Training Log Archive: WyattIn the 7 days ending Oct 5, 2003:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Oct 5, 2003 #
Orienteering (Warmup/Cooldown) 15:00 [3] 1.5 mi (10:00 / mi) +40m 9:14 / mi
Good warmup/cooldown due to 1.3km to start + cold, then helping Orange guy find second to last control after finish.
Orienteering (Race) 1:11:00 [4] 7.8 km (9:06 / km) +150m 8:18 / km
FCW. Quite clean (maybe 3min total errors, incl. hesitation.) A lot of briar, and a moderate amount of rock kept speed low, and intensity at just 3 much of the time. Tried to push extra hard on trails and when open to make up for it. R-foot moderate sore in much of run. More or less totally fine after race through next morning (when I write this.)
Gaiters would have helped w/briars, and better foot/ankle strength (esp. sore part) would have helped w/rocks.
Gaiters would have helped w/briars, and better foot/ankle strength (esp. sore part) would have helped w/rocks.
Saturday Oct 4, 2003 #
Strength (Gym - Legs) 12:00 [1]
Didn't do foot/ankle much.
Thursday Oct 2, 2003 #
Running (Grass, trails & forest) 1:30:00 [2] 8.18 mi (11:00 / mi) +300m 9:53 / mi
Wednesday Oct 1, 2003 #
Running (Warmup/Cooldown/Intraspri) 45:00 [2] 4.5 mi (10:00 / mi)
Grass/trails
Running 14:00 [4] 2.6 km (5:23 / km) +175m 4:02 / km
Hill intervals. 1st one hard warmup, next 2.5 @ what I felt was 5km race pace effort. Pushed up a gear on last have of # 4 and all of # 5, I was very surprised how sustainable that gear was after the much slower first 3.5 intervals. To get into high gear, I visualized trying to turn my arms and legs over as if I was on flat ground, and I recalled my mad dash to keep up with Eddie on the first few controls on Saturday.
Interval times: 4:09, 4:08, 4:06, 3:58, 3:33.
Interval times: 4:09, 4:08, 4:06, 3:58, 3:33.
Running (Hill Intervals (last 1.5)) 5:30 [5] 1.2 km (4:35 / km) +75m 3:30 / km
Strength 10:00 [1]
Some Stomatch & Ankle work, no back... bad.
Tuesday Sep 30, 2003 #
Other Aerobic (Run & Bike) 10:00 [2] 0.7 mi (14:17 / mi)
Strength (ONA1-) 12:00 [1]
Skipped stomach, back and ankle. Will try to make up on 10/1
Monday Sep 29, 2003 #
Strength 10:00 [1]
Misc. calf/ankle and hamstring strength work on pool, watching AJ.