Training Log Archive: oxensdIn the 7 days ending Apr 27, 2019:
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Saturday Apr 27, 2019 #
9 AM
Orienteering race (3.8km 9.72 min/km) 36:57 [4] 3.4 km (10:52 / km) +108m 9:23 / km
ahr:155 max:212 spiked:10/11c slept:6.5
Middle red at West Point national meet. Beautiful day, sunny and low 50s, slight rain while I ran.
Missed #1 by being a little low on the slope, lost 2 mins.
Spiked everything else - except for the finish! From #11 there was a big fence right in front, with now indication which way to run. I hesitated, looking for openings, and went left, which turned out to be correct. But then I - naturally I thought - ran towards where all the people were gathered, and thought I saw a finish-looking place. Ran to it, only to be told "the finish is in the middle of the field!" So it was...controls in the middle of the field with no other indication. Poorly planned I must say...lost 45s.
But besides the arrangement around the finish, good course and had a good run. Pretty pleased with my time, would have been below 10 min/km if it weren't for the snafus. This is my current goal, to beat 10 in NY/CT tough forests, which is materially faster than I ran last year or the year before. Placed around the middle of Red (M35 through M45, M20, F21), owing to lots of fast runners...
Map and GPS:
http://www.oxenstierna.com/davidoxenstierna/orient...
Missed #1 by being a little low on the slope, lost 2 mins.
Spiked everything else - except for the finish! From #11 there was a big fence right in front, with now indication which way to run. I hesitated, looking for openings, and went left, which turned out to be correct. But then I - naturally I thought - ran towards where all the people were gathered, and thought I saw a finish-looking place. Ran to it, only to be told "the finish is in the middle of the field!" So it was...controls in the middle of the field with no other indication. Poorly planned I must say...lost 45s.
But besides the arrangement around the finish, good course and had a good run. Pretty pleased with my time, would have been below 10 min/km if it weren't for the snafus. This is my current goal, to beat 10 in NY/CT tough forests, which is materially faster than I ran last year or the year before. Placed around the middle of Red (M35 through M45, M20, F21), owing to lots of fast runners...
Map and GPS:
http://www.oxenstierna.com/davidoxenstierna/orient...
Thursday Apr 25, 2019 #
7 PM
Cardio (ArcTrainer) 30:00 [3] 5.0 km (6:00 / km) +250m 4:48 / km
ahr:130 max:161
Cardio 1, Level 4. 4162 steps
8 PM
Weights 10:00 [3]
Leg extensions 3x20 30 lbs
Leg curls 3x15 20 lbs
Leg curls 3x15 20 lbs
Wednesday Apr 24, 2019 #
8 PM
Treadmill 32:43 [3] 7.0 km (4:40 / km)
ahr:143 max:168
Tuesday Apr 23, 2019 #
9 PM
Cardio (ArcTrainer) 19:48 [3] 3.6 km (5:30 / km) +160m 4:30 / km
ahr:150 max:172
20 minutes Cardio 1 Level 2, 3000 steps
10 PM
Weights 15:00 [3]
3x20 30 lbs leg extensions
3x10 20 lbs leg curls
3x10 20 lbs leg curls