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Training Log Archive: dersu

In the 7 days ending Feb 23, 2008:

	activity	#	time	miles	km	+m
	Orienteering	3	3:33:42	8.01	12.89	400	55 /	66c	83%
	Jogging	4	2:00:00	2.0	3.22
	Weightlifting	2	35:00
	Running	2	20:15	1.5	2.41	24
	Swimming	1	10:00
	Total	5	6:38:57	11.51	18.52	424	55 /	66c	83%
averages - sleep:7.7 rhr:49 weight:175lbs

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Saturday Feb 23, 2008 #

Event: Western States + Intercollegiate Championships

Orienteering 45:00 [1] ***
spiked:7/8c slept:9.0 shoes: White Waffle Racers

Sunrise. The model event. Had difficulty with one control that was deep in a pit. Instead of just looking around (it was only a few meters away), I stood there looking for footprints of a control thief.Spent
some time trying to figure out green.

Jogging warm up/down 30:00 [1]
shoes: White Waffle Racers

Orienteering race 52:28 [4] *** 5.6 km (9:22 / km) +150m 8:16 / km
spiked:9/11c shoes: White Waffle Racers

Green course at Tucson A meet. Mistakes were minor and amounted to running too long around reentrants and other inefficient route choices.

Orienteering race 21:48 [5] *** 2.9 km (7:31 / km) +90m 6:30 / km
spiked:12/14c shoes: White Waffle Racers

Pretty smooth, if not overly fast up to #6. In looking over the map earlier, I had told myself to check the proper reentrant by keying off the shape of the road. But when I got there I just blew past the road and down the wrong spur. I have a better split on that leg than others who made that error, which is probably due to having predicted that it could occur.
Lost even more time on the next leg, as I started back up toward the road instead of going straight.
The rest was just a cross country race.

Sprint - Splits

Green 1 - Splits

Friday Feb 22, 2008 #

Jogging (treadmill) 30:00 [1]
slept:6.5 shoes: Free Trail pair 2

Orienteering (TrailO) 1:00:00 [1] ***
spiked:6/11c

I do this so infrequently that I have to relearn the rules each time.
I thought the timed controls to be the easiest.

Wednesday Feb 20, 2008 #

Weightlifting (light) 20:00 [1]
slept:6.0 weight:174lbs

Four inches of fluffy snow shoveled.

Jogging warm up/down 30:00 [1] 2.0 mi (15:00 / mi)
shoes: Free Trail pair 2

Running intervals 20:00 [4]
shoes: White Waffle Racers

At the indoor track.
1x200(36) 3x400(76-77-78) with about 3 min between and all sandwiched between some straightaways.

Tuesday Feb 19, 2008 #

Weightlifting (explosive) 15:00 [3]
rhr:49 slept:7.5 weight:174lbs

Pulling the bar off the rack/Squat jumps with weight/Fast stiff-legged deadlifts.

Running (treadmill) 15 [3] 1.5 mi (10 / mi) +24m 10 / mi
ahr:150 max:183 shoes: White NB 205 pair 3

A sequence of progression intervals of about 40 seconds each. Last one at 12mph.

Swimming warm up/down 10:00 [1]

Note

I am taking myself off the disabled list

Sunday Feb 17, 2008 #

Jogging warm up/down 30:00 [1]
slept:9.5 weight:177lbs shoes: Black/Red Free Xtrain

Orienteering race (time trial) 22:30 [4] ** 2.57 km (8:45 / km) +85m 7:31 / km
spiked:12/13c shoes: Black/Red Free Xtrain

Re-ran Bugsy (2:16, 3:05, 3:25, 2:25, :46, :26, 1:03, :51, 1:33, 1:12, :47, 1:56, 1:19, 1:19)
Heavy rain, so I overdressed for the warm temps. Ice everywhere and where there wasn't ice, there was slick mud.
Took a few falls and was stranded on a muddy bank. A strong gust hit at the run-in and almost sent me backwards.
Error on way to #4: got to high. I was tending to contour around, but straight to #4 is acrross a shallow re-entrant.

Orienteering race (time trial) 11:56 [4] *** 1.82 km (6:33 / km) +75m 5:26 / km
spiked:9/9c shoes: Mick Joggers

Ran Machine Gun (1:22, 1:17, :53, :38, 1:51, 1:22, 1:12, :29, 1:57, :50). Shed some clothing
and changed into my Mick Joggers. Also, added gloves (for gripping the thorn branches
for support). Was not familiar with the course, as I had changed it at the last minute. Made two navigational
errors: having punched at #4, I exited with 180deg error, and then I still had difficulty finding #5 on the
map. Similar at #8, I couldn't pick up the red line to #9 and had a hard time finding it.

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