Training Log Archive: Sid

GLOF Long course. Working on concentration and as direct of route choices as possible. Straight out well to control 1 taking the obvious direct route, hopping from trail to trail using white areas. Hit a bit of green around the rail trail and overshot the control but doubled back quickly. Easy bearing across the clearing, down re-entrant and up hill to 2. Long haul to 3 started well but I was not concentrating and when the wrong way on a trail before correcting and having to back track to the control. Error maybe 5:00. No problems to 4, 5 and 6. A little delay at 7 fine tuning cost about 030. Easy nav to 8 and 9 and back down the start trail to 10, 11 and home.
Overall, a decent race but a few errors and likely did not move fast enough!

Long 5 - Splits

Event: 2010 Golden Leaf Orienteering Fest
 

GLOF Sprint. The plan was to start out slowly and build my performances over the weekend. Then I made a mistake right off the bat on control 1, did not read the map well and could not find the small staircase. Down the hill and climbed to #2. Missed the path and stairs that may have been faster. Went okay until 7. Decided to attack the control using the three bridges through the valleys but somehow forgot that plan and meandered down the wrong tributary. By the time I had re-focused, 8:00 had expired. Came home but got confused on the last control as people were sitting in the bowl and I did not focus on it quickly. Dumb!
Not the best start!

GLOF Middle: Decided to work on maintaining my focus for the entire race. Started slow but okay and contoured to 2., maybe should have run to the trial sooner. Attacked high to 3 with no problem. Same approach for 4,5 and 6. Over shot 6 a little bit. Bearing across the dry swamp to the trail and 7. Got distracted on the way to 7 and check out a control on another course. Beautiful map allowed me to navigate by shrubbery to the control but lost 3:00. On to 8 and 9 no problem but snoozed on the way to 10. Straight line attack to 11 seemed fast but heard later that the trail approach allowed a glimpse of the control in the rocks from above. On top of the control it was difficult to see, causing a hesitation. Home relatively fast but controlled. Picked up burrs adjacent to the road.
An improvement and I was generally happy though I should have run faster perhaps.

Sprint 3 - Splits

Middle 5 - Splits

MTC Swim with Coach Stewart. Warm up - 200 mixed, 8 x50 IM/free, 200 pull, 2 x (200 swim, 4 x 50 kick back and side, 200 pull, 4 x 50 RA/ free, LA/free, 5 switch and catch up.) Cool down - 100 float, 4 x 50 under / over and 100 easy.
Worked on head and feet alignment. Not sure if much improvement though!

First game of the winter season. Sloppy win.

Recharge. Legs felt a bit tired!

MTC Swim with Coach JJ. Warm up - 3 x 200 mixed, kick & pull 3 X (25 head hip scull, back scull, over head scull, swim) Main - 3 x( 4 x75 drill 25/ swim, 4 x25 build) Cool down - 100 easy no free
Working on technique. Trying to get less feet and head erratic movement to swim straighter. Tend to breath left though!!

Quick but heavy weight routine as I have SI units to program for the GLOF.