Training Log Archive: gwilliamsIn the 7 days ending Mar 17, 2014:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | |||||||
Sunday Mar 16, 2014 #
Event: BAOC: Pt Pinole
10 AM
Orienteering race (Point Pinole) 41:09 [4] *** 6.1 km (6:45 / km) +100m 6:14 / km
30c
BAOC C-meet at Point Pinole Regional Park. This course was middle distance but felt more like a sprint because there were many controls with short legs in between and sharp changes in direction. I had very few costly mistakes, but I often wasted between 5 and 15 seconds looking for the control bag once I had already made it into the area of the control. These small errors really do add up, especially when there are so many controls. I ended up 8th out of 48 finishers.
Running warm up/down 15:00 [2] 1.36 km (11:00 / km)
2 PM
Orienteering Training (Briones) 1:00:30 [3] **** 5.3 km (11:25 / km) +240m 9:18 / km
9c
This was a steep middle-distance course designed by Lubomir Sebo. I made several very costly mistakes, all when I was right in the area of the control. For next time, I will work on reading the map carefully when entering the control circle.
Running warm up/down 10:00 [2] 0.91 km (11:00 / km)
Friday Mar 14, 2014 #
Note
(rest day)
Thursday Mar 13, 2014 #
4 PM
Track Workout intervals 42:00 [4] 6.9 km (6:05 / km)
1/4 mile intervals with walking in between. Target time of 85 sec. Actual times are:
85 sec
84
87
85
86
87
87
83
85 sec
84
87
85
86
87
87
83
Wednesday Mar 12, 2014 #
5 PM
Running 1:00:00 [3] * 8.25 km (7:16 / km) +275m 6:14 / km