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Training Log Archive: smittyo

In the 31 days ending Mar 31, 2016:

activity # timemileskm+mload
  Orienteering7 5:45:45 20.61(16:47) 33.17(10:25) 144811 /20c55%1955.0
  Running5 4:08:12 18.38(13:30) 29.58(8:23) 221970.4
  Intervals3 2:20:14 10.24(13:42) 16.48(8:31) 10604.8
  Strength3 2:06:00252.0
  WU/CD6 1:13:46 3.2 5.15 207223.6
  Total20 15:33:57 52.43 84.38 188611 /20c55%4005.7

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Thursday Mar 31, 2016 #

3 PM

Running 46:02 intensity: (22 @1) + (1:02 @2) + (16:41 @3) + (27:57 @4) 3.88 mi (11:52 / mi) +2m 11:51 / mi
ahr:144 max:160 shoes: Barefoot

Went to Hull Park to run because Harvey wanted to bring the dogs to the dog park there. It's a pretty short loop - a little less than 1/3 mile. Toward the end I started running along the edge of the park to make it longer. Every time I passed the dog area, Winkie came to the edge hoping to run with me.

Tuesday Mar 29, 2016 #

6 PM

Intervals intervals 43:49 intensity: (20 @1) + (6:48 @2) + (16:52 @3) + (18:06 @4) + (1:43 @5) 3.2 mi (13:42 / mi) +4m 13:38 / mi
ahr:141 max:177

HDR track workout. Sweet Sixteen Drills workout.

Saturday Mar 26, 2016 #

8 AM

Running 1:15:50 intensity: (10:09 @1) + (17:12 @2) + (33:30 @3) + (14:22 @4) + (37 @5) 4.72 mi (16:04 / mi) +197m 14:13 / mi
ahr:129 max:163

Poppy Trot Fun run. We had 75 minutes to just run around on whatever trails we chose at the Poppy Reserve. Not very many poppies, though. There was some early bloom, but then it's been too warm and dry since then.

Wednesday Mar 23, 2016 #

11 AM

Running 41:06 intensity: (3:01 @1) + (23 @2) + (9:28 @3) + (28:14 @4) 3.23 mi (12:43 / mi) +1m 12:42 / mi
ahr:142 max:160

Easy run at Woodland Desert Preserve

Sunday Mar 20, 2016 #

9 AM

WU/CD warm up/down 10:36 intensity: (2:46 @1) + (2:13 @2) + (4:33 @3) + (59 @4) + (5 @5) 0.66 mi (16:04 / mi) +1m 15:59 / mi
ahr:124 max:162 shoes: Inov8 TrailRoc

Orienteering race (sprint) 23:36 intensity: (14 @1) + (16 @2) + (40 @3) + (10:27 @4) + (11:59 @5) ** 3.22 km (7:20 / km) +51m 6:48 / km
ahr:159 max:172 shoes: Inov8 TrailRoc

Great race today. I really had a lot of speed and kept good flow through all the controls. Just kept moving. I did have one pretty significant mistake at number five, where I just went up the wrong stairs and into the wrong part of the building. Time loss of about 45 seconds. Pretty happy with how the weekend went, but I'll need to work on maintaining my effort through the long race before NAOC. That seemed to be my weak point.

Green Sprint - Splits

Saturday Mar 19, 2016 #

9 AM

WU/CD warm up/down 20:18 intensity: (4:51 @1) + (7:26 @2) + (8:01 @3) 1.45 km (14:01 / km) +142m 9:25 / km
ahr:119 max:139 shoes: Inov8 xtalon 212 B

Jog/Walk to the start

Orienteering race (Long) 1:20:15 intensity: (29 @1) + (26 @2) + (6:46 @3) + (36:07 @4) + (36:27 @5) *** 6.6 km (12:10 / km) +470m 8:58 / km
ahr:158 max:172 shoes: Inov8 xtalon 212 B

Long course champs at Morgan Territory. I felt pretty good today, but the splits show that I just wasn't keeping up the speed I needed. I chose a lot of trail routes that may not have been as good as going more straight. It looks like I didn't really run fast enough to make the extra distance worth it. And Sharon Crawford was an animal going up the steep hill from 3 to 4. No serious mistakes, just lost time on poorer route choices.

Green Y Long - Splits

Friday Mar 18, 2016 #

Event: US Individual Championships (M/L/S)
 
12 PM

WU/CD warm up/down 10:57 intensity: (43 @1) + (1:12 @2) + (4:40 @3) + (4:22 @4) 1.24 km (8:50 / km) +24m 8:03 / km
ahr:140 max:160 shoes: Inov8 xtalon 212 B

Jogging to the start

Orienteering race (Middle) 39:54 intensity: (9 @1) + (43 @2) + (1:15 @3) + (5:46 @4) + (32:01 @5) **** 3.7 km (10:47 / km) +150m 8:58 / km
ahr:165 max:177 spiked:11/14c shoes: Inov8 xtalon 212 B

Middle Champs at Morgan Territory. Despite a mistake at number 2, I can't complain much. It was a nice fast race. Took the wrong direction from 1 to 2 and ended up too far SE. Stopped and spent some time analyzing the road to determine which way to correct. Estimated loss-2 minutes. Other than that just a few times hesitating near the control when I didn't see it right away. I'm still waiting to see final results, but I believe I may have a Gold medal. All those young whipper-snappers were ahead of me, though (Go Juniors!)

