Training Log Archive: j-manIn the 7 days ending May 30, 2011:
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| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||
Monday May 30, 2011 #
Hike warm up/down 20:00 [1]
shoes: May 2011 Oroc 280
Orienteering 45:20 *** 4.4 mi (10:18 / mi) +180m 9:08 / mi
shoes: May 2011 Oroc 280
Good orienteering for a few controls, but then horrible on 6. Jordan catches up when I was standing around. Guessed he had found the control and I took off after him. Together for a few controls until his ability through the rough stuff was enough to shake me.
Orienteering 35:00 [2] ***
shoes: May 2011 Oroc 280
Sunday May 29, 2011 #
Run warm up/down 8:00 [2]
shoes: May 2011 Oroc 280
Orienteering race 2:06:23 *** 12.4 mi (10:12 / mi) +400m 9:16 / mi
shoes: May 2011 Oroc 280
Pretty sad, really.
Didn't do much good orienteering after around control 5. Saw Boris a bit at 6, but then hose 7. Zhyk catches up much later.
Had two cups of water at the first water stop, but none thereafter. Took two gus with me, but didn't eat any.
I didn't read the map much.
Really tired at the end.
Saturday May 28, 2011 #
Run warm up/down 20:00 [2]
shoes: Salomon SpeedCross 2 2011
Plyometrics 5:00 [2]
shoes: Salomon SpeedCross 2 2011
Orienteering race 16:37 [4] ***** 2.4 mi (6:55 / mi)
shoes: Salomon SpeedCross 2 2011
Not my finest performance, and an affirmation that I don't like this style of sprint orienteering (multi-level). Also, I had about the worst possible start draw (for me), as not one of the fastest guys, starting last ensured no one would be passing me. And I never saw anyone on my course.
And I never saw some of the best, or even non-stupid routes. So, so while I felt slow, and was, I clearly underperformed.
Here was another sprint that wasn't good for me: http://www.attackpoint.org/viewlog.jsp/user_20/per...
My best sprint have been forest ones, aside from WOC Hungary.
Friday May 27, 2011 #
Run 30:00
Thursday May 26, 2011 #
Run warm up/down 10:00
shoes: April 2011 Asics
Run tempo 20:00 2.85 mi (7:01 / mi)
http://www.attackpoint.org/viewlog.jsp/user_20/per...
Wednesday May 25, 2011 #
Cross Training 25:00 [2]
Felt pretty easy.
Weight training 20:00 [3]
When I am in shape, this would be the right timing; under current conditions... not so sure.
Tuesday May 24, 2011 #
Run warm up/down 16:00 [2]
shoes: April 2011 Asics
Plyometrics 4:00 [3]
Run warm up/down 3:30 0.5 mi (7:00 / mi)
shoes: April 2011 Asics
Run intervals 20:00 [4] 5.6 km (3:34 / km)
shoes: Asics spikes
Long Version
(600, 1200, 600, 400) x 2 @ 3K pace, 5K for the 1200
200 rest between all
Not a good showing. Rancid, actually. Without anyone really my speed (I was dropped quickly by Terry/Ross/SGB) I just fell off the back.
SET 1 SET 2
600 200 208
200 (rest) 131 152
1200 424 430
200 (rest) 203 209
600 208 209
200 (rest) 149 148
400 120 121
200 (rest) 208
Averages:
1:20--1:25
1:28--1:30
1:25--1:26
1:20--1:21
Overall: 1:24
vs. a good workout when I was in shape: http://www.attackpoint.org/viewlog.jsp/user_20/per...
~50 seconds slower on a 5K.
Run warm up/down 13:20 [1] 1.4 km (9:31 / km)
shoes: Asics spikes
Run warm up/down 16:00 [2]
shoes: April 2011 Asics