Training Log Archive: spowellIn the 7 days ending Oct 2, 2011:
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Sunday Oct 2, 2011 #
10 AM
Orienteering race 1:27:12 *** 10.64 km (8:12 / km) +219m 7:26 / km
ahr:171 max:183 spiked:15/15c
BARF
Orienteering at Lac Philippe.
Had wanted this to go well to give me some confidence for next week (where it will be a miracle if I don't finish last in every event), but it was not to be.
Over 6min on #1, GPS shows I ran right by it 2 times before getting it the third time. Not a good start. 2,3,4,5 went ok, but then I totally blew it with the compass, heading south and then misreading the map SEVERAL times, even when I was in the juicy road/trail area. I think I probably ran an extra 800m for 6. I didn't have enough energy to run all the way to 7, but no problems navigating for this one, or 8. 9 was tricky, 10 was a disaster. There were 4 of us together at that point, and we either all misread the map or were caught following the leader. I thought we were off track early on, and went my own way for a while, but then got nervous and decided to try and catch up to the group. Turns out if I had stuck to my guns for a bit longer, I would have found the control right after. 11 was OK, 12 was going well until I decided to trust my 'instincts' and not look at the compass rounding the lake. 13,14,15 went ok, though route choices might not have been the best.
Rental van had lights going off on the dashboard on the way up, on the way back the fuel empty light came on as I was leaving the lake -- drove into Wakefield figuring there would be gas there, but no, had to drive to Alcove (opposite direction of home). I might have been fine getting back to Ottawa, but the Wakefield detour/touring for gas made me nervous. Missed my deadline cause I suck at orienteering, left late to get to orienteering, and foolishly tried to leave the tank as empty as possible before returning the van. BOOOO to today.
Orienteering at Lac Philippe.
Had wanted this to go well to give me some confidence for next week (where it will be a miracle if I don't finish last in every event), but it was not to be.
Over 6min on #1, GPS shows I ran right by it 2 times before getting it the third time. Not a good start. 2,3,4,5 went ok, but then I totally blew it with the compass, heading south and then misreading the map SEVERAL times, even when I was in the juicy road/trail area. I think I probably ran an extra 800m for 6. I didn't have enough energy to run all the way to 7, but no problems navigating for this one, or 8. 9 was tricky, 10 was a disaster. There were 4 of us together at that point, and we either all misread the map or were caught following the leader. I thought we were off track early on, and went my own way for a while, but then got nervous and decided to try and catch up to the group. Turns out if I had stuck to my guns for a bit longer, I would have found the control right after. 11 was OK, 12 was going well until I decided to trust my 'instincts' and not look at the compass rounding the lake. 13,14,15 went ok, though route choices might not have been the best.
Rental van had lights going off on the dashboard on the way up, on the way back the fuel empty light came on as I was leaving the lake -- drove into Wakefield figuring there would be gas there, but no, had to drive to Alcove (opposite direction of home). I might have been fine getting back to Ottawa, but the Wakefield detour/touring for gas made me nervous. Missed my deadline cause I suck at orienteering, left late to get to orienteering, and foolishly tried to leave the tank as empty as possible before returning the van. BOOOO to today.
Wednesday Sep 28, 2011 #
6 PM
Running 1:28:48 11.22 km (7:55 / km) +26m 7:49 / km
ahr:150 max:186
Running a la Francis:
wu: 2.8k run down to and along mud lake
strides: 4x200m @~40s
20min continuous running around a loop ~600m with 3 hills, darting down paths every now and again with a 30s recovery, total distance covered ~3.6k
sprints along mud lake road:
520m, 1.42
520m, 1.54
470m, 1.47
wd: 1.8k jog back to frank ryan
Felt really tired coming into the training. Was a struggle to push myself through the 20min run, and the 500m sprints at the end felt horrible. I need more sleep and a vacation...
wu: 2.8k run down to and along mud lake
strides: 4x200m @~40s
20min continuous running around a loop ~600m with 3 hills, darting down paths every now and again with a 30s recovery, total distance covered ~3.6k
sprints along mud lake road:
520m, 1.42
520m, 1.54
470m, 1.47
wd: 1.8k jog back to frank ryan
Felt really tired coming into the training. Was a struggle to push myself through the 20min run, and the 500m sprints at the end felt horrible. I need more sleep and a vacation...
Tuesday Sep 27, 2011 #
1 PM
Note
Leg massage. Didn't really have a reason/need for this, but am glad I went. I have some really tender spots...