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Training Log Archive: ginger

In the 7 days ending Mar 6, 2016:

activity # timemileskm+m
  swimming2 1:25:00
  orienteering1 1:24:00 4.35(19:19) 7.0(12:00)
  running1 35:00
  strength/core1 15:00
  Total4 3:39:00 4.35 7.0

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Sunday Mar 6, 2016 #

Event: QOC Wheaton

orienteering 1:24:00 [3] 7.0 km (12:00 / km)

Red course at Wheaton. I always enjoy this park, and despite my calves being extremely tight, I felt like I had a pretty good flow going through most of the course.

Tried to go fairly straight to 3, looks like I lost a little time by not bailing to the trail. No execution errors, just sub-optimal route choice.

Lost a little bit of time to 4 by drifting too far left of the line coming out of 3. Then I stayed on the road and attacked coming down the spur in the open woods, although the clearing wasn't nearly as junky as I thought it would be, so cutting through the light green woods and staying a little closer to the line might have been a better choice.

Calves were getting super tight by 5, and then my feet had gone numb by 6, so had to spend a lot more time watching my footing than I would have liked.

Things felt a little off on the way to 8 and 9, but no significant time lost based off my splits.

Wandered slightly east of where I wanted to be on 14, and by this time my calves and hamstrings were really hurting.

Finally felt something release in my upper right hamstring/glute on my way to 15, and suddenly I could feel my feet again. Felt wonderful, but I still took a couple minutes to stretch and revel in my newfound proprioceptive abilities, and then promptly lost track of my plan and started running down the wrong trail. Hit the dirt road, realized what I had done, and corrected, but still lost another minute or two from poor route choice.

Got too low on 16, had to correct back up the spur.

Tried to pick up the pace from 17 to the finish, and was mostly successful, except for mentally checking out on the go control and going north around the vegetation to the finish.

Saturday Mar 5, 2016 #

running (Road) 35:00 [3]

Oof. Calves were super tight this afternoon. Gotta do more stretching and rolling.

Friday Mar 4, 2016 #

swimming 55:00 intensity: (40:00 @2) + (10:00 @4) + (5:00 @5)

Command PT in the pool this morning. Not a great workout for the command PT portion, so I stuck around and did some sprints for about 15 minutes afterward.

strength/core 15:00 [2]

Push-ups, sit-ups, and squats.

Thursday Mar 3, 2016 #

swimming 30:00 intensity: (5:00 @1) + (10:00 @2) + (15:00 @4)

10 minutes of warm-up, then 10x64yd intervals at 1:30. Still had plenty of oomph left at the end, so probably need to decrease the time for each interval to 1:20 or 1:15 next week. Did a few laps of breaststroke to cool down at the end.

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