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Training Log Archive: mgb

In the 7 days ending Nov 20, 2011:

activity # timemileskm+m
  Orienteering1 2:43:58 10.93(15:00) 17.59(9:19) 553
  Running2 1:25:01 10.63(8:00) 17.1(4:58) 144
  Cycling1 30:00 6.77(4:26) 10.9(2:45)
  Strength2 30:00
  Total4 5:08:59 28.33 45.59 697
averages - sleep:10

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MoTuWeThFrSaSu

Sunday Nov 20, 2011 #

11 AM

Orienteering race 2:43:58 [4] 10.93 mi (15:00 / mi) +553m 12:58 / mi

Running too fast in the beginning and not totally recovered from whatever I had this past week are probably good excuses for totally lacking in stamina for the majority of the race. Way too much walking. It was pretty pathetic towards the end were JJ and I tried to gain advantage, but both of us were so tired that neither of us could pull ahead. He did get me in the end with a final push.

I have improved a lot running wise this past year, but this shows that I have a long way to go. My goal for the next traverse is to do it all running.

On the positive side, apart from control 3, my orienteering was solid. Found each flag right away, and it seems like I mostly did the optimal route choice.

Added QuickRoute: http://www.sprintseries.org/doma/show_map.php?user...

Made me realize what a stupid error I did on control 3. Didn't quite think straight at that moment. Ignoring that though, the GPS track shows a very clean run and I am quite pleased with that.

Thursday Nov 17, 2011 #

5 PM

Running 30:00 [3] 4.01 mi (7:29 / mi)

I didn't feel markedly worse today, so I went for another run on the treadmill, but took it a little bit easier. 5k at 23:24,

Strength 15:00 [3]

Lat Pulldown - 100 lbs, Abdominal Machine - 125 lbs, Dip Assisted - 80 lbs, Lateral raise (dumbbell) - 2x20 lbs

Wednesday Nov 16, 2011 #

6 PM

Running 55:01 [3] 6.62 mi (8:19 / mi) +144m 7:47 / mi
slept:10.0

Colds are going around, including my wife having it. I felt under the weather yesterday so I skipped my run. After 10 hours of sleep, I did feel better today and felt the urge to run. I hope I made the right decision.

Monday Nov 14, 2011 #

6 PM

Cycling 30:00 [2] 6.77 mi (4:26 / mi)

Easy cycling, recovering from last weekends activities.

Strength 15:00 [3]

Pec Fly - 125 lbs, Back Fly - 95 lbs, pull down (cable) 60 lbs, Seated row - 110 lbs, Plank

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