Training Log Archive: AnnaIn the 7 days ending Apr 8, 2013:
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| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||
Monday Apr 8, 2013 #
Note
slept:7.75
Mon: rest
Tues: easy run with map after work. Do route choice exercise Alexei gave me, and do the accompanying armchair afterwards. (Working in Brookline instead of Cambridge this Tuesday, so track workout is too far.)
Wed: woods intervals before work. Wake up at 6:15? Use Alex's test loop? Would be nice to do some compass-less control picking as a cooldown, focusing on estimating exit angle and picking features ahead of me.
Thurs: easy run before work, warmup on trails and do some control picking where I keep an image in my head of each leg. Hammond Pond.
Fri: tempo at the Reservoir, or try to find somewhere hillier.
Sat: easy run, do a route choice exercise with my map of Moreau. orrrrr try to fit in training in the morning if Ian still wants to go. I have to be back for work at 2pm though.
Sun: long: Giacomo's training camp at the Fells.
Sunday Apr 7, 2013 #
orienteering race 44:53 [4] *** 4.45 km (10:05 / km) +250m 7:52 / km
spiked:13/16c shoes: O' Shoes
Running (mostly trails/soft surfaces) warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
running drills warm up/down 5:00 [2] 0.2 mi (24:59 / mi)
Saturday Apr 6, 2013 #
orienteering 1:55:14 [4] *** 9.9 km (11:38 / km) +545m 9:08 / km
ahr:168 spiked:21/22c shoes: O' Shoes
Strategy today was to run the first half as a long run and pick it up if I felt good after that. I didn't feel that great after the first half, so I just tried to hang on. The errors I remember making were one bad route choice on 5 and one bobble on a compass control, after my compass had broken. Pretty excited I could hold it together for almost 2 hours. A good sign for the Billygoat!
Also, my compass broke on the tenth control. It was a water stop at a steep ravine, and my planned exit was to run down the spur. Unfortunately, all the water had fallen down the ravine, and this was the control where I'd planned to take my Gu. So I had to go down the ravine. I fell and hit my elbow and didn't notice my compass had broken until I crossed the next huge ravine! After that, the strategy was to keep in really close contact, because it would be really really hard to relocate without a compass. And I did!
Running (mostly trails/soft surfaces) warm up/down 12:07 [2] 1.0 mi (12:07 / mi)
ahr:141
running drills warm up/down 5:58 [2] 0.27 mi (22:04 / mi)
ahr:145
Friday Apr 5, 2013 #
orienteering race 20:06 [4] *** 2.9 km (6:56 / km) +80m 6:05 / km
spiked:20/24c slept:9.0
Errors:
Control 1: simplification. I saw a black box and thought I was looking for a building. I ran right past the actual feature, an electrical box. This could've been solved if I'd simplified based on the path junction instead of what I thought was a patch of woods. Man-made features are a lot less ambiguous!
Control 3: ran to the wrong cliff. Again, simplification. I ran to the cliff on the path. This cliff was not on a path.
Control 6: simplification. (I'm noticing a pattern!) I ran to an electrical box, but one that was smaller than control 1 and not on the map. Instead, I should have run half-way down the length of the building, or else read that the box was in an open-with-scattered-trees area.
Control 13: planned my route over a passable wall and decided I couldn't go over it. Ran around instead.
In total, I counted 49 seconds of errors. Yikes!!! On the plus side, I seem to be getting into shape quickly, and errors should be expected as I navigate at a faster pace than I'm used to. Hopefully the Park-O season will help me with sprints!
Running (mostly hard surfaces) warm up/down 31:49 [3] 3.07 mi (10:22 / mi)
Running (mostly hard surfaces) warm up/down (Extended run) 3:02 [4] 0.39 mi (7:46 / mi)
Running (mostly hard surfaces) warm up/down (Strides) 1:00 [4] 0.1 mi (10:00 / mi)
running drills 5:42 [2] 0.28 mi (20:20 / mi)
Running (mostly hard surfaces) (Shake-out) 16:16 [3] 1.94 mi (8:23 / mi)
Thursday Apr 4, 2013 #
Running (mostly hard surfaces) 31:01 [3] 3.1 mi (10:00 / mi)
Running (mostly hard surfaces) 10:43 [2] 1.1 mi (9:45 / mi)
slept:7.0
Armchair: simplification 10 [0]
Wednesday Apr 3, 2013 #
Note
slept:8.0
orienteering 28:18 [3] *** 2.72 km (10:24 / km)
spiked:11/12c
Running (mostly hard surfaces) warm up/down 22:17 [3] 2.3 mi (9:41 / mi)
Armchair: simplification 3 [0]
Tuesday Apr 2, 2013 #
Armchair: simplification 25 [0]
Armchair: control circle 25 [0]
Running (mostly hard surfaces) 21:31 [4] 3.23 mi (6:40 / mi)
slept:9.0
800, 600, 1200, 800, 600, 1200, with 200 jog between each.
I wasn't that great at pacing, but it could've been worse. From the first half to the second, I only positive-splitted by 8 seconds.
3:20 (1:48)
2:22 (1:29)
4:59 (2:13...dying!!!)
3:14 (1:57...too fast)
2:30 (1:28)
5:06 (faded on lap 2 but was able to finish strong)
Before I started my legs felt sort of jello-y, and I really noticed it at the end, but they don't have that heavy tired feeling I get after hard workouts. Exciting!!!
Running (mostly trails/soft surfaces) 38:09 [3] 3.94 mi (9:41 / mi)
ahr:155
Running (mostly hard surfaces) warm up/down (Strides) 2:50 [4] 0.13 mi (21:49 / mi)
ahr:170
running drills 5:23 [2] 0.22 mi (24:28 / mi)
ahr:123