Training Log Archive: mboIn the 7 days ending Aug 28, 2010:
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Saturday Aug 28, 2010 #
9 AM
trail running 21:00 [3] 4.0 km (5:15 / km) +100m 4:40 / km
ahr:144 max:176 shoes: Brooks
ran to and from 64 ave on Nose hill, including a 1 min uphill sprint on way home
orienteering training 41:00 [2] *** 3.37 km (12:10 / km) +130m 10:12 / km
ahr:117 max:154 shoes: Brooks
course setting for FWOC champs, trying to get a decent, but interesting course 1
Thursday Aug 26, 2010 #
8 AM
trail running 35:00 [2] 5.24 km (6:41 / km) +142m 5:53 / km
ahr:138 max:158 slept:6.0 shoes: Brooks
Not much sleep last night (buying Tori's car, picking up Tori from Airport, picking up my car from south of Calgary, Tori home after 1am, woken up at 6:30...) but tori suggested run so we went! Easy run on Nose Hill. Both of us did feel better afterwards!
Tuesday Aug 24, 2010 #
aerobics/strength class (stregnth/core) 20:00 [3]
used 2 lb weights for lots of reps.
9 AM
aerobics/strength class (cardio) 50:00 [3]
slept:7.0
felt good in the class and was able to keep up with good technique
Sunday Aug 22, 2010 #
9 AM
trail running warm up/down 10:00 [2]
shoes: Ice Bugs
10 AM
orienteering competition race 51:53 [3] **** 3.4 km (15:16 / km) +50m 14:13 / km
ahr:127 max:182 spiked:6/10c slept:7.0 shoes: Ice Bugs
garmin got stopped at some point so actual distance unknown.
Carp Ridge COC Long Distance
W55
Started off in the 'Barrens" (for the first three controls) ; a complex area with open flat rocky/mossy clearings, and trees in between. Difficult to relocate, unless you were next to distinctive open water. my plan was to go slow at the start, and be careful... I think I didn't trust my compass and got lead off to the right, on another rocky clearing. relocated when I hit a pond. So >9min to #1. Error = 5 minutes
#2 was ok, but I did go slowly.
#3: halfway there I realised I was reading the map to #2... Realised I was close to the road so relocated off the marsh at the road. error = 3 minutes
#4 On to the road, cut in at the semi open and spiked it (finally!)
#5 Back to the road, met a runner who wondered what we were doing, so I briefly told him. Lost my distance along the road and did a 'tour' too soon. Back out and along to the semi open with white hill. Then no problem. error = 2 mins
#6 A short leg which i navigated through the white forest. Should have gone faster
#7 Hesitated whether to go up to the more open forest or down to the marsh. Ended up at the marsh and ran along the edge. there's another smaller beaver dam which I checked out - and saw the real one and control from halfway along it. error = 1 min
#8 Followed a path to a distinct bend then over the hill and down to the control. Again spiked it, but was slow
#9 Another short leg - crossed the marsh, up over the hill and saw a building on an open small hill. Thought I must have screwed up and be over near the buildings. wandered around and finally came back to try and relocate on the hill - and found my control. The building was shown on the map, but was so narrow that I read it as a boulder, so was expecting 2 boulders on the hill. However, I should have checked it out at first as i was pretty happy with my map contact.. Probably lost at least 3 minutes
#10 straight to the path and along to the control
Finish: long run in - hadn't checked my map so was surprised how long it was (46s)
So, although I won, I probably had at least 10 minutes of mistakes. Sandy was second (54:27) and she walked most of it! Marg E was leading for most of the race but she lost even more time than I did at #9 (10:40). Interestingly, Winsplits gives me a time of 41minutes without mistakes which is pretty close to my estimate!
As was common for a lot of courses, a lot of mistakes were being made. I took a long time to get into the map - very different terrain form anything i have ever experienced! I would love to go back - if I hadn't been flying out that afternoon, i would have liked to go out to pick up controls.
We didn't have any route choices where 'forbidden features' played a part, but going to #7, there was an option to cross early and take a path to the control. but the marsh had a black line, so that made the crossing illegal. i didn't even see it as an option, and the black line wasn't very obvious, but a couple of competitors Dq'd themselves - even though they were slower on that leg than I was, so they didn't gain a significant advantage.
Carp Ridge COC Long Distance
W55
Started off in the 'Barrens" (for the first three controls) ; a complex area with open flat rocky/mossy clearings, and trees in between. Difficult to relocate, unless you were next to distinctive open water. my plan was to go slow at the start, and be careful... I think I didn't trust my compass and got lead off to the right, on another rocky clearing. relocated when I hit a pond. So >9min to #1. Error = 5 minutes
#2 was ok, but I did go slowly.
#3: halfway there I realised I was reading the map to #2... Realised I was close to the road so relocated off the marsh at the road. error = 3 minutes
#4 On to the road, cut in at the semi open and spiked it (finally!)
#5 Back to the road, met a runner who wondered what we were doing, so I briefly told him. Lost my distance along the road and did a 'tour' too soon. Back out and along to the semi open with white hill. Then no problem. error = 2 mins
#6 A short leg which i navigated through the white forest. Should have gone faster
#7 Hesitated whether to go up to the more open forest or down to the marsh. Ended up at the marsh and ran along the edge. there's another smaller beaver dam which I checked out - and saw the real one and control from halfway along it. error = 1 min
#8 Followed a path to a distinct bend then over the hill and down to the control. Again spiked it, but was slow
#9 Another short leg - crossed the marsh, up over the hill and saw a building on an open small hill. Thought I must have screwed up and be over near the buildings. wandered around and finally came back to try and relocate on the hill - and found my control. The building was shown on the map, but was so narrow that I read it as a boulder, so was expecting 2 boulders on the hill. However, I should have checked it out at first as i was pretty happy with my map contact.. Probably lost at least 3 minutes
#10 straight to the path and along to the control
Finish: long run in - hadn't checked my map so was surprised how long it was (46s)
So, although I won, I probably had at least 10 minutes of mistakes. Sandy was second (54:27) and she walked most of it! Marg E was leading for most of the race but she lost even more time than I did at #9 (10:40). Interestingly, Winsplits gives me a time of 41minutes without mistakes which is pretty close to my estimate!
As was common for a lot of courses, a lot of mistakes were being made. I took a long time to get into the map - very different terrain form anything i have ever experienced! I would love to go back - if I hadn't been flying out that afternoon, i would have liked to go out to pick up controls.
We didn't have any route choices where 'forbidden features' played a part, but going to #7, there was an option to cross early and take a path to the control. but the marsh had a black line, so that made the crossing illegal. i didn't even see it as an option, and the black line wasn't very obvious, but a couple of competitors Dq'd themselves - even though they were slower on that leg than I was, so they didn't gain a significant advantage.