Training Log Archive: DWildfogelIn the 7 days ending Oct 29, 2012:
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Monday Oct 29, 2012 #
12 PM
Strength exercises 1:00:00 [4]
Pilates mat exercises interleaved with theraband exercises. Also hip exercises.
5 PM
Strength exercises 15:00 [4]
Did the exercises with weights that I didn't have time to do this morning.
Sunday Oct 28, 2012 #
Event: BAOC: Morgan Territory
11 AM
Orienteering race 1:04:30 [5] *** 3.15 km (20:29 / km) +225m 15:05 / km
spiked:11/14c shoes: Salomon Speedcross 3
Morgan Territory. Brown: 3.1 km, 225m climb. 2nd place, behind young David Harrison (55:23) and ahead of Chuck Spalding(1:16:06), Gary Kraght (1:17:03) and Steve Haas(1:18:17). Sunny and warm. Navigated very well for the most part, especially in some of the trickier and more physical parts. Couple of lapses at the end. Many details in my comments on Route Gadget .
Lost time:
1. Trouble getting map in case; took too long making up my mind on route; thought I was on lower trail rather than upper, and once I realized that took the other route, which worked out well. Lost maybe :40 all together.
3. Drifted too far left on my rough bearing to road. Lost :30.
7. Spent a minute or so helping a lost newbie before I punched in.
10. Lost 2:45, all but :30 due to unused vetting ribbon plus feature covered by control circle (see Route Gadget for details).
11. Lost :50 as part of what happened at #10. Lost another :15 by thinking feature was on the right side of the ridge line instead of the left side.
13. Lost 1:30 because I was in familiar terrain and got too cocky, not looking at map carefully and getting myself very confused.
Lost time:
1. Trouble getting map in case; took too long making up my mind on route; thought I was on lower trail rather than upper, and once I realized that took the other route, which worked out well. Lost maybe :40 all together.
3. Drifted too far left on my rough bearing to road. Lost :30.
7. Spent a minute or so helping a lost newbie before I punched in.
10. Lost 2:45, all but :30 due to unused vetting ribbon plus feature covered by control circle (see Route Gadget for details).
11. Lost :50 as part of what happened at #10. Lost another :15 by thinking feature was on the right side of the ridge line instead of the left side.
13. Lost 1:30 because I was in familiar terrain and got too cocky, not looking at map carefully and getting myself very confused.
Running warm up/down 12:00 [2] 0.8 km (15:00 / km) +50m 11:26 / km
shoes: Salomon Speedcross 3
Warm up
Saturday Oct 27, 2012 #
1 PM
Strength exercises 15:00 [4]
Weight exercises (which I didn't have time to do yesterday).
Friday Oct 26, 2012 #
Stretching 2:00:00 [1]
The usual weekly accumulation of morning stretching.
11 AM
Running (Easy distance) 11:57 [3] 1.14 mi (10:29 / mi)
shoes: Kayano XVIII
Front of house. 6:22, 5:35. Just getting loose.
12 PM
Strength exercises 1:00:00 [4]
(injured)
Intense workout interleaving pilates mat exercises with theraband upper body exercises. Would have liked to go the pilates class with Louise, but I still get dizzy if I lie on my back.
Thursday Oct 25, 2012 #
Note
(rest day)
Surprisingly tired from yesterday's run.
Wednesday Oct 24, 2012 #
12 PM
Running (Easy distance) 38:28 [3] 4.0 mi (9:37 / mi)
shoes: Kayano XVIII
Lake Ranch Reservoir. Sun peeks through a bit after morning rain. Didn't have much energy, so kept it easy. Louise was 20+ secs ahead by 200m and I closed the gap but never quite caught up. Picked up quite on the way back.
----------------506(521)1027(450)1517(435)1952
3828(417)3410(529)2841(415)2425(433)
----------------506(521)1027(450)1517(435)1952
3828(417)3410(529)2841(415)2425(433)
Running warm up/down 5:00 [2] 0.35 mi (14:18 / mi)
shoes: Kayano XVIII
Cool down
Tuesday Oct 23, 2012 #
5 PM
Strength exercises 1:15:00 [4]
(injured)
Core, weights, theraband, hips, pilates mat, BOSU. Lots of abdominals. Interspersed them with the upper body exercises (instead of resting), making it a pretty intense workout.
By keeping my hands behind my head and my head raised, I'm able to do the pilates mat exercises that are usually done lying done. (Actually, the exercises are a bit tougher in that position.)
By keeping my hands behind my head and my head raised, I'm able to do the pilates mat exercises that are usually done lying done. (Actually, the exercises are a bit tougher in that position.)