Training Log Archive: rastridgeIn the 7 days ending Mar 25:
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| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||
Monday Mar 25 #
Note
(rest day)
a big week but i think i can handle it. honestly am actually feeling physically very good after this weekend, just sore ankles
Strength 10:00 [1]
Sunday Mar 24 #
Running warm up/down 10:27 [2] 1.86 km (5:37 / km) +13m 5:26 / km
shoes: Asics Gel Nimbus 25 (blue)
Orienteering race 59:04 [3] *** 7.14 km (8:16 / km) +114m 7:40 / km
spiked:11/12c shoes: Inov8 Oroc 290
i'm exceptionally bad at running on loose rocks, and so much of this was that kind of footing. i went into this race hoping to see just how to fast i could run while keeping things clean, but unfortunately was only able to unleash myself at the end for the last few controls. so this was a bit frustrating
1-4 clean (though 4 was fighting through some sage and direction was briefly compromised)
learned very quickly on the first leg that rocks = unpleasant running so took a longer route to 2
5- clean but exceptionally slow crawl up a reentrant that at the bottom was all bushes and along the sides was loose rocks
6-8 clean and easy, but slow going on some of those side slopes
9- was clean 80% of the way, finally was able to run harder and promptly got sidetracked by a control that was on a similar feature to mine (was running on a plateau and lost any sense of distance); relocated after running too far further, but was still struggling to identify the actual cliff (everything along that contour line to me seemed rocky and cliff-like)
10-12 easy and (finally) fast
Saturday Mar 23 #
Running warm up/down 7:52 [2] 1.39 km (5:40 / km) +22m 5:15 / km
shoes: Asics Gel Nimbus 25 (blue)
was raining pretty hard
Running warm up/down 6:11 [2] 1.01 km (6:07 / km) +14m 5:44 / km
shoes: Asics Gel Nimbus 25 (blue)
Orienteering race 56:31 [3] *** 6.85 km (8:15 / km) +97m 7:42 / km
spiked:10/14c shoes: Icebug Spirit 8
terrain was less runnable than the day before on account of more stony ground and bushes
1-3 very clean
4 tiny 10s bobble was in the reentrant to the north of the control, but recovered very quickly; was avoiding some of the denser bushes and changed too much my direction and under-corrected for that
5-6 very clean and straightforward
7 an easy leg but had some bad direction skirting a bush-filled depression, but only lost a little bit of time
8 was an exceptionally poor choice of marsh crossing on my part (the leg went directly across a marsh/lake filled canyon of sorts) i spent as a result 500m picking my way along stony ground at the base of some massive cliffs, something that i'm realising this weekend is not one of my strengths
9-10 good
11 had to approach the cliff from above and didnt see it on account of everything on that form line being covered in rocks, wasnt sure exactly what was a cliff, figured it out quickly though
12-14 clean and easy
Friday Mar 22 #
Orienteering 53:38 [2] *** 3.94 km (13:37 / km) +28m 13:09 / km
spiked:11/11c shoes: Icebug Spirit 8
discovered that bare rock and stony ground are virtually indistinguishable and oftentimes equally runnable
very flat, very open
epic rock features
basically did a loop, went back to one control to spend some more time looking at the bare rock; did most at race pace ish and then waited at the controls
Running warm up/down 7:35 [2] 1.04 km (7:18 / km) +30m 6:22 / km
shoes: Asics Gel Nimbus 25 (blue)
watch is exceptionally confused and thinks 143m of climb over 1km, yes was uphill but best guess like 30m at most
Orienteering race 42:32 [3] *** 6.32 km (6:44 / km) +56m 6:27 / km
spiked:13/17c shoes: Icebug Spirit 8
[side note, was operating on about 4-5h of intermittent sleep (not an excuse though)]
super fun course :) decided to run red (f21) in order to have some more fun
a few hesitations as i try to get used to being able to run fast
bobbled at 1 (2.5m contours versus 5m contours made the reentrant look very shallow)--hesitated so lost 10s
2-4, easy and executed well
5-misjudged stony ground on contour line versus cliff, was a little too far west as a result but corrected quickly (20s time loss probably)
6-9 straightforward, lots of distinct contour and rock features to use (on 9 did veer north but was more of an effort to run on runnable ground, ankles were definitely starting to hurt at this point)
10-this is a mistake that should not have happened. out of 9 i didnt check my compass and went off about 30 degrees off, and promptly started playing the matching game. eventually actually looked down at my compass and realised how far off i was, relocated off of 1 and from there was easy. definitely a couple minutes of time loss
11-16 all good controls, pleased that after the fairly large mistake of 10 that i kept things clean
17 (yes the go control)-brain turned off. i think i was just too tired to focus at this point. went all the way back to 11... 2min lost here
Thursday Mar 21 #
Note
not an issue though, was gonna be a 30-40min shuffle just to kinda loosen up before jumping in the car for 5h
Wednesday Mar 20 #
Strength 10:00 [1]
Strength 30:00 [2]
somehow last week managed to completely skip it
Running 7:32 [1] 1.32 km (5:42 / km) +13m 5:26 / km
shoes: Asics Gel Nimbus 24
Strength 10:00 [1]
Tuesday Mar 19 #
Strength 10:00 [1]
Biking 10:00 [1] 3.0 km (18.0 kph)
Running warm up/down 17:48 [3] 3.5 km (5:05 / km) +44m 4:47 / km
shoes: Asics Gel Nimbus 24
Running tempo 8:01 [4] 2.0 km (4:01 / km)
shoes: Asics Gel Nimbus 24
this felt extremely comfortable (likely because we were on the track)
metronome-like pacing that i am extremely proud of (i think there was one 100m that was 25s and i noticed and sped up slightly to correct)
Running intervals 12:44 [4] 2.4 km (5:18 / km)
shoes: Asics Gel Nimbus 24
1: 2:58.1
2: 3:01.2
3: 2:59.5
avg: 2:59.6 (3:45/km)
these were fine, pretty comfortable, misjudged the second one a bit but not due to exhaustion
Running warm up/down 16:49 [2] 3.18 km (5:17 / km) +11m 5:12 / km
shoes: Asics Gel Nimbus 24