Training Log Archive: ccsteveIn the 7 days ending Oct 3, 2011:
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Sunday Oct 2, 2011 #
Orienteering race 59:20 [5] *** 6.3 km (9:25 / km) +200m 8:08 / km
spiked:14/14c shoes: Integrator
Nice run out at Mendon, and I really felt good throughout.
Two slight issues on the way to 10. First I attempted to cross the yellow field - often done with little trouble. Well today it seems the brush and vines have had a tremendous year, and I ended up fighting half of it. Around would have been a better route. (The normal "yellow" was not accurate for today, but who would know...
Second the control seemed out of place with the map. Either the map has advanced the green towards the trail, or the re-entrant is a bit deeper than mapped. In any case, I went to where I thought it should be, checked in more shallow - closer to the yellow, and then deeper - down the re-entrant - and found it.
Good energy level throughout, and nice tempo.
Two slight issues on the way to 10. First I attempted to cross the yellow field - often done with little trouble. Well today it seems the brush and vines have had a tremendous year, and I ended up fighting half of it. Around would have been a better route. (The normal "yellow" was not accurate for today, but who would know...
Second the control seemed out of place with the map. Either the map has advanced the green towards the trail, or the re-entrant is a bit deeper than mapped. In any case, I went to where I thought it should be, checked in more shallow - closer to the yellow, and then deeper - down the re-entrant - and found it.
Good energy level throughout, and nice tempo.
Saturday Oct 1, 2011 #
Morning Run (trails) 3:19:12 [4]
shoes: New Balance 479 - V3
No real count of distance, but lots...
24:14 to bike out to IBPW, 6 min to rest and look things over.
Lots of time around the park, scoping potential control locations.
23:14 biking back from the park.
24:14 to bike out to IBPW, 6 min to rest and look things over.
Lots of time around the park, scoping potential control locations.
23:14 biking back from the park.
Friday Sep 30, 2011 #
Morning Run (Tabata Method) 26:52 [4] 2.5 mi (10:45 / mi)
shoes: New Balance 479 - V3
Tabata Method, week 3. 1 mi, 8:42 warmup & 3 min rest before, 3 min rest & 1 mi 8:13 warmdown after.
8 reps of 20 sec sprinting, 10 sec rest.
8 reps of 20 sec sprinting, 10 sec rest.
Thursday Sep 29, 2011 #
Morning Run (Tabata Method) 27:15 [4] 2.5 mi (10:54 / mi)
shoes: New Balance 479 - V3
Tabata Method, week 3. 1 mi, 8:31 warmup & 3 min rest before, 3 min rest & 1 mi 8:47 warmdown after.
8 reps of 20 sec sprinting, 10 sec rest.
8 reps of 20 sec sprinting, 10 sec rest.
Tuesday Sep 27, 2011 #
Exercises (Tabata Method) 7:00 [3]
Sit-up version of the Tabata, with some walking for a few minutes to warm up.
8 reps. 8 situps in 20 seconds, 10 sec counted rest.
Not quite the full-body experience of the sprinting, but a different set of muscles work. Same feeling 6 reps in though - "2 more"...
8 reps. 8 situps in 20 seconds, 10 sec counted rest.
Not quite the full-body experience of the sprinting, but a different set of muscles work. Same feeling 6 reps in though - "2 more"...
Walking (Mowing) 1:30:00 [2]