Training Log Archive: awilkinsonIn the 7 days ending Mar 30, 2013:
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Saturday Mar 30, 2013 #
Orienteering race 1:19:00 [3] **** 4.8 km (16:27 / km)
The navigation was tough today, so I ran pretty slow. I relied mostly on contours rock features and water features, since the vegetation and trails were a little outdated. It was a fun course, nice and challenging! Plus the weather was really sunny and spring-like, which was a plus!
I didn't have any major blowouts, but I had a bunch of 2-5min errors that accumulated. Mostly it was just being exact as I approached the control, I was usually in the right area and pretty close to the control, it was just pinpointing it that was hard.
I didn't have any major blowouts, but I had a bunch of 2-5min errors that accumulated. Mostly it was just being exact as I approached the control, I was usually in the right area and pretty close to the control, it was just pinpointing it that was hard.
Friday Mar 29, 2013 #
Running hills 10:00 [5]
Hills with Jeff... my legs were still a bit tired today, so I didn't get quite as much out of it as I'd hoped. I had thought that a rest day yesterday would be enough, but guess not. Anyway, NEOC meet tomorrow I'm excited!
Running warm up/down 25:00 [3]
Thursday Mar 28, 2013 #
Note
(rest day)
C • RHR 4
Wednesday Mar 27, 2013 #
Running 1:32:00 [3] 10.04 mi (9:10 / mi)
I like long runs :)
Stretching 10:00 [0]
Tuesday Mar 26, 2013 #
Running warm up/down 20:00 [2] 2.2 mi (9:05 / mi)
Running (Threshold) 22:00 [4] * 3.0 mi (7:20 / mi)
ahr:175
Same workout as Friday, 6 800m runs with 30 second rests to read the next leg on a map.
Strength (Legs) 10:00 [3]
Lunges, squats and split squats.
Stretching 7:00 [0]
Monday Mar 25, 2013 #
Running (Recovery) 21:00 [2]
rhr:55
Anna wrote up a nice new training plan for me!
Sunday Mar 24, 2013 #
Orienteering 1:45:00 [3] ****
I ran with Anna for the first course, and she gave me lots of helpful tips, mostly on improving flow.
1. Get glimpses of the next leg when there's better running (1st Look - Feature, 2nd Look Route, 3rd Look Exit)
2. Don't slow down as much to take a bearing, always keep moving
3. Be specific, she made me say out loud what I was thinking to make sure it was a clear and definite plan.
For the second course I was shadowed by Alex, who also had a lot of great advice
1. Look around! I definitely have a tendency to look at my map too much and I miss important features, even the flags.
2. Use the layout of the land to confirm compass bearings
3. Pay attention to all the features, even the tiny ones can be really helpful when approaching a control (We were standing in a re-entrant and I didn't even notice!)
I was pretty tired today, so I definitely wasn't running fast. I did my best to focus on navigating well. Overall it was a great camp, it was a lot of fun! I'll sleep well tonight, that's for sure!
1. Get glimpses of the next leg when there's better running (1st Look - Feature, 2nd Look Route, 3rd Look Exit)
2. Don't slow down as much to take a bearing, always keep moving
3. Be specific, she made me say out loud what I was thinking to make sure it was a clear and definite plan.
For the second course I was shadowed by Alex, who also had a lot of great advice
1. Look around! I definitely have a tendency to look at my map too much and I miss important features, even the flags.
2. Use the layout of the land to confirm compass bearings
3. Pay attention to all the features, even the tiny ones can be really helpful when approaching a control (We were standing in a re-entrant and I didn't even notice!)
I was pretty tired today, so I definitely wasn't running fast. I did my best to focus on navigating well. Overall it was a great camp, it was a lot of fun! I'll sleep well tonight, that's for sure!
Running warm up/down 20:00 [1]
Warm-up and drills
Stretching 5:00 [0]