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Training Log Archive: gwilliams

In the 7 days ending Mar 21, 2014:

activity # timemileskm+m
  Orienteering2 2:11:04 6.62(19:47) 10.66(12:18) 44550c
  Orienteering Training1 1:00:30 3.29(18:22) 5.3(11:25) 2409c
  Basketball1 55:00
  Running3 40:00 2.34(17:04) 3.77(10:36) 120
  Strength Exercises1 15:00
  Total5 5:01:34 12.26 19.73 80559c

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Friday Mar 21, 2014 #

3 PM

Orienteering race (Middle) 1:29:55 [4] ***** 4.56 km (19:43 / km) +345m 14:18 / km
20c (sick)

Today was the middle distance courses for Run Black Diamond, at Black Diamond Mines Regional Preserve. I ran red.

With this course, my troubles started immediately. I think that I attacked #1 fairly well, but when I got to the control location, I ran right by it, because it was hidden in a very steep reentrant. I looked around the entire area before finally finding it.

I left #1 on a bad bearing and found the wrong trail. I had to relocate, and I lost significant time again.

After this I proceeded with caution. I made no serious mistakes to #3, but I did get there very slowly.

Numbers 4,5 and 6 were quite difficult in terms of navigation and the terrain was also very difficult to get through. Each of these I got to very slowly.

After this, my race really started to improve. I felt as though I understood the map more, and I also was moving through the terrain faster. I made it to numbers 7,8,9 and 10 with no real mistakes.

After this however, I began to feel much more tired physically. This is partially due to the cold that's been bothering me for a few days. For the rest of the race, I didn't really have any navigational difficulties, but I felt completely exhausted.

I finished 17th out of 29 finishers.

Running warm up/down 15:00 [2] 1.5 km (10:00 / km) +120m 7:09 / km

Thursday Mar 20, 2014 #


Still feeling pretty terrible...

Wednesday Mar 19, 2014 #


Nasty cold... Hopefully I will be able to run well this weekend at Run Black Diamond.

Tuesday Mar 18, 2014 #

7 PM

Strength Exercises 15:00 [5]

Sunday Mar 16, 2014 #

10 AM

Orienteering race (Point Pinole) 41:09 [4] *** 6.1 km (6:45 / km) +100m 6:14 / km

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

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)

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