Warm-up:
150m easy
200m fast / easy
200m zipper / catch-up
100m pull
100m kick
4x 200m on 5:00 / 4:50 / 4:40 (3:45-3:51-3:53-3:55)
Tough but felt pretty good eventually.
4x 100m on 3:00 / 2:50 / 2:40 (1:47-1:57-1:58-1:59)
Much easier, but we were really pushing it.
4x 25m hypoxic, 45secs RI (0,0,0,0!!!!!) A new record, bitchez!!
The key to this particular success was not only staying very calm, but a great feat of mind-over-matter. I just kept telling myself that I still didn't need to breathe - the feeling of nearly drowning was really calming in itself. Of course right before round 4, one of the guys just had to tell us that a friend of his drowned himself by doing exactly that on a dare.
Time Trial: 50m (0:45)
--Distance: 2,100m
--Duration: 70mins
2012-10-10
2012-10-07
Ontario Orienteering Championships - Long Course
Map: Hilton Falls, south of Rocky Ridge
Terrain: woods, very rocky and just as ridgy, but very little elevation change once you're on the Escarpment
Weather: chilly and overcast, very comfortable
The start was a long hike away, and I didn't have a regular watch on me, so I technically missed my start; but they slotted me in a few minutes late. I was the last starter on this course, so I'd be chasing everybody in my group.
There are so few features here other than endless rocks and rock piles and rock beds, so orienteering off-trail is a bit risky for the likes of me. After yesterday's sprint legs, I was pretty cavalier on keeping a good line from point to point, so I veered off-course many times.
Already from 2 to 3, I ran out onto the wrong trail, and broke my own cardinal rule of checking the trail direction by compass, so put on about 400m to run up and come back when I realized my mistake. I veered off course for the next control as well, but ended up in a rock bed where the subsequent one was, so ran back for 4, then straight in the opposite direction back to 5. Quite pathetic.
I got out onto a trail after this, and realized I'd caught up to another woman on this course, although not the same age group. We decided on taking opposite trails around an officially uncrossable feature - she went on a main trail, while I took a small one, which turned out to be a Bruce side trail that my roomie and I had hiked a few years ago. Definitely the scenic route! Went by the glacial pot hole we'd photographed then - and got told to get a move on out of the way by a pair of hikers who had the same idea! The other lady ended up beating me to the meating-point (a bridge), but I know I enjoyed the ultra-rocky Escarpment edge more.
Generally the long traverses went well for me, but every time I wanted to quickly jump into the bush for a control, I'd veer off and have to backtrack. Controls 6, 7, 8 all veered off at least 50-100m - how many minutes did that add? But I nailed 9, hopping from one rocky feature to another, and then 10, 11, 12 and 13 (all closer together).
14 was off a trail with another trail leading out to it, but it didn't meet the first trail exactly (great mapping actually!) so I guess-timated by distance instead. By the time I was going out to 15, which could have been a long-ish light green traverse, I learned my lesson: I cut back out to the main trail, then cut back in, guided by contour lines. 16 was another veer-off. The last control was 17, and this time, I veered extra-wide, but thankfully I was on the edge of the Escarpment, and I knew where I'd ended up due to the direction the slope was facing. But wasted a few minutes for sure.
So the big lesson is that I need more practise sticking to a compass bearing. That likely involves a few things: checking the compass needle itself, picking out target features in the distance to stay on-track, and of course being aware of surroundings - which is difficult on such a flat map. As punishment, I flatly lost my age group, coming in 5/5. Still, I love Escarpment country, so nothing could really ruin this day.
--Distance: 9.8km
--Duration: 1:36:31
After the race, I caught a guy in a jacket from last year's North Atlantic Orienteering Champs - he highly recommended going up for these events, especially the marquee race I want to do in Ilulissat, Greenland next June - the Arctic Midnight Orienteering. I'm so much more excited now after a southerner's recommendation, not just the awesome invite from the race organizer.
p.s. I raced on my calf brace today, but after 3 races back-to-back, my ass bones are not happy.
Terrain: woods, very rocky and just as ridgy, but very little elevation change once you're on the Escarpment
Weather: chilly and overcast, very comfortable
The start was a long hike away, and I didn't have a regular watch on me, so I technically missed my start; but they slotted me in a few minutes late. I was the last starter on this course, so I'd be chasing everybody in my group.
There are so few features here other than endless rocks and rock piles and rock beds, so orienteering off-trail is a bit risky for the likes of me. After yesterday's sprint legs, I was pretty cavalier on keeping a good line from point to point, so I veered off-course many times.
