Training Log Archive: arcticQn

A sunny day in Pawtuckaway!!!
Got up, had coffee, picked up the white/yellow/vampire controls from yesterday. Ate breakfast, packed up the campsite, then Tora, Ryan and I went for a road ride around Pawtuckaway, through Nottingham, Deerfield and Raymond. Gorgeous roads, houses, farms, fields! Thought it was only going to take about an hour, ended up being longer! Got back with just barely enough time to change, stuff some food and do a 3k long Brown course with Tora before everything was all packed up!

My mom and dad had also ran this course earlier in the day while we were out riding, so we had goals of doing this course in 30min (10min/km and 13mins faster than dad!) We ended up with 33mins, still getting dad by 10mins and just over 10min/k isn't bad for pawtuckaway! esp after not orienteering for a very long time. And running on fumes for sleep. and tora prancing around marshes not wanting to get her feet wet!
It was a fun run, dragging tora around the woods! I really want her to orienteer, she'd be so good! except for the whole spider thing..

I was designated to pick up some controls on the Big Island, so after Tora and I got back from our run, I had to go out into spiderland again. I hate the big island and I was feeling quite tired from everything, so in all my whining adn complaining, apparently i convinced mom adn dad to help me out adn we split up the controls so i only had to run out for three, a short out and back along the main hillside in there. What a mess. Some of that woods is SO nice, runnign along the swamp, but that whole hillside where the cliffs are is just way too thick for any enjoyable orienteering.
I decided to do the thick area stuff first so i could just cruise back along the swamp, and that felt so good to sprint through terrain! I wish i could wear orienteering shoes again, that would be that much better.

Event: Pawtuckaway Camping Weekend
 

Racing Ahead 12 & 3-hr Adventure Races & UNO Camping Weekend & Vampire-O
Up late night before to copy maps and get everything ready for a 6am AR start. Then up at 4:15 to get to the start. The morning started nicely with a sunny sunrise and what I thought was blue sky. Though by 7am, the sky darkened and it just poured the rest of the day. Figures. It's been glorious weather the previous 2.5weeks, then the one day that we all have to be outside all day, it is miserable. Fortunately it wasn't colder, i pitied the teams out there for 12hrs soaking wet. been there. done with that! ;o)
Huge props to all who competed, it looked like a rugged course!
Unfortunately, due to the lack of much free time, i wasn't able to (didn't want to in the rain!) get out on an o course. Nor did i have much time to deal with the vampireO, but I was able to delegate setting vampO controls to Boris (THANK YOU SO MUCH!) and then after the AR awards dad and I were able to get back to put on the VampireO.
All in all an exhausting, wet but enjoyable day!

C • thanks again for a great ev... 5

Tough workout for me this morning. I think my arms are dead from all the pulling yesterday!
300m wu
2x(8x25m) fly set
3x100m+2x50m backstroke set
6x75m (pulse - (meaning dolphin kick)) breaststroke set
5x100m free set
200m cd
ouch. :)

Decided to do one of the workouts our coach had given me instead of the multitude of 50s that everyone else was doing.
Looked like this:
200 wu
6x25 drills
5x200 pull
100recovery
10x100 on descending rest interval
200cd
oof!

C • Pawtuckaway 3

Back on the power trainer tonight! getting dark so early these days... not cool.
15' wu with 3x1' on 1' off
2x20' at LT (HR was between 160-167) with 5' recovery spinning between and after
2x30" power, with 1.5-2' between (I was supposed to do 6 of these, but the legs just didn't have any more and i was STARVING! so i quit)
3' cd (yes, three minutes to cool down...like i said, i was hungry! and had run out of water.)

Rest day! Good thing 'cause I didn't get out of work until late and had to go to the GROCERY store too. Then Loki and I made dinner and watched the Oudin v. Wozniaki match. Big workouts coming up next few days!

C • Were you disappointed with ... 5

speedy set today! the team is practicing for their mini-meet, but I decided to do the same workout since everyone was doing it all together.
200m warmup
8x25m with fins, odds: dolphin k on back, evens: build swim
12x50m: every 4th fast on 1:10
9x50m: every 3rd fast on 1:15
6x50m: every 2nd fast on 1:20
3x50m: all fast on 1:30
100m recovery
300m pull cd

Since K is gone,i get to use his powertap trainer!! yay, i get to see just how weak i really am! ;o) I already know that my legs don't put out a lot of watts, but i figured it'd be interesting to see JUST how little my power output is.
Did 15min warmup, then 5x5min 'hills' (doing each 5min hill something like this: 2'@190w/155-160HR, 1'@200-210w/165HR, 2'@180w/160HR) (though each of the 5' intervals was slightly different as i grew more tired and HR became more constant.)
3' rest between
10' cd
body isn't used to intervals inside in the stagnant (no breeze) 'heat'. i was sweating to death! Should've brought the trainer out on the deck!
Really should do more of these to work on my leg power.. it was indeed interesting to see.