Training Log Archive: MatejIn the 7 days ending Apr 28, 2014:
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Monday Apr 28, 2014 #
4 PM
Swimming 1:30:00 [3] 3.4 km (26:28 / km)
Biking 20:00 [2]
Sunday Apr 27, 2014 #
Event: BAOC: Spring Lake
11 AM
Orienteering race (Spring Lake) 1:05:13 [4] **** 8.87 km (7:21 / km) +192m 6:38 / km
23c shoes: Salomon SpeedCross 3
A "Green/Red" course (actually, more of a Blue course) at Spring Lake. The terrain was amazing: flat expanses strewn with large slabs of rock and dotted with manzanita bushes, forests with a wealth of rock features, and an abundance of my favorite landform feature: pits. Unfortunately, the map was iffy in multiple places, a few of the controls were misplaced, and some bags were stuck underneath massive bushes of poison oak. I had serious issues in the mismapped places, and kept overshooting controls because of the 1:7,500 scale. One thing I could have done better is paying more attention to my compass headings, which might have saved me a few embarrassing 90 degree directional errors later in the course.
Saturday Apr 26, 2014 #
4 PM
Trail Run long (Wunderlich) 1:27:38 [3] 16.42 km (5:20 / km) +506m 4:37 / km
shoes: Adidas Thrasher 2 M
Long run at Wunderlich (up to Skyline and back).
Friday Apr 25, 2014 #
11 AM
Trail Run hills (Wunderlich) 52:24 [3] 9.01 km (5:49 / km) +363m 4:50 / km
shoes: Salomon SpeedCross 3
A 21 minute uphill fartlek at Wunderlich (1:00 fast, 30 sec easy), followed by a mostly downhill recovery jog. Plus, I got to test out a new pair of orienteering shoes; they felt great!
5 PM
Swimming 1:30:00 [3] 3.3 km (27:16 / km)
Wednesday Apr 23, 2014 #
2 PM
Track Run intervals (Foothill College) 42:01 7.04 km (5:58 / km)
shoes: Adidas Thrasher 2 M
Warm up (~15 minutes)
200m (target time 30s) (real time: 34s) 2:00 rest
3 km time trial, logged below (time: 10:38) 5:00 rest
400m (target time 1:10) (real time: 1:13) 2:00 rest
3x200m (target time 30s) (real times: 34s, 34s, 34s) 1:00 rest in between
Warm down (~10 minutes)
200m (target time 30s) (real time: 34s) 2:00 rest
3 km time trial, logged below (time: 10:38) 5:00 rest
400m (target time 1:10) (real time: 1:13) 2:00 rest
3x200m (target time 30s) (real times: 34s, 34s, 34s) 1:00 rest in between
Warm down (~10 minutes)
Track Run race (Foothill College) 10:38 [5] 3.0 km (3:33 / km)
shoes: Adidas Thrasher 2 M
3 km time trial, and a (far from impressive) personal best time.
Tuesday Apr 22, 2014 #
5 PM
Swimming 1:30:00 [3] 3.3 km (27:16 / km)
Chlorine imbalanced fixed, just in time for a workout that involved > 1000 m of butterfly. Fun times...
Biking 20:00 [2]