Training Log Archive: gregIn the 7 days ending Mar 17, 2007:
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Saturday Mar 17, 2007 #
Road/Track Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov-8 MudClaw 'O' 330
Orienteering race (sprint) 21:22 [5] *** 3.6 km (5:56 / km) +140m 4:58 / km
spiked:12/15c shoes: Inov-8 MudClaw 'O' 330
I had a clean run except that I made one of my favorite mistakes. Instead of going to #6, I first went to #7 which was very close. So I had to visit #7 twice. Sometimes, I really loose concentration.
Road/Track Running warm up/down 10:00 [2] 1.7 km (5:53 / km)
shoes: Inov-8 MudClaw 'O' 330
Orienteering race (sprint) 23:56 [5] *** 3.6 km (6:39 / km) +150m 5:30 / km
spiked:13/14c shoes: Inov-8 MudClaw 'O' 330
The first part of the course was fast and clean. Then I ran out of steam and made a number of bad route choices that led to unnecessary climb, i.e. time lost.
Friday Mar 16, 2007 #
Trail Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov-8 MudClaw 'O' 330
Orienteering race (middle) 54:25 [4] *** 6.5 km (8:22 / km) +290m 6:51 / km
spiked:14/18c shoes: Inov-8 MudClaw 'O' 330
I was very tired physically and mentally -- blame it on the red-eye flight. I was running slowly making sometimes incomprehensible mistakes like running from #7 to #5 instead of #8. Or spiking the #17 control and deciding that it's not mine control and running away in search of the "right" control. What about checking the control code first?
It was very cold -- around 34F with some wind. I couldn't figure out what to wear in this kind of weather. The hat was unnecessary as my head started sweating after ten minutes into the race.
Thursday Mar 15, 2007 #
Exercise machine (bicycle) 30:00 [1]
Strength (abs) 10:00 [1]
Wednesday Mar 14, 2007 #
Road/Track Running warm up/down 54:38 [2] 7.0 km (7:48 / km)
shoes: Brooks Axiom 2
There were Mikkel, Thorsten, Tapio, and Kent
Road/Track Running intervals (repetitions) 10:46 [4] 3.2 km (3:22 / km)
shoes: Brooks Axiom 2
40, 42, 40, 40, 40, 40, 40, 39, 40, 41, 40, 41, 40, 41, 42, 40
Strength (abs) 10:00 [1]
Monday Mar 12, 2007 #
Trail Running 37:18 [3] 7.15 km (5:13 / km) +80m 4:56 / km
shoes: Brooks Adrenaline ASR
Woohoo! Finally, the clock's been changed. I can run in parks in the evening now.
Sunday Mar 11, 2007 #
Trail Running warm up/down 10:00 [2] 1.2 km (8:20 / km) +10m 8:00 / km
shoes: Montrail Highlander
Orienteering race (blue) 1:28:49 [5] *** 9.8 km (9:04 / km) +240m 8:04 / km
spiked:16/18c shoes: Montrail Highlander
I had a pretty clean run. The navigation seemed easy after the BOK event. But physically it's much more challenging. Umstead Park is just flat compared to the Bay Area. And it was hot -- around 80F.
WinSplits