AM, then I plan to sneak out around 1:30, go hang some streamers at Crandalls, jog over to the school and meet Jackson at 3pm for some yellow course training, then off for some calorie replacement therapy at 4:30pm.
Not a bad way to end the week... :-)
Orienteering (Crandalls) 48:44 [3] *** 7.5 km (6:30 / km) +100m 6:06 / km
shoes: Adidas Response Trail XI
Hanging controls (backwards) then ran the course forwards plus a 5 minute jog over to the school. All at moderate pace
Orienteering (Crandalls) 51:11 [1] *** 3.25 km (15:45 / km)
shoes: Adidas Response Trail XI
Only part of the course I set out, but in different order. Course was generally yellowish, but a few controls were orange level, particularly in the direction we took them. Walking, not much running.
Cut the complete course short in order not to miss out on the chocolate malt I had in mind to finish things off with... mmmmm....
Cut the complete course short in order not to miss out on the chocolate malt I had in mind to finish things off with... mmmmm....
Wednesday Sep 12, 2007 #
Run - Trail (Crandalls) 27:12 [3] 5.4 km (5:02 / km) +75m 4:43 / km
shoes: Adidas Response Trail XI
Had to go back to work in the evening to release some biologicals, so I stopped at Crandalls at dark to get a quick run in. Seemed light enough when I left the car, but put the headlamp on anyway - once in the woods it became quickly apparent I needed the lamp on to avoid tripping on rocks and roots. Once around the 4km loop, then a little extra distance close in to finish it out.
Tuesday Sep 11, 2007 #
Run - Road warm up/down (Shafran) 8:33 [3] 2.0 km (4:17 / km)
shoes: Adidas Response Trail XI
in the rain midday
Run - Trail tempo (Shafran) 18:25 [4] 3.9 km (4:43 / km) +75m 4:18 / km
shoes: Adidas Response Trail XI
brisk run, rainy conditions, CCW loop
Monday Sep 10, 2007 #
Note
Mondays.... They just kinda suck, don't they??
Checked my email when I got back from Pawtuckaway last night and my main weekend person gave her notice. Damn....
There goes the Sprint Finals, Relay and Boulder Dash in one fell swoop. We'll see if I can find/hire/train someone in time to salvage the latter part of the fall season..
Checked my email when I got back from Pawtuckaway last night and my main weekend person gave her notice. Damn....
There goes the Sprint Finals, Relay and Boulder Dash in one fell swoop. We'll see if I can find/hire/train someone in time to salvage the latter part of the fall season..
Sunday Sep 9, 2007 #
Orienteering (Pawtuckaway Red 2) 1:00:00 [2] *** 3.0 km (20:00 / km)
shoes: Salomon TR2
Rainy day. They put me down as HFA - but I didn't. I just couldn't see well enough in woods to make a difference. All controls were boulders and most I couldn't see if I was leaning on them. Had to rely on blind compass bearings and large (open marsh type) catching features. Very slow. I pretty much hit the circle on the first 4 controls, but had to hunt, a great length a couple of times before I could actually find a flag. Seemed to have a good leg going to #5, hit the stonewall near the hill top I wanted to (I think) but went across the marsh and couldn't find the boulder - then could'nt find my way back to the correct marsh. After a while realized I had been in the woods for an hour, was soaking wet, slightly chilled and not gaining anything from the experience, so I walked a slow bearing until I hit some trails and ran in, calling it a day at 4 controls. Very discouraging.
Run - Trail (Red Course Bailout) 15:00 [3] 3.0 km (5:00 / km)
shoes: Salomon TR2
Trail run and along the park road in pouring rain. But a good brisk run....
Saturday Sep 8, 2007 #
Event: UNO Camping Weekend
Orienteering (Vampire O) 42:00 [1] ***
shoes: Salomon TR2
Vampire O with the family... enjoyable excursion, didn't get vamped, found the missing monkey control as well as the ghost control (not mapped), plus the good vampires...
Orienteering (Pawtuckaway White 1) 46:00 [1] ***
shoes: Salomon TR2
White course with Jackson (Hayden in tow). Not focused on orienteering through #6, then something got into him and he actually ran the last two controls. Had to reel him in where he almost made a couple mistakes, but just told him to stop and check his map, without telling what the mistake was, he figured things out ok.
Other (Canoe - O) 53:00 [3] **
Canoe-O with Hayden - took a double kayak. Got 9 of 14 with time to spare... Fun trip on the lake..
