Training Log Archive: mgbIn the 7 days ending Apr 7, 2012:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
| ||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||
Saturday Apr 7, 2012 #
Event: NEOC: Prospect Hill
10 AM
Running warm up/down 4:50 [3] 0.37 mi (13:04 / mi)
Some warming up before going out on the green.
Orienteering race 50:00 [4] 3.79 mi (13:12 / mi) +215m 11:13 / mi
A very hilly course by Dean. I did pretty well today, and was able to keep up the speed for most of the course until I hit the big hill to 13 and that totally killed me. I felt bad first that I was 10 minutes behind Ian, but I think the hilly long run a couple of days ago made me tire sooner, especially for the uphills. I think I should be able to be closer to his time being more rested. Maybe 46-47 minutes would have been possible.
Technically things went well. I am familiar with the park, and that obviously helped but I did a good job today of entering/exiting the controls. Only two mistakes today:
9: I did not notice the earth bank on the map, and I had to climb down it. It was more extensive than the map shows, so I had not choice but carefully climbing down it.
12: Drifting too far east. Mistakingly thought the stonewall was the one to the west, but quickly realized where I was after seeing the houses.
QR: http://www.sprintseries.org/doma/show_map.php?user...
Technically things went well. I am familiar with the park, and that obviously helped but I did a good job today of entering/exiting the controls. Only two mistakes today:
9: I did not notice the earth bank on the map, and I had to climb down it. It was more extensive than the map shows, so I had not choice but carefully climbing down it.
12: Drifting too far east. Mistakingly thought the stonewall was the one to the west, but quickly realized where I was after seeing the houses.
QR: http://www.sprintseries.org/doma/show_map.php?user...
Orienteering race 17:05 [4] 1.75 mi (9:46 / mi) +75m 8:37 / mi
After some rest, I went out on the yellow course for running with some speed. I was tired from the Green course though so I was relatively slow. I even walked a bit to 7 because of the steep uphill.
QR: http://www.sprintseries.org/doma/show_map.php?user...
QR: http://www.sprintseries.org/doma/show_map.php?user...
Thursday Apr 5, 2012 #
6 PM
Running long 1:22:53 [3] 9.65 mi (8:35 / mi) +219m 8:01 / mi
A slow long run.
Wednesday Apr 4, 2012 #
5 PM
Cycling 20:00 [3] 4.94 mi (4:03 / mi)
Easy biking at the gym.
Strength 30:00 [3]
plank, resistence ankle inversion, resistence ankle eversion, Step-up with knee raise, Step down, bridge, Quadruped, Calf Raises Over Step, Seated Row - 100 lbs, Bench Press - 115 lbs, Dumb Bells Lateral Raise - 2x20 lbs
Tuesday Apr 3, 2012 #
6 PM
Running warm up/down 8:37 [3] 1.1 mi (7:50 / mi) +1m 7:49 / mi
Running warm up/down 4:24 [3] 0.53 mi (8:18 / mi) +1m 8:15 / mi
Running 1:10 [3] 0.12 mi (9:44 / mi) +1m 9:29 / mi
Some strides
Running intervals 40:00 [5] 5.8 km (6:54 / km)
Attending my first CSU outdoor interval. I did something in between the long and short program:
1200m: (1:32.3, 1:39.8, 1:39.4): 4:51.5 (6:31 min/mile)
1000m: (48.0, 1:40.8, 1:42.0): 4:10.8 (6:44 min/mile)
800m: (1:32.2, 1:41.3): 3:13.5 (6:29 min/mile)
600m: (44.5,49.7,51.1): 2:25.3 (6:30 min/mile)
600m: (44.0,48.3,51.1): 2:23.4 (6:25 min/mile)
600m: (44.0,48.9,49.1): 2:22.0 (6:21 min/mile)
Not that fast today.
There was a ton of people at the track. Apart from the CSU gang, there was also two other large groups. Some really fast runners in those groups.
Giacomo was the only other person from the orienteering section. Ian was missing in action, though both Giacomo and I are trying to make him join the fun.
1200m: (1:32.3, 1:39.8, 1:39.4): 4:51.5 (6:31 min/mile)
1000m: (48.0, 1:40.8, 1:42.0): 4:10.8 (6:44 min/mile)
800m: (1:32.2, 1:41.3): 3:13.5 (6:29 min/mile)
600m: (44.5,49.7,51.1): 2:25.3 (6:30 min/mile)
600m: (44.0,48.3,51.1): 2:23.4 (6:25 min/mile)
600m: (44.0,48.9,49.1): 2:22.0 (6:21 min/mile)
Not that fast today.
There was a ton of people at the track. Apart from the CSU gang, there was also two other large groups. Some really fast runners in those groups.
Giacomo was the only other person from the orienteering section. Ian was missing in action, though both Giacomo and I are trying to make him join the fun.
C • MIA 2
Monday Apr 2, 2012 #
5 PM
Cycling 20:00 [3] 5.48 mi (3:39 / mi)
Easy biking at gym
Strength 25:00 [3]
lat pulldown - 100 lbs, assisted dip - 90 lbs, dumbbell shrug - 2x45 lbs, plank, side plank, abdominal machine - 140 lbs, pec fly - 135 lbs, back fly - 105 lbs
Sunday Apr 1, 2012 #
Event: UNO Mine Falls
10 AM
Orienteering race 48:20 [4] 4.6 mi (10:30 / mi) +51m 10:09 / mi
I went up to UNO's event at Mine Falls, Nashua. It was not labelled as such, but this was park orienteering, not challenging technical orienteering but the challenge was fast thinking, reading ahead and good flow. I need to practice this so it was a good outing.
I did some minor things:
1: Going through the boulder field was slow. I should have gone further north east, trying to minimize the amount of boulders to cross.
3: I went in too high.
5: I stopped too early. There was more green than on the map, and I misread the clue sheet, think the control was going to be on the north side instead of the south side of the thicket.
12: The lake was somewhat grown in. It seems like it was possible to cross it, but I did go around.
QR: http://sprintseries.org/doma/show_map.php?user=mgb...
I did some minor things:
1: Going through the boulder field was slow. I should have gone further north east, trying to minimize the amount of boulders to cross.
3: I went in too high.
5: I stopped too early. There was more green than on the map, and I misread the clue sheet, think the control was going to be on the north side instead of the south side of the thicket.
12: The lake was somewhat grown in. It seems like it was possible to cross it, but I did go around.
QR: http://sprintseries.org/doma/show_map.php?user=mgb...