Training Log Archive: mgb

Event: CSU Park-O 1: Danehy Park
 

Warming up before race including drills.

First CSU Park-O of the season at Danehy. I had expected a little bit more trickery, but the course was pretty straight-forward. I had mostly a clean run, except I went around on the path to 4 due to people at the soccer field at the track. Other people were able to get through there. I also saw a better route choice to 9 by going out to the street, but I thought that was out of bound.

Impressed with how speedy Giacomo and Ian F are.

Great attendance, with more than 30 people attending. It was great seeing so many regulars on a weekday for a change.

Jogging around the park with BP as a cool-down.

Advanced - Splits

Easy biking at the gym

Assisted chin-ups - 45 lbs, pec fly - 135 lbs, back fly - 105 lbs, plank, assisted dip - 90 lbs

Running before intervals.

Strides

CSU intervals at the Harvard track. Tired after the weekend plus a pretty fierce headwind made it slow. The long 10k/5k program:

800m: (1:44.6, 1:42.4): 3:27.0 (6:56 min/mile)
800m: (1:40.3, 1:42.9): 3:23.2 (6:49 min/mile)
400m: 1:37.9 (6:34 min/mile)
400m: 1:38.7 (6:37 min/mile)
400m: 1:37.2 (6:31 min/mile)
400m: 1:36.6 (6:29 min/mile)
400m: 1:33.8 (6:17 min/mile)
400m: 1:38.5 (6:36 min/mile)
400m: 1:37.8 (6:33 min/mile)
400m: 1:34.3 (6:19 min/mile)
400m: 1:38.8 (6:38 min/mile)
400m: 1:31.1 (6:07 min/mile)

Stephen was there visiting, but still too broken to run intervals. No other orienteer there.

C • solid 2

Rest between intervals.

Drills before the strides.

Going for an easy run after the weekend. It was very hot though, but I need to get used to the warm weather with the summer approaching, it made it much tougher than it should have been though. It was a toasty 89 degrees.

Warm-up before the middle, trying to get the stiff muscles to move.

C • Tävlingarna 2

I had a good race today. Trying to go a little bit slower, not making any mistakes, and that paid off. No real mistakes apart some small things at 8 and 9.

8: Used the left flat rock and came to the west of cliff/boulders so I had to round it to the control.
9: I wanted to get to the path, but I never hit it so I did something in the middle. I also stepped into a hole, falling pretty hard. I think the foot is ok though.

Apart from that, it was a clean race and I placed much better today at 22 out of 29.

Middle - Blue - Splits

Easy warm up before the long.

I did some stupid mistakes on the course today, probably 15-20 minutes worth of it:

5: Went too far down the river bank. I didn't see the contour right next to the river, so trying to force my way through some really tough undergrowth.
7: The biggest mistake. Trying to go east, around the hill, but I didn't have a good attackpoint. I was probably 20-30 meters away from the control, when I thought I was too far east, when I was too far wast. Moving to the west getting further away from the control and more lost. After loosing minutes, I decided to head towards the path to relocate since there were no other distinct features. After that, I easily found it.
8: Bad route choice. I went for the small path. Should have headed down for the river.
16: I took bearing from the clearing, and went too far north-east. I went direectly out to the river to relocate, and was able to back track.

I felt pretty good running wise though. It was hot (upper 70's), and naturally made me slower, but I think I held up pretty well and I recovered pretty well afterwards. It feels like I have significantly improved compared with last spring.

I finished 28 out of 30.

Long - Blue - Splits