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Training Log Archive: j-man

In the 7 days ending Jul 18, 2009:

activity # timemileskm+m
  Orienteering4 4:40:43 9.07 14.6 200
  Run5 3:15:00 7.2 11.59 590
  Bike2 2:00:00 18.5 29.77
  Total6 9:55:43 34.77 55.96 790

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Saturday Jul 18, 2009 #

Run warm up/down 10:00 [2]
shoes: Salomon SpeedCross 2 2009

Warmup before the sprint.

Orienteering 24:00 [4] **** 4.0 km (6:00 / km)
shoes: Salomon SpeedCross 2 2009

Bethel Schools Sprint by Balter.

Kind of a disaster. Actually, most of the course was quite good. It helped that I have started to know the area. However, in reading ahead, I started to get fixated on the last control. There were two oddities: 1) the course ended at 19, whereas I thought there were supposed to be controls in the 20s, and 2) I could not see where the finish was, assuming there were indeed 19 controls. Late in the course, (with nearly 20 minutes running already) I once again tried to figure it out. Then, I somehow started orienteering from 16 to 19--yes, missing two controls. As I was almost at 19, I realized I hadn't gone to 18, so ran back to that. After getting to 19, I punched, assuming the course was done, and walked around to the parking lot where I saw Ross and what I realized was the finish control. Needless to say, it was a bit of a cluster for me.

This idea of running a sprint of 150% expected length and time may actually be a good exercise. Not sure how to package it, though. It was good to see that the wheels came off as I crossed over the expected running time.

http://farm3.static.flickr.com/2591/3743443978_2af...

Orienteering intervals 55:00 intensity: (35:00 @2) + (20:00 @4) ****
shoes: Inov-8 Musdclaw 340 O+

O intervals at Huntingdon with Eddie and Ross. This is an A+ workout. I really, really loved it. (A big part of that was the map/terrain--just great.) I would do this every week.

Part of the exercise was taking different routes and comparing times (and predicting your time.) Generally, the routes I thought were best were and I did a decent job estimating my running times. In some cases, the trail routes worked out better than expected. Probably not due to better runnability, but just due to being able to maintain ~100% effort without making an error or hesitating. But, I should have known that already.

Orienteering 10:00 [2] ***
shoes: Salomon SpeedCross 2 2009

Picking up a couple controls, including 17.

Friday Jul 17, 2009 #

Note

Clem, Brendan, Eddie, Eileen U., Pavi, Joe, Greg?, Peter Grollman?, Ross?

Note

I love it!

"Although the two athletes say this will remain a hobby for years to come, the peak orienteering age is widely considered by experts to be from 25 to 35 years old. Thus, barring an unexpected comeback, this year's competition in Hungary might be near the end of the line for McGrath and Wiley in international racing."

"'This could very well be my last chance to be part of the U.S. World Championship team,' McGrath said. 'I've got to make this one count.'"

Note

Unintentional rest day. No time during the day and got to CT too late to get out the door again.

Thursday Jul 16, 2009 #

Run tempo 1:15:00 [4] 7.2 mi (10:25 / mi) +590m 8:18 / mi
shoes: Salomon SpeedCross 2 2009

Skyline trail race route. 6AM gun. With Brendan, Ross, and Will.

A rather disappointing outing; I was definitely slower than I expected. It seems like (at least relative to Ross and Will) that I am really bad on downhills. I have seen this in orienteering races, too, but it is hard to miss when you see the distance pile up before your eyes.

However, another disappointment was going up. On much longer runs at the Blue Hills, I would be running up these same hills. Today, after the 2nd ascent, there wasn't a whole lot of running. Not sure what to make of that. I guess I was pushing harder on the flats meaning there was less gas for the uphills? Don't know.

Wednesday Jul 15, 2009 #

Run 35:00 [2]

From Oak Grove metro to the Sheepfold, across Boojum Rock. Took one bad turn whicha added some time. I wonder if it would be easier to find the way from the west?

Orienteering 47:00 [2] ****
shoes: Salomon SpeedCross 2 2009

CSU training line-O at the Fels. OK, but I think I missed 2/8 streamers.

Tuesday Jul 14, 2009 #

Orienteering 40:00 intensity: (5:00 @2) + (35:00 @3) **
shoes: February 2008 Asics

CSU training at Harvard.

Bike 1:00:00 [2] 18.5 mi (3:15 / mi)

Level 8 hills.

Monday Jul 13, 2009 #

Run 1:00:00 [2]
shoes: February 2008 Asics

Level 8 hills, 7.5 mph.

Felt really good. I suppose that is what happens after two rest days and an easy week.

1,041 calories.

Bike 1:00:00 [2]

Level 8 hills.

Sunday Jul 12, 2009 #

Run warm up/down 15:00 [2]
shoes: Spring 2009 Integrators

To and from the car, and up to the start. Maybe more warmup than needed, but getting to the start was not optional.

Orienteering race 1:44:43 [3] ***** 10.6 km (9:53 / km) +200m 9:02 / km
shoes: Spring 2009 Integrators

French Creek East Blue.

More on this later, but for now, I can just say this was something of a 2008 COC long redux with respect to difficulty.

http://farm4.static.flickr.com/3428/3716711693_995...

This scan does not remotely suggest what it was like. In particular, 5 and 6 were in bizzarro-land.

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