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Training Log Archive: pwentz3l

In the 7 days ending Sep 25, 2011:

activity # timemileskm+ft
  Running2 2:25:02 18.28(7:56) 29.42(4:56) 917
  Orienteering1 1:24:23 5.72(14:45) 9.2(9:10) 90315 /18c83%
  Cycling2 1:16:25 14.72(11.6/h) 23.69(18.6/h) 122
  Total5 5:05:50 38.72(7:54) 62.32(4:54) 194215 /18c83%
  [1-5]5 4:54:16

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Sunday Sep 25, 2011 #

1 PM

Orienteering race 1:24:23 intensity: (32 @0) + (1:06 @1) + (2:08 @2) + (23:01 @3) + (55:40 @4) + (1:56 @5) **** 5.72 mi (14:45 / mi) +903ft 12:50 / mi
ahr:151 max:178 spiked:15/18c shoes: Salomon Speedcross 3

Fun course put on by Todd P at Interstate State Park in WI. Nice open woods. Plenty of opportunity at spots to carry speed off trail, with a little juking to go around small trees, etc. I was reasonably on the map most of the course but really blew some controls. #8, I was headed straight for it, caught a game trail and went off course a bit until I spotted the start area. Knew I was off, but had enough catching features that I opted for speed. I got sucked off between 12 and 13, caught myself and was happy to navigate off trail effectively, although this was a time killer for me. Leaving 13, really confused by the slew of hills with the same orientation. Stupid confusion. 3-400% over the fastest times. 15 was a tough control. Came up on the SouthEast side of the enroute hill, was on the map, then stumbled from hilltop to hilltop, etc. Pretty fast run to the finish.

Great course (again) with a few stumbles. Once we got to the rocky ascents/descents, I really slowed down to avoid an ankle/foot injury. Really enjoyed the through woods running.

Quickroute Map

Saturday Sep 24, 2011 #

9 AM

Cycling warm up/down 11:29 intensity: (1:26 @0) + (23 @1) + (2:06 @2) + (3:50 @3) + (2:32 @4) + (1:12 @5) 1.6 mi (8.4 mph) +9ft
ahr:142 max:195 shoes: Sidi Dragon 2

Quick spin around the Corcoran CX course to get the lay of the land.

Cycling race (Corcoran CX) 32:42 intensity: (30 @1) + (58 @2) + (1:39 @3) + (28:13 @4) + (1:22 @5) 6.13 mi (11.2 mph)
ahr:147 max:202 shoes: Sidi Dragon 2

First CX race of the year. My goals were to continue to get the feel for the new bike, get the feel for CX racing, and not get hurt prior to the marathon a week out.

The course was a lot of twisty turny and off camber fun. The Cat 4 race was the first of the day and there was still a lot of dew on the course. Dew and acorns turned out to be the major obstacles. The bike felt good. Maybe needs a minor tweak here and there, but nothing major. Took a minor tumble on an off camber 180 when I lost the back tire. One fast section with acorns had a minor change of direction that gave you a floating, not quite on the ground, feel to the ride. Hurdle dismounts went OK, but after minor trauma to the fella's on the first two remounts, I quit trying to be a hero and just got on the near side pedal.

I started third from last and finished 7th from last. I passed three people twice as they went by me when I went down. Fun stuff. goals accomplished.

Friday Sep 23, 2011 #

5 PM

Cycling 32:14 intensity: (2:03 @0) + (9:53 @1) + (16:41 @2) + (3:31 @3) + (6 @4) 6.99 mi (13.0 mph) +113ft
ahr:112 max:149 shoes: Sidi Dragon 2

Quick spin on the CX bike to test fit and function. Tried a few dismount/remount moves. Quickly stopped that as I didn't know what I was doing and looked like a goof.

Wednesday Sep 21, 2011 #

11 AM

Running 38:57 intensity: (1:29 @0) + (20 @1) + (23 @2) + (11:09 @3) + (25:36 @4) 5.27 mi (7:23 / mi) +127ft 7:13 / mi
ahr:148 max:160 shoes: Newton Gravity Trainer

Quick run with Clark. He asked once how fast we were going. I told him I wasn't going to look at the watch until we got back. Surprised us both.

Tuesday Sep 20, 2011 #


I am going to sign up for the Seagate "Body Project". One of the fitness center staff runs this effort. 20 weeks, 2 supervised weight sessions per week and three cardio sessions per week, one supervised. I haven't picