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Training Log Archive: j-man

In the 7 days ending Apr 29, 2006:

activity # timemileskm+m
  Run3 2:51:00 10.4 16.73
  Orienteering2 2:25:30 10.18(14:17) 16.39(8:53) 575
  Map Hike/Run1 25:00 1.86(13:25) 3.0(8:20)
  Total4 5:41:30 22.45 36.12 575

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Saturday Apr 29, 2006 #

Run warm up/down 35:00 [1] 3.5 mi (10:00 / mi)
shoes: New VJ Spikes

warmup before the short champs.

Orienteering race 47:30 [4] **** 5.09 km (9:20 / km) +175m 7:58 / km
shoes: New VJ Spikes

This was naski. Just pretty poor.

I was good before the road crossing, but a little sloppy on a few of the next ones, before hosing 9.


1) Poor planning. I have recently become pleased with my quick route choice planning - probably helpful in sprints and DVOA local meets, but not good here. I didn't even see the right trail route, and while it may not have been optimal, I should have considered it.
2) Parallel mistakes. My plan, as it was, involved keying off the cliffs on the left and noticing the squeezing of the contour shelf. I did not pace count, and when I saw likely cliffs off to my left, started looking for the control. Several minutes later, after I had started walking around, I could piece together what happened.
3) Bad compass. On the "spur" control and the one after it, my compass work was poor. The contours didn't match up with what I expected but I disregarded my compass altogether.

Run warm up/down 10:00 [2] 1.1 mi (9:06 / mi)
shoes: New VJ Spikes

Cooldown back to parking.

Thursday Apr 27, 2006 #

Run 1:00:00 [1] 9.33 km (6:26 / km)
shoes: VJ Spikes

Easy run at Tyler with Anne (with small loop on red trail) into Ridley.

Tuesday Apr 25, 2006 #

Run 1:06:00 [3]
shoes: Old Asics

TNT. This deserves more detail, but I had to get some training posted this week, with two days off (one intentional, and last night not -- our guests stayed late.)

This run provided "PRs" out and back for this route.

3.06 miles out: 19:49
3:06 miles back: 19:34

Out was definitely 3ish - I didn't start out that hard, so it would likely have been faster. Back was harder work - that was likely a level 4 effort. Still, I felt smooth and strong. The only thing was that the legs felt a little bit heavy. Some day I will try running this hard. (Maybe when Speedy comes.)

Sunday Apr 23, 2006 #

Orienteering race 1:38:00 [4] **** 11.3 km (8:40 / km) +400m 7:22 / km
shoes: New VJ Spikes

Blue at Brandywine.

I actually thought I was having a decent run, but the time tells a different story. I did have some problems but I felt like I was running briskly enough to easily do 8 minutes/k in that terrain. I did get tired over the last 2 K but even that shouldn't have made things that slow.

Speedy beat me by 5 minutes or so.

Map Hike/Run 25:00 [2] *** 3.0 km (8:20 / km)
shoes: New VJ Spikes

Control pickup at Brandywine.

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