Orienteering race (Pawtuckaway Red 1) 1:21:20 [4] *** 6.2 km (13:07 / km)
shoes: Salomon TR2
Hot, muggy day. Knew that if I went out running fast I'd boom real quick and real bad. So made the decision to pick conservative routes, execute them slowly but accurately and run a little bit but only where prudent. Pretty clean all the way around including some good routes I might not have chosen had I been running more aggressively. Lost about 2 minutes on #9 when I turned up hill after the vague area a little early and got north of the control, but hit the marsh quickly and placed the three large boulders and attacked from there. Ran hard the last couple controls as the terrain was well known and safe to run hard. First place on Red by 24 seconds ahead of a handful of names I don't know. Quite pleased with the run and evidence that I can actually perform better by slowing down, something Peter has suggested too many times....
Run - Trail (Random Running around) 45:00 [2]
shoes: Salomon TR2
Accumulated running around on Saturday - jogging to the bathrooms with the boys, running back to campsite to close up tent before showers etc....
Thursday Sep 6, 2007 #
Run - Trail (Crandalls) 41:34 [3] 8.0 km (5:12 / km) +150m 4:45 / km
shoes: Salomon TR2
Want to work on running more evenly, so worked out a meandering trail loop at Crandalls that comes out to an even 4km. Ran two of them today 20:41, 20:53. Felt good, didn't push too hard wanted to run a couple more but decided that I'd work up to them gradually as I really haven't done a lot of running lately.
Then off to drop my rear wheel off to get rebuilt - broken 6 spokes in the last 6 weeks - time to just rebuild the wheel with new spokes all around.
Then off to drop my rear wheel off to get rebuilt - broken 6 spokes in the last 6 weeks - time to just rebuild the wheel with new spokes all around.
Run - Trail warm up/down 6:00 [1] 0.5 km (12:00 / km)
shoes: Salomon TR2
Monday Sep 3, 2007 #
Run - Trail (Crandalls) 7:30 [2] 1.2 km (6:15 / km)
shoes: Adidas Response Trail XI
hanging streamers for tonights inaugural white course practice w/ Jackson
Hiking (Crandalls) 40:00 [1] ***
shoes: Adidas Response Trail XI
White course practice w/ Jackson - 1.2km, 7 controls - lots of time working on orienting map to terrain and picking attackpoints.
Sunday Sep 2, 2007 #
Run - Road warm up/down 15:00 [2] 3.05 km (4:55 / km)
shoes: Salomon TR2
SLR / Browns Bridge / Eaton - total time/mileage for 4 discreet sections of road running on either end of the trail runs.
Run - Trail tempo (Shafran) 8:30 [4] 1.87 km (4:33 / km) +50m 4:01 / km
shoes: Salomon TR2
Kids over swimming at friends on Eaton, decided to run over after work rather than drive. After warmup on road (900m) hit the trolley line trail and ran full out all the way to Eaton.
Run - Trail (Shafran) 10:00 [3] 1.87 km (5:21 / km) +40m 4:50 / km
shoes: Salomon TR2
Same route, but at a steady pace rather than hard. Calves a bit tight after the harder run out. About 18 minutes rest between the two.
Note
September has arrived... Time to think about actually doing some orienteering this season. I've raced less than 2 hours worth of O in 2007 - not a very impressive run. But the work situation seems to be fairly sane so I'm optimistically planning on a number of major meets - sprint/relay, boulder dash and US Champs plus a series of local races. Kick things off with the annual UNO camping weekend at Pawtuckaway next weekend.
Saturday Sep 1, 2007 #
Run - Road warm up/down (North Eagleville) 13:58 [3] 3.0 km (4:39 / km)
shoes: Adidas Response Trail XI
moderate warmup, pretty sluggish cooldown
Run - Trail (Shelter Falls) 16:22 [3] 3.34 km (4:54 / km) +70m 4:26 / km
shoes: Adidas Response Trail XI
Shelter Falls to Birch Road and back, no extra loops. Ran outbound leg hard, hit the fence in 7:09, moderate pace on the way back 9:13. One good faceplant on the way back, caught my foot and went down but somehow managed to 'float' my way over the sharpest rocks and land in a less abusive spot. Seems like I should have gone down hard and fast into the rocks. Drew blood on the front and back of my lower leg - probably bruise later..