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| Route Link |
Already from 2 to 3, I ran out onto the wrong trail, and broke my own cardinal rule of checking the trail direction by compass, so put on about 400m to run up and come back when I realized my mistake. I veered off course for the next control as well, but ended up in a rock bed where the subsequent one was, so ran back for 4, then straight in the opposite direction back to 5. Quite pathetic.
I got out onto a trail after this, and realized I'd caught up to another woman on this course, although not the same age group. We decided on taking opposite trails around an officially uncrossable feature - she went on a main trail, while I took a small one, which turned out to be a Bruce side trail that my roomie and I had hiked a few years ago. Definitely the scenic route! Went by the glacial pot hole we'd photographed then - and got told to get a move on out of the way by a pair of hikers who had the same idea! The other lady ended up beating me to the meating-point (a bridge), but I know I enjoyed the ultra-rocky Escarpment edge more.
Generally the long traverses went well for me, but every time I wanted to quickly jump into the bush for a control, I'd veer off and have to backtrack. Controls 6, 7, 8 all veered off at least 50-100m - how many minutes did that add? But I nailed 9, hopping from one rocky feature to another, and then 10, 11, 12 and 13 (all closer together).
14 was off a trail with another trail leading out to it, but it didn't meet the first trail exactly (great mapping actually!) so I guess-timated by distance instead. By the time I was going out to 15, which could have been a long-ish light green traverse, I learned my lesson: I cut back out to the main trail, then cut back in, guided by contour lines. 16 was another veer-off. The last control was 17, and this time, I veered extra-wide, but thankfully I was on the edge of the Escarpment, and I knew where I'd ended up due to the direction the slope was facing. But wasted a few minutes for sure.
So the big lesson is that I need more practise sticking to a compass bearing. That likely involves a few things: checking the compass needle itself, picking out target features in the distance to stay on-track, and of course being aware of surroundings - which is difficult on such a flat map. As punishment, I flatly lost my age group, coming in 5/5. Still, I love Escarpment country, so nothing could really ruin this day.
--Distance: 9.8km
--Duration: 1:36:31
After the race, I caught a guy in a jacket from last year's North Atlantic Orienteering Champs - he highly recommended going up for these events, especially the marquee race I want to do in Ilulissat, Greenland next June - the Arctic Midnight Orienteering. I'm so much more excited now after a southerner's recommendation, not just the awesome invite from the race organizer.
p.s. I raced on my calf brace today, but after 3 races back-to-back, my ass bones are not happy.
Location:
Hilton Falls, Milton ON
2012-10-06
Ontario Orienteering Championships - Sprint Course
Terrain: urban, park
Weather: chilly
Rules: no entering any buildings!
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| Route Link |
I have to say this was the first time I'd had to consider multiple levels on an O-map (delineated by thick black lines like in architectural drawings). I would have been screwed early on if another runner hadn't taken some stairs up to a terrace that housed control 2 - never would have thought of that! Came in handy to catch control 14 later.
There was some talk of the best choice from 6 to 7, which were at buildings on opposite sides of a creek, with a bridge in either of two directions. Most of us saw the southern bridge and went for it, but some chose the northern bridge because it would afford a route with allegedly fewer changes of direction. Which one was faster? Only the splits will tell!
Overall, I think I did a great job of concentrating on quick route choices and reading tiny features such as the essential passageways. There had been a sneak preview photo posted of course setters/testers ND and ML at a low fence between buildings, with a discussion as to whether or not this was "officially passable" (it was.) As soon as I saw the fence, I decided I gotta hop it!
This was the longest 21 minutes of my life. I sprinted my little heart out, and whatever sprint I still have in me after a season without any training, I managed a 3rd place finish, with a sweet trillium-based Ontario champs medal.
I'm sure I'd shaved off some precious seconds by using my brand new control description holder I bought from the O-Store folks that came down to the event. The only thing I'd improve (other than my speed when I'm able) is my punching technique. I watched elite racer SL punching by stabilizing the control with his other hand, and it looked so much faster. On a sprint course with 16 controls in 4km, every second counts.
--Distance: 3.9km
--Duration: 21:21
After the race, I was treated to an impromptu nostalgia- and ridicule-ridden campus tour from alumni CK and ES, including finding out for example that when a woman enters the math and computers building, it's like she's entering a prison... This was as good as confirmed by our reading of the current issue of MathNews, the math students' newsletter with their highly dubious and sad advice on how to get a girlfriend. Turns out the coffee shop we chatted at after the race is the ideal place to go on a first date and pretend you enjoy discussing vegetarianism and gay rights.
