Training Log Archive: Sid

MTC Swim with Coach JJ. warm up - 3 x (4 x50 free/back/breast/free, 4 x50 scull/free). Main Set - 100 free 4 x25 kick, 200 free, 4 x25 kick, 300 free, 4 x25 kick, 400 free & 4 x25 kick. Cool down - 6 x 25 finger drill, 100 breast/ back 100 fly/breast.

Arms were tired and shoulders sore after the weekend! Worked on head and kick but it was not good.

Easy run after the weekend. Joints were stiff to start but felt okay by the finish. Burn - 280 kcal.

GLOF O-Cross. Slow to 1 but picked up the pace to 2. Trail navigation to 3 and down and up the ravines to 4 and 5. Took trails back to 6 with shortcut through a clearing. Uphill to 7 but a bit slow. Tried to take the road to 8 but trail was better. Okay loop 1! Again slow to 1 on the second loop. Tried a trail route to 2 but was slow reaching the trail. Cost me about 2:00. Uphill and contoured around to 3. Back to 4, 5, 6. Took an usual route to 6 that may have cost 0:30. Back to 7 and 8 and the start of the last loop. Used vegetation to hit 1, trails to 2 and down and up the hill home.
Good last race to conclude the weekend. A bit slow running and major errors on the long and sprint but overall not bad!

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!