Training Log Archive: DWildfogelIn the 7 days ending Apr 13, 2012:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | |||||||
Friday Apr 13, 2012 #
2 PM
Orienteering race 22:38 [5] *** 2.9 km (7:48 / km) +100m 6:39 / km
spiked:19/19c slept:3.0 shoes: Kayano XVIII
US Champs Sprint: 2nd Place, a distant 3 minutes behind Peter but nearly 2 mins ahead of the next competitors (Gord, Charlie). Solid run, no navigation errors (that is, always went where I intended to go), 3 small route choice errors (total :30). Finished very strongly; should have started running hard sooner. (NOTE: Leg-by-leg details are in my split comments on AttackPoint. Also, my route is on the GAOC RouteGadget site.)
Running warm up/down 20:00 [2] 1.65 mi (12:07 / mi)
shoes: Kayano XVIII
Good 14 min warmup (1.25 mi)
6 min cool down (0.4 mi)
6 min cool down (0.4 mi)
Thursday Apr 12, 2012 #
Note
(rest day)
Fly to Georgia for the US Champs. Left home around 10am, met Charlie in the Atlanta airport around 8:30pm, drove with him, Tapio and Steve Gregg to Carrollton, arriving at the Econolodge around 10pm.
Stretching 1:40:00 [1]
The usual weekly accumulation of morning stretching (entered on Thursday this week due to tomorrow's race).
Wednesday Apr 11, 2012 #
8 AM
Running warm up/down 10:53 [3] 1.14 mi (9:33 / mi)
shoes: Kayano XVIII
Front of house: 545, 508. Raw, chilly morning. Legs felt good, achilles only mildly sore. Got going pretty well. Just loosening up for Friday.
Legs reasonably ready, conditioning decent but not great. The big thing: can I get some sleep and also let go if all the things that have me stressed.
Legs reasonably ready, conditioning decent but not great. The big thing: can I get some sleep and also let go if all the things that have me stressed.
Tuesday Apr 10, 2012 #
11 AM
Strength exercises 40:00 [4]
All the usual stuff, but only 2 sets each instead of 3.
Monday Apr 9, 2012 #
12 PM
Running 16:53 [3] 1.71 mi (9:52 / mi)
shoes: Kayano XVIII
Front of house, with map and new magnifier: 606, 538, 508. Just keeping loose.
Sunday Apr 8, 2012 #
Note
(rest day)
Lovely day. Went for about a 12 minute walk (3/4 mile) on Skyline, but that was more to get outside than it was training. I did, however, bring my new magnifier and the Diablo Valley College map in order to practice using that magnifier on the move - wow, big difference in my ability to see the details on the map!
Saturday Apr 7, 2012 #
Strength exercises 30:00 [4]
Half of the usual exercises.
4 PM
Strength exercises 30:00 [4]
The other half.