Training Log Archive: miclaraia

8.6k course. 9'05/km orienteering speed.

Messed up the first three controls, but other than that I had a phenomenal race. #1 I started together with Boris, and foolishly assumed we had the same control. I exited the trail too early and ran down a reentrant parallel with mine. #2 I'm not sure exactly what I was doing, but I definitely didn't think that route through. I tried to contour my way around the hill past 8. I didn't really read my map, and so didn't realize that when I hit the trail there was no way I could have been near 2 seeing that I hadn't crossed the river. Nonetheless I still tried to attack the control from there. Realized my mistake from the patch of yellow around the trail and booked it towards the real #2. 3 minute mistake right there.

#3 I wasn't very confidant about hitting the ditch junction, and was unsure and therefore slow running up the hill towards 3. I hit it almost dead on, but was very hesitant on my way there. Rougly 20 seconds lost there.

Fastest split to #4, huzzah. The green under the line towards 4 wasn't as bad as it looked on the map. Relatively easy to run through there.

On the way to 7 I tried to cut of the trail when it does its little hairpin, but the runability in the reentrant was terrible. Sticking to the trail the whole way would have been only slightly longer but significantly faster.

Fastest split to 9. Took the road towards the finish and passed by 14. Headed up the ditch and compassed it from there.

Fastest split to 10 too, jeez I'm on a roll. Crossed the reentrant right where the cliffs stop and then followed the edge of the green towards the end of the spur. Hit the cliff dead on but descended on the wrong side.

Messed up 11 a little bit. I followed the edge of the cliffs all the way around and overran it a little. Relocated off the rock just past the control.

12 wasn't mapped right. There was an entire river and multiple cliffs simply omitted from the map. I was very confused when I was running through ankle deep water with cliffs on either side that weren't reflected on my map. I found the control from the vegetation and ditch nearby, but lost some time.

Cool down

Long - 10 F-21 11 M-20 - Splits

Event: Flying Pig XIX - U.S. Individual Champs - Sprint-Middle-Long
 

Shake out run the morning of the sprint. Wanted to run and see how my IT band was doing, thankfully it didn't hurt much at all after I started going, and a good roll before and after helped with that too.

Warm up before the sprint. Had a crisis in the middle of my warm up because I was unsure if I should wear my Free's or my XTalons. I ended up switching to thicker socks and my XTalons right before the race. Almost missed my start too. Business as usual I guess.

Grabbed the wrong clue sheet, so that definitely didn't help me. I figured out why my clue numbers weren't matching up with the controls right around #3, and from then on I resolved to just unfolding my map every three or so controls. This cost me a couple seconds here and there because of lost map contact and having to reorient and find myself on the map every time, but I think I pulled it off well enough.

Lost some time on 11 because I fell into the trap. Going right past 19 definitely would have been faster, but I tried to go through the middle and hit the wall back there.

Going into number 12 I had my map unfolded to read the next few numbers, so I didn't have 13 planned out completely and didn't have look ahead to find the exit direction. Took the slower route choice and then ran right past the building I wanted to turn at. Lost me about ~20 seconds.

Sprint - 11 M-20 12 M-21 - Splits

Travel to Flying Pig

Yay long runs.

FitNotes Workout - Wednesday 25th March 2015

** Split Jerk **
- 75.0 lbs x 6 reps
- 95.0 lbs x 6 reps
- 95.0 lbs x 6 reps

** Broad Jumps **
- 3 reps
- 3 reps
- 3 reps

** Box Step Ups **
- 105.0 lbs x 8 reps
- 95.0 lbs x 8 reps
- 95.0 lbs x 8 reps

** Hamstring Curl **
- 105.0 lbs x 8 reps
- 120.0 lbs x 8 reps
- 120.0 lbs x 8 reps

** Box Jump Down **
- 6 reps
- 6 reps
- 6 reps

** Incline Bench Press **
- 85.0 lbs x 6 reps
- 85.0 lbs x 6 reps
- 75.0 lbs x 6 reps

** Bent Over Row **
- 75.0 lbs x 6 reps
- 100.0 lbs x 6 reps
- 75.0 lbs x 6 reps

** DB Lateral Raise **
- 15.0 lbs x 6 reps
- 15.0 lbs x 6 reps
- 15.0 lbs x 6 reps

** Double Crunch **
- 0 rep

Warm up run before my 800 race. I started warming up way too early for my race, like almost 2 hours before. For some reason I just really wanted to start warming up without realizing how much time I had. The 800 was scheduled to start at 6:40, but that's the first heat of the girls, and there were a lot of teams here today. I could have started my warm up right as the first girl's heat started and been totally fine. Lesson for next time is to look at the heat sheets of my race and the races before mine.

Wasn't terrible, definitely wasn't good either though. Right from the start I should have booked it, but I kind of hung back a little and sank into third, moving up to second on the first back stretch. Everyone beforehand was telling me that people would take it out too fast and I should hang back a little the first two laps. I did that, but I think it would have been better for me to go out the first half and hang on for the second. I made up at least 50 meters of distance to the leader in the second half of the race and nearly caught him, but I didn't go hard enough in the first half. Definitely gonna go harder next time. And do a shorter warm up.

Not sure exactly about my time, but I think that's what I was able to pull off. Unfortunately this means I'll probably have to run the 4x400 for the rest of the season. Not exactly sure that I'm excited about that.

Ran County Market. My IT Band got kind of tight around half way through the run, but I got a chance to stretch it out at a red light and it didn't bother me too much after that.

FitNotes Workout - Monday 23rd March 2015

** Hang Clean **
- 115.0 lbs x 8 reps
- 115.0 lbs x 7 reps
- 115.0 lbs x 7 reps

** Back Squat **
- 155.0 lbs x 8 reps
- 155.0 lbs x 8 reps

** Plank **
- 60 reps
- 60 reps

** DB RDL **
- 35.0 lbs x 8 reps
- 35.0 lbs x 8 reps

** Flat Barbell Bench Press **
- 0 rep

** Pull Up **
- 0 rep

** Side Plank **
- 0 rep

** Toe Touches **
- 0 rep

** DB Weighted Glute Bridge **
- 85.0 lbs x 7 reps
- 85.0 lbs x 10 reps
- 85.0 lbs x 10 reps

Had a really good run today.

Day 2 - Red - Splits