Green-Y Middle - Splits

Wednesday Mar 16, 2016 #

12 PM

Strength 1:00:00 [2]
shoes: Inov8 RoadX 233 red

Weights at the gym

Tuesday Mar 15, 2016 #

6 PM

Intervals intervals 46:19 intensity: (6:33 @1) + (5:45 @2) + (9:13 @3) + (12:01 @4) + (12:47 @5) 5.3 km (8:45 / km) +4m 8:43 / km
ahr:141 max:174 shoes: Barefoot

HDR Track Workout - 2 min intervals with alternating 1 and 2 minute recovery breaks. 10 reps.

Monday Mar 14, 2016 #

3 PM

Strength 23:00 [2]

Weights at the gym

Sunday Mar 13, 2016 #

11 AM

Orienteering 1:15:11 intensity: (6:29 @1) + (1:58 @2) + (17:38 @3) + (41:10 @4) + (7:56 @5) *** 4.28 mi (17:34 / mi) +377m 13:48 / mi
ahr:143 max:167 6c shoes: Inov8 xtalon 212 B

Expert course at Schabarum park. I would have preferred to run Orange here, but did the expert course for the physical climb workout. It was a decent course. Interestingly enough, although I made two errors, only one of them was flagged by winsplits. So I guess everyone blew number 7 badly enough that it couldn't tell that I was wrong. And it was a pretty big mistake. I wasn't paying attention to how the single tree related to the terrain and went to the first single tree I saw which was on entirely the wrong side of the spur. Based on my track, I lost at least two or three minutes there.

Friday Mar 11, 2016 #

Strength 43:00 [2]

Weights at the gym

Wednesday Mar 9, 2016 #

6 PM

Running 37:59 intensity: (14 @1) + (1:54 @2) + (18:59 @3) + (15:07 @4) + (1:45 @5) 2.84 mi (13:22 / mi) +20m 13:05 / mi
ahr:142 max:168

Easy neighborhood run

Tuesday Mar 8, 2016 #

6 PM

Intervals 50:06 intensity: (5:41 @1) + (8:35 @2) + (5:10 @3) + (18:35 @4) + (12:05 @5) 6.03 km (8:18 / km) +2m 8:17 / km
ahr:144 max:192 shoes: Barefoot

HDR Track Workout. 10 minutes of 200 hard / 100 easy, 3 reps.

Sunday Mar 6, 2016 #

WU/CD 10:00 [3]

11 AM

Orienteering 17:10 intensity: (7 @2) + (41 @3) + (13:12 @4) + (3:10 @5) ** 2.62 km (6:33 / km) +6m 6:28 / km
ahr:157 max:165 shoes: Inov8 TrailRoc

Simulated sprint course at AVC. This was certainly less complex than Mills College will be, but it gave me a nice fast workout.

Saturday Mar 5, 2016 #

WU/CD 10:00 [3]

10 AM

Orienteering 1:02:19 intensity: (4:38 @1) + (1:20 @2) + (8:54 @3) + (44:03 @4) + (3:24 @5) *** 5.99 km (10:25 / km) +235m 8:42 / km
ahr:143 max:166 shoes: Inov8 xtalon 212 B

Simulated Long course at Joshua Ranch. I tried to make a Kartapullautin map of this, but couldn't get it to work, so I just used a Google Maps terrain printout. In comparing my track to the map, I see that I was not in correct spot at number 7. Things there were pretty subtle and I had a hard time figuring out which tops were which. I also went further up into the reentrant at number 10 than I had circled, but I sort of guessed that was that case. This didn't take me as long as I was hoping it would. I really wasn't sure of the scale of the printout that I had. It was probably physically easier than the Champs long will be.

Friday Mar 4, 2016 #

10 AM

WU/CD warm up/down 11:55 intensity: (29 @1) + (53 @2) + (51 @3) + (9:19 @4) + (23 @5) 0.87 mi (13:42 / mi) +40m 11:59 / mi
ahr:146 max:165 shoes: Inov8 xtalon 212 B

Orienteering 47:20 intensity: (12 @2) + (24 @3) + (21:04 @4) + (25:40 @5) **** 4.15 km (11:24 / km) +159m 9:34 / km
ahr:161 max:177 shoes: Inov8 xtalon 212 B

Test run weekend for the US Champs. Today was to simulate the middle. I went to Vasquez Rocks and ran last years NJROTC Champs Brown course.

Wednesday Mar 2, 2016 #

11 AM

Running 47:15 intensity: (1:01 @1) + (8:14 @2) + (9:16 @3) + (14:15 @4) + (14:29 @5) 3.71 mi (12:44 / mi) +1m 12:43 / mi
ahr:147 max:175

Due to tech rehearsals for Wizard of Oz, I missed the Tuesday night track workout. I went out to the Desert Woodland Preserve and did intervals there. 1-2-3-4-4-3-2-1

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