Training Log Archive: GlenTIn the 7 days ending Nov 22, 2015:
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Saturday Nov 21, 2015 #
11 AM
Orienteering race 1:46:28 *** 10.13 km (10:31 / km) +436m 8:39 / km
ahr:138 max:182 spiked:16/19c shoes: Jalas - sz 10
Red course at HVO local event at Clear Lakes (now Durland Scout Reservation). SL 7.8km, climb ~360m on the routes I should have taken - I did more. Courses by Bernie Breton, applying some of the principles from the West Point School of Course Design. ;-) Very open woods, sunny and upper 40's. Lots of rock, some of it mapped.
My orienteering was mostly good. Had some trouble seeing the walls on the map since the lines were pretty thin for some of them. Stopped short on 7 and ended up returning ~150m to re-attack from the stone wall (noticed afterwards that the connecting line covered a couple of features which I was seeing in the terrain). Went brain-dead on the relatively simple leg from 8 to 9 and took 3 or 4 minutes to figure it out. Small miss on 17 climbing up a spur I didn't need to. About 10 minutes time loss overall.
My orienteering was mostly good. Had some trouble seeing the walls on the map since the lines were pretty thin for some of them. Stopped short on 7 and ended up returning ~150m to re-attack from the stone wall (noticed afterwards that the connecting line covered a couple of features which I was seeing in the terrain). Went brain-dead on the relatively simple leg from 8 to 9 and took 3 or 4 minutes to figure it out. Small miss on 17 climbing up a spur I didn't need to. About 10 minutes time loss overall.
Thursday Nov 19, 2015 #
Strength and Flexibility (Pilates) 50:00 [2]
11 AM
Treadmill 35:10 3.6 mi (9:46 / mi) +50m 9:22 / mi
ahr:128 max:143 shoes: Asics Gel-Nimbus 16
3.25 mi at ~9:30 pace, 1% grade plus 0.25 mi cool-down.
Tuesday Nov 17, 2015 #
Strength and Flexibility (Pilates) 50:00 [2]
With rings. Lots of hip work.
3 PM
Road Run tempo 33:39 3.74 mi (9:00 / mi) +117m 8:12 / mi
ahr:139 max:159 shoes: Asics Gel-Nimbus 16
A couple of kilometers at threshold pace (target 5:05 so I was a little too fast). 2:00 recovery between. Nice for running at 45F and no significant wind. Splits: 448, 456.
Monday Nov 16, 2015 #
Strength and Flexibility (Yoga.) 50:00 [2]
Pretty low key with lots of stretching. Billy substituting.