My alumni friends also bonded over how few of the current buildings existed when they'd attended and how much of a joke RIM is as a presence on campus. Boatloads of fun!
Location:
University of Waterloo, Waterloo, ON
Ontario Orienteering Championships - Middle Course
Map: Natchez-Zeller
Terrain: woods, urban, mostly flat
Weather: chilly but sunny
20 controls over 5km made this into a very long sprint, and since the terrain was quite flat, and the scale was 1:7500, I soon realized that just a quick rotation of the map would allow me to run straight from one control to the next. Quite a clean run. I kept verbalizing what I saw around me as well as the decisions I was taking, something I picked up from team navigation.
Control 5 tripped me up, as I went in too early, but then had to back-track anyway through an obvious change in vegetation. Still not sure what happened there. I found a few times that my running line was a bit off my compass line, which is a testament to how little orienteering I've done this season. It didn't affect me on this sprint map, but would make an impact on the long course the next day.
I'm getting really good with fixing mistakes, though, without getting flustered. I overshot 18 but realized it when the terrain was much too flat and went back. Being very aware and methodical would save me from some potentially catastrophic mistakes on the long course.
--Distance: 5km
--Duration: 55:02
Terrain: woods, urban, mostly flat
Weather: chilly but sunny
20 controls over 5km made this into a very long sprint, and since the terrain was quite flat, and the scale was 1:7500, I soon realized that just a quick rotation of the map would allow me to run straight from one control to the next. Quite a clean run. I kept verbalizing what I saw around me as well as the decisions I was taking, something I picked up from team navigation.
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| Route Link |
I'm getting really good with fixing mistakes, though, without getting flustered. I overshot 18 but realized it when the terrain was much too flat and went back. Being very aware and methodical would save me from some potentially catastrophic mistakes on the long course.
--Distance: 5km
--Duration: 55:02
Location:
Kitchener, ON
2012-10-05
Gym Workout
(reps) 1st set / 2nd set / 3rd set
(10) DB Incline Bench Press: 25lbs x2 / 25lbs x2 / 30lbs x2 (7)
(10) BB Front Squat: 60lbs / 60lbs / 70lbs
(10/side) Russian Twist: 35lbs plate / 35lbs plate / 35lbs plate
(10/side) Calf Raises: BW / BW / BW
(10) Glute-Ham Raise: 35lbs plate / 45lbs plate / 45lbs plate
(failure) Chin-ups: 3 / 2.5 / 1.5
(10/side) Cable Str. Arm Pull-down: 12.5lbs / 12.5lbs / 12.5lbs
(10) Ball Roll-outs: 10 / 10 / 10
(10/side) DB Diagonal Chop: 15lbs / 15lbs / 15lbs
(10) Bent-over Lateral Fly: 8lbs x2 / 8lbs x2 / 8lbs x2
--Duration: 42mins
(10) DB Incline Bench Press: 25lbs x2 / 25lbs x2 / 30lbs x2 (7)
(10) BB Front Squat: 60lbs / 60lbs / 70lbs
(10/side) Russian Twist: 35lbs plate / 35lbs plate / 35lbs plate
(10/side) Calf Raises: BW / BW / BW
(10) Glute-Ham Raise: 35lbs plate / 45lbs plate / 45lbs plate
(failure) Chin-ups: 3 / 2.5 / 1.5
(10/side) Cable Str. Arm Pull-down: 12.5lbs / 12.5lbs / 12.5lbs
(10) Ball Roll-outs: 10 / 10 / 10
(10/side) DB Diagonal Chop: 15lbs / 15lbs / 15lbs
(10) Bent-over Lateral Fly: 8lbs x2 / 8lbs x2 / 8lbs x2
--Duration: 42mins
2012-10-04
Kyoshin Ryu Jiu-Jitsu
Just me and Sensei today.
The theme of the night was testing out what kind of control works best (pinning, strikes, joint manipulation, pain control) - for me, it's definitely pain control.
- close-range strike/blocks from kiba dachi
- baton inside and outside strikes
- soto-maki-komi: breaking down the foot work, must be very tight to the body
- Transfer from kesa katame to strikes to multiple targets (hard to do at speed, but good for target practise)
- randori
At the end of this class, Sensei said, "THAT was a black belt class."
--Duration: 60mins
p.s. This was also the day when I started to lose my toenail virginity. I'd been cultivating a pretty gross hemorrhagic big toe on the left foot since the downhills of the June Spartan races, but now that another nail is growing underneath, it's finally started to push the original nail up. Buoyed by the descents of the Tough Mudder and the hike at the Vermont Spartan Beast, the outer half of the nail has had enough. Houston, we have lift-off! I'm looking forward to at least 6 months of taping up my toe to keep it holding together...
