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Training Log Archive: MooseMorris

In the 7 days ending Jun 8, 2014:

activity # timemileskm+m
  Running3 2:29:00 13.92(10:42) 22.4(6:39) 80
  Orienteering2 2:09:54 10.25(12:41) 16.49(7:53) 237
  Strength Training1 25:00
  Total6 5:03:54 24.17 38.89 317

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MoTuWeThFrSaSu

Sunday Jun 8, 2014 #

10 AM

Orienteering race (QBIII Long) 1:52:23 [4] 13.4 km (8:23 / km) +213m 7:46 / km
ahr:160 max:180 (injured) shoes: La Sportiva

Was a great start, but I destroyed my ankle on the way to 8 (was less than 3 minutes behind Shep at that point). After that I all I could do was hobble through the course which probably helped my navigation a lot. It would have been really interesting to be able to move really quickly in the vague area to the west of the assembly. I probably would have still lost a lot of time there as I made a few mistakes there going slow.

I was a bit east of 12 but recognized the gully and corrected easily enough. Went the long way round to 13, but kept map to ground contact pretty well all the way to 17. For 18, I actually did well, but I read the control description which said south of bare rock. I saw the control but from where I was standing it should have been described as between a cliff face and a boulder. Drifted well right of 19 and used the track, gully, and fences to relocate (unfortunately needed all 3 to figure it out). 20 was good. Had a good plan for 21 and caught the shallow gully, but drifted right and convinced myself that the two knolls were the eastern two. Then limped home to the finish. I think that all the drifting right was an over correction from the sprint as I was mostly a little left.

Really would have loved to have been in 12-finish with two good legs! Would have been interesting.

Hard 1 Day 2 - Splits

Saturday Jun 7, 2014 #

1 PM

Orienteering race (QBIII Sprint) 17:31 [5] 3.09 km (5:40 / km) +24m 5:27 / km
ahr:174 max:182 shoes: La Sportiva

Not a bad start to QBIII. Had a bit of trouble with 1, 2, 6 (worst), and 18, but nothing major. Nice to come 4th and only be 125% of Shep's time. Spent almost 1.5 hours picking seeds out of my socks and trimtex.

Hard 1 Day 1 - Splits

Thursday Jun 5, 2014 #

6 AM

Running warm up/down (Warm-up) 6:00 [3] 1.0 km (6:00 / km) +10m 5:43 / km
shoes: Saucony Guide 5 Orange

Running intervals (8x400m) 20:00 [5] 3.2 km (6:15 / km)
ahr:160 max:180 shoes: Saucony Guide 5 Orange

Bigger group this morning was chasing a guy for every repeat and it showed in my times 77-80 sec per repeat.

Running tempo (13 min) 13:00 [4] 3.1 km (4:12 / km) +20m 4:04 / km
ahr:170 max:174 shoes: Saucony Guide 5 Orange

Running warm up/down (Cool-down & Ab work) 12:00 [3] 1.0 km (12:00 / km)
shoes: Saucony Guide 5 Orange

Wednesday Jun 4, 2014 #

6 AM

Running (5K) 31:45 [3] 5.0 km (6:21 / km) +40m 6:06 / km
ahr:135 max:166 shoes: Sauchony Guide 7

Broke in my new runners with Kate, Bec, and George on an easy 5K.
12 PM

Strength Training (IronStrength) 25:00 [5]
shoes: Saucony Guide 5 Orange

Did 2 sets of everything except Mountain Climbers and Leg-downs and 3 sets of Burpees.

Monday Jun 2, 2014 #

6 AM

Running (Warm-up) 10:00 [3] 1.5 km (6:40 / km) +10m 6:27 / km
shoes: Saucony Guide 5 Orange

Forgot my watch!

Running (9x400m) 22:30 [5] 3.6 km (6:15 / km)
shoes: Saucony Guide 5 Orange

Vlad told us we were doing 8x400m, but then made me do an extra one! All of them were around 80-82 seconds, except the last one which was down around 77 sec (because Vlad ran with me).

Running (14min Tempo) 13:45 [4] 3.0 km (4:35 / km)
shoes: Saucony Guide 5 Orange

Was killer after the 800 repeats and the hill. Bar beach to Merewether baths and back.

Running (Cool-down & Ab work) 20:00 [3] 1.0 km (20:00 / km)
shoes: Saucony Guide 5 Orange

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