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Training Log Archive: AliC

In the 7 days ending May 24, 2010:

activity # timemileskm+m
  Orienteering1 1:27:25
  Strength2 40:00
  Running2 39:22
  Total4 2:46:47
averages - sleep:7.9 rhr:60

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Monday May 24, 2010 #

Note
rhr:60 slept:8.0

Resting HR by Alex's lie down-stand up-lie down scheme:
60-96-63
Yesterday was:
56-100-60

Running 16:44 [1]

Little jog around campus in the sun before/after physio exercises.

Strength 20:00 [1]

Ankle physio stuff.

More of the plyos today, plus did 1 x 30 sec of jump rope for the first time since falling ill! Go ankle strength go!

Sunday May 23, 2010 #

Orienteering race 1:02:45 [4]

1/2 Billygoat (stopped at control 12)

My plan was to only run about the first :45-1h of the Billygoat, as wasn't sure the current state of recovery merited a two-hour effort. But my watch timer stopped as I was clawing myself up or down some rockiness, so opted for the halfway control nstead.

General impression:
I navigated ok, but not spectacularly, I was aware of others, but never really used them in any helpful way, only majorly distracted once! Needed to process things way better to 2...

Details:
1 and 2 were my worst, I think. To 1: Was puzzled and thought the first control was number 2. Realized it wasn't a bit into the woods, but threw me off a bit. I pretty much straight lined it, which wasn't a great route b/c of extra climb and rockiness. 1-2: My worst leg, but many others had issues too. I saw the two little peaks just under the line and processed that as the ridgeline as contours looked like a spur from both heading off to the north. Actually these were both reentrants in the big slopeside which I was no where near the top off! So when it was uphill to the left, I thought I was to the right of the red line. Nothing was perfectly adding up, but I still had the same pattern of streams and reentrants, so was worried, but not too much. Then hit #5. Pretty lucky actually, then easy to the control.

Hit 3 well, 4 was painful, puzzling bigger reentrant just off the map?, 5 was good, 6 again painful.

Unhappy with 6->7, my plan was to run north from 6, hit the big trail, run to parkinglot, then road it for awhile. I left 6 completely the wrong way (a bit flustered by others), tried to correct, failed entirely at the correction and ended up at the end of the pack I was leading into 6... argh.

A bit wishy washy the near side of the road 7->8, then had an awesome one to 9. It was super easy to simplify. Correct bearing, hit cliff, over it, just over far side of spur, spiked! Painful again to 10, then a bit befuddled by the contour detail approaching 11. Easy to 12, then a long walk in, during which I informed a good handful of folk (including one flute-playing dog walker!) what we were all doing and let them have a look at my map.

Even if I'd like to be running faster, was really enjoying it out there!! Thanks to Phil and all others who helped!

Orienteering (Sprint) 24:40 [4]

And the Billygoat Gruff!

I skipped 1, which wasn't terrible, because I got longer on the trail to 2, but I think better skips were maybe skipping 8, or doing the lower 6 fork and then skipping 7... Eddie's skipping of 5 to avoid the marsh might also have been a good idea.

Wasn't orienteering like I was really with it. Just didn't put the whole picture together of the plan from place to place. Which you have to do if you want to try to run at anything near sprint speed.

Really wanted 3 to be earlier, checked out many rocks along the way. 5 was worst, crossed marsh way far away from open water, saw reentrant looking like it could be a stream host, went up, and wanted to be on the hill top where 5 was. But no 5. I was too far south-west, and took embarrassingly long for me to put this all together.

Did upper 6, just fine, good to 7, far off on bearing to 8- I was trying to aim off to be upstream, then run down it to the boulder, but was way higher than effective and searched around a few extra boulders. Trail route to 9, was too tired to up and over the spur.

Need to be more focused to sprint. Especially woods sprint.

Note

Am going to NAOC! Have to skip the sprint in order to make it to Monday conference, but will be at Middle and Long and whatever the event is the day before! Psyched!

Thursday May 20, 2010 #

12 PM

Running 22:38 [1]
rhr:59 slept:7.0

Woo! And first little joggeroo out with my running buddies. I just joined them for the first 10 min of what was going to be a 6 mi run, then jogged back on my own. Lovely day, great to be out in it. Easing back into this... do feel even better than last week and throat is also calming down!!

Wednesday May 19, 2010 #

Strength 20:00 [1]
rhr:59 slept:8.2

Ankle physio stuff. Slightly more than last week, did once or twice through most of the plyos- was at 3-5 times all of them before illness...

HR still highish, coming down slowly post-racing... sore throat slightly better, I think?

Tuesday May 18, 2010 #

Note
rhr:62 slept:8.5

Well, HR didn't go down that much after 1 day of rest, guess it's up for another one. Throat is still quite sore too, hoping that clears up in not too long! At least I got more sleep last night, that's got to help!

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