Training Log Archive: j-manIn the 7 days ending May 27, 2009:
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Wednesday May 27, 2009 #
Run 1:00:00 [2]
shoes: 9 2007 Saucony
Level 8 hills, 7mph.
Run 30:00 [2]
shoes: 9 2007 Saucony
Level 8 hills, 7mph.
Last 3 minutes 9mph, last 1 minute 10mph.
Last 3 minutes 9mph, last 1 minute 10mph.
Bike 1:00:00 19.2 mi (3:08 / mi)
Level 8 hills.
Tuesday May 26, 2009 #
Event: CSU Cat Rock Park-O
Run 45:00 [2]
shoes: 9 2007 Saucony
7mph, level 8 hills.
Run warm up/down 14:00 [1]
shoes: Salomon SpeedCross 2 2009
To/from the garage.
Run warm up/down 10:00 [2]
shoes: Salomon SpeedCross 2 2009
Warmup before the sprint.
Orienteering race 32:50 *** 4.0 km (8:13 / km) +90m 7:23 / km
shoes: Salomon SpeedCross 2 2009
Cat Rock Park-O. A really intense course from Ross. Quite enjoyable, though it definitely flummoxed me a great deal.
I had a lot of problems finding controls. I messed up all the controls in the field--two of them in excess of a minute each--and had problems in the end section. I did OK in the normal forest part.
I took splits but had to delete them for my next workout.
I had a lot of problems finding controls. I messed up all the controls in the field--two of them in excess of a minute each--and had problems in the end section. I did OK in the normal forest part.
I took splits but had to delete them for my next workout.
Run hills 19:00
shoes: Salomon SpeedCross 2 2009
Knowing there was a ski slope on the map was tempting. Even though my legs were pretty ragged after the sprint, the fact that Alex and Ian were willing to check it out was all I needed. They both accompanied me up the first time, but then I couldn't find them again. That was OK, because I got to enjoy the sweet pain of 4 more quality ascents. (Looks like they are ~55 meters up?)
401 (up and down)
157 (up)
143 (down)
155
146
155
156
153
154
Nice and consistent. The first one was a little longer because I wasn't exactly sure what I was doing.
401 (up and down)
157 (up)
143 (down)
155
146
155
156
153
154
Nice and consistent. The first one was a little longer because I wasn't exactly sure what I was doing.
Orienteering 16:45 [2] ***
shoes: Salomon SpeedCross 2 2009
Picked up 5 controls.
Wow--there is a lot of poison ivy out there!
Wow--there is a lot of poison ivy out there!
Monday May 25, 2009 #
Note
The soles of my Integrators (new this spring) now have chunks out of them. The good news is that the uppers are still nicely attached, the bad news is that they are yet another pair of orienteering shoes that is going to fail after half a year's worth of use. At least in a new way...
Run 1:00:00 [2]
shoes: Reebok Bobby Curtis
Level 8, 7mph.
Weight training 30:00
Machines for 10, circuits for 20.
Had an epiphany today. For my circuits, I've decided to start doing the weights on one leg. I think this should enhance stability and balance.
Also, did push-ups with toes on the exercise ball and squats with 25 to end.
Had an epiphany today. For my circuits, I've decided to start doing the weights on one leg. I think this should enhance stability and balance.
Also, did push-ups with toes on the exercise ball and squats with 25 to end.
Bike 1:00:00 [2] 18.63 mi (3:13 / mi)
Level 8 hills.
Sunday May 24, 2009 #
Event: Club Champs Return to Mt Tom
Note
Mt. Tom
Orienteering race 1:22:20 ** 7.7 km (10:42 / km) +260m 9:09 / km
shoes: Spring 2009 Integrators
NEOC 2008 Club Champs at Mt. Tom.
We should have gone to the basketball museum or played golf. This was a lousy time.
There are two lessons I can take from this:
1) I am destined to have two good races and one terrible one (that has been the pattern at three race weekends all year.
2) That I should never orienteer at Mt. Tom. After "racing" there I feel like my orienteering regresses.
With all apologies to any interested parties, that map is just not good. Granted, who am I to judge? But it really isn't good. But, many better orienteers than me have negotiated it fine over the years. I am obviously just a prima donna.
A couple notes:
It was a hot day and I didn't have any drink on the course. I don't feel like it affected me physically or mentally, but who knows.
I really don't know where I was pior to 7 and 9. Well, I know I was pretty darn close, but given what I was using to get to the control and failing to do so, I just can't piece things together.
I gave up after 10 and jogged the rest of the course. I don't know how I should feel about that. (I had seen the best time was 75 minutes before setting out, which seemed easily doable until I was wallowing in the green after 10 and realizing that it wasn't easily doable for me.)
http://www.flickr.com/photos/18115983@N00/35635846...
We should have gone to the basketball museum or played golf. This was a lousy time.