The theme of the night was testing out what kind of control works best (pinning, strikes, joint manipulation, pain control) - for me, it's definitely pain control.
- close-range strike/blocks from kiba dachi
- baton inside and outside strikes
- soto-maki-komi: breaking down the foot work, must be very tight to the body
- Transfer from kesa katame to strikes to multiple targets (hard to do at speed, but good for target practise)
- randori
At the end of this class, Sensei said, "THAT was a black belt class."
--Duration: 60mins
p.s. This was also the day when I started to lose my toenail virginity. I'd been cultivating a pretty gross hemorrhagic big toe on the left foot since the downhills of the June Spartan races, but now that another nail is growing underneath, it's finally started to push the original nail up. Buoyed by the descents of the Tough Mudder and the hike at the Vermont Spartan Beast, the outer half of the nail has had enough. Houston, we have lift-off! I'm looking forward to at least 6 months of taping up my toe to keep it holding together...
2012-10-03
Pool Swimming
Warm-up: 100m easy (late!)
2x 100m on 2:30 (2:00-2:05)
2x 200m on 5:10 (4:10-4:15)
2x 300m on 7:45 (6:10-6:10)
I got faster and smoother as we went along and felt amazing the whole night. Rolling and gliding. The key to success.
4x 25m hypoxic, 1min RI (0,1,1,0!!) I relaxed and managed to get two lengths at 0 breaths!! The last quarter of the last one was all mind-over-matter.
Cool-down: 50m easy
--Distance: 1,450m
--Duration: 60mins
2x 100m on 2:30 (2:00-2:05)
2x 200m on 5:10 (4:10-4:15)
2x 300m on 7:45 (6:10-6:10)
I got faster and smoother as we went along and felt amazing the whole night. Rolling and gliding. The key to success.
4x 25m hypoxic, 1min RI (0,1,1,0!!) I relaxed and managed to get two lengths at 0 breaths!! The last quarter of the last one was all mind-over-matter.
Cool-down: 50m easy
--Distance: 1,450m
--Duration: 60mins
2012-10-02
Gym Workout
(reps) 1st set / 2nd set / 3rd set
(10) DB Incline Bench Press: 20lbs x2 / 25lbs x2 / 25lbs x2
(10) Front Squat: 2x 25lbs DB / 60lbs BB / 60lbs BB
(10/side) DB Alt Bench Row: 20lbs / 25lbs / 25lbs
(10/side) Calf Raises: BW / BW / BW
(10) Glute-Ham Raise: 35lbs plate / 45lbs plate
(failure) Chin-ups: 2.5 / 2
--Duration: 26mins
(10) DB Incline Bench Press: 20lbs x2 / 25lbs x2 / 25lbs x2
(10) Front Squat: 2x 25lbs DB / 60lbs BB / 60lbs BB
(10/side) DB Alt Bench Row: 20lbs / 25lbs / 25lbs
(10/side) Calf Raises: BW / BW / BW
(10) Glute-Ham Raise: 35lbs plate / 45lbs plate
(failure) Chin-ups: 2.5 / 2
--Duration: 26mins
2012-10-01
Pool Swimming
First session of the year with Coach KR, and I'm very glad we have him. Very technical. We are in phase one - building a technical foundation for longer swims later on. I'm slow and sad, but I believe hard work and lots of good instruction will lead to good results. I'm ready to work hard.
Warm-up:
200m easy, 200m hard up - easy down (did 150m)
Distance-per-stroke: 25/25m, 23/25m after focus on roll and glide
4x 50m 3secs drill, 15secs RI - practise rolling: hard to transition
4x 100m on 2:25 [1:55 to 2:00]
4x 50m shaker drill, 15secs RI - practise high-elbow recovery that keeps muscles relaxed
200m TT: a poopy 3:57
Cool-down: 50m easy
--Distance: 1,450m
--Duration: 60mins
Warm-up:
200m easy, 200m hard up - easy down (did 150m)
Distance-per-stroke: 25/25m, 23/25m after focus on roll and glide
4x 50m 3secs drill, 15secs RI - practise rolling: hard to transition
4x 100m on 2:25 [1:55 to 2:00]
4x 50m shaker drill, 15secs RI - practise high-elbow recovery that keeps muscles relaxed
200m TT: a poopy 3:57
Cool-down: 50m easy
--Distance: 1,450m
--Duration: 60mins
2012-09-16
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