There are two lessons I can take from this:
1) I am destined to have two good races and one terrible one (that has been the pattern at three race weekends all year.
2) That I should never orienteer at Mt. Tom. After "racing" there I feel like my orienteering regresses.
With all apologies to any interested parties, that map is just not good. Granted, who am I to judge? But it really isn't good. But, many better orienteers than me have negotiated it fine over the years. I am obviously just a prima donna.
A couple notes:
It was a hot day and I didn't have any drink on the course. I don't feel like it affected me physically or mentally, but who knows.
I really don't know where I was pior to 7 and 9. Well, I know I was pretty darn close, but given what I was using to get to the control and failing to do so, I just can't piece things together.
I gave up after 10 and jogged the rest of the course. I don't know how I should feel about that. (I had seen the best time was 75 minutes before setting out, which seemed easily doable until I was wallowing in the green after 10 and realizing that it wasn't easily doable for me.)
http://www.flickr.com/photos/18115983@N00/35635846...
Saturday May 23, 2009 #
Note
SVO Rogaine
Run warm up/down 10:00 [1]
shoes: Spring 2009 Integrators
Warmup/down before, after, and between.
Really not much warmup/down.
Really not much warmup/down.
Orienteering race 47:01 **** 6.8 km (6:55 / km) +250m 5:50 / km
shoes: Spring 2009 Integrators
WCOC Ansonia Red. By the GOATs. As usual, they did a great job.
At least you can count on some things in the world--the GOATs will put on a good orienteering event.
My run was quite good. I had some wrinkles though:
Going to 2 I was reading my way to 9 due to the course configuration. Luckily, it didn't cause too serious of a problem as I figured it out halfway to 2.
On 8, during the middle of the leg, I really wasn't quite in contact. But, I just concentrated on moving and staying on my compass and it worked out in the end. However, I hesitated a lot.
On 9, running down the trail, I almost poked my eye out on a branch. Luckily, I just have a scratch on my bottom eyelid. I had problems seeing the rest of the course.
http://www.flickr.com/photos/18115983@N00/35635842...
At least you can count on some things in the world--the GOATs will put on a good orienteering event.
My run was quite good. I had some wrinkles though:
Going to 2 I was reading my way to 9 due to the course configuration. Luckily, it didn't cause too serious of a problem as I figured it out halfway to 2.
On 8, during the middle of the leg, I really wasn't quite in contact. But, I just concentrated on moving and staying on my compass and it worked out in the end. However, I hesitated a lot.
On 9, running down the trail, I almost poked my eye out on a branch. Luckily, I just have a scratch on my bottom eyelid. I had problems seeing the rest of the course.
http://www.flickr.com/photos/18115983@N00/35635842...
Orienteering race 18:22 **** 2.5 mi (7:21 / mi) +70m 6:46 / mi
shoes: Spring 2009 Integrators
WCOC Ansonia Sprint.
More a short middle than a sprint, but I tried to focus and "flow."
Did a pretty good job, but routes were not all good.
http://www.flickr.com/photos/18115983@N00/35635840...
More a short middle than a sprint, but I tried to focus and "flow."
Did a pretty good job, but routes were not all good.
http://www.flickr.com/photos/18115983@N00/35635840...
Friday May 22, 2009 #
Run warm up/down 35:00 [2]
shoes: Reebok Bobby Curtis
Warmup/down.
Run intervals 24:00
shoes: Reebok Bobby Curtis
1200M "intervals"--in quotes because they are kind of tempo run speed. Although, on the treadmill you can be sure I did them in 4:30.
2 minutes in between.
This was kind of a proof of concept. I don't really like running too fast, or too long on the treadmill because if something goes wrong, there is little margin for error. On the plus side, pacing is good.
So, because they felt pretty easy, I should be able to comfortably go faster on the treadmill. But, to do real intervals I need a track. I should explore MIT.
I thought about doing some faster things at the end, but there was ever so slight tightness in the leg, and I though better of it. Racing tomorrow.
1,000 calories.
2 minutes in between.
This was kind of a proof of concept. I don't really like running too fast, or too long on the treadmill because if something goes wrong, there is little margin for error. On the plus side, pacing is good.
So, because they felt pretty easy, I should be able to comfortably go faster on the treadmill. But, to do real intervals I need a track. I should explore MIT.
I thought about doing some faster things at the end, but there was ever so slight tightness in the leg, and I though better of it. Racing tomorrow.
1,000 calories.
Thursday May 21, 2009 #
Run 1:00:00 [2]
shoes: 9 2007 Saucony
Level 8, 7mph.
Weight training 30:00 [2]
Used 15s. Right hamstring mostly OK.
Carefully did some leg curls, too.
Carefully did some leg curls, too.
Bike 1:00:00 [2]
Level 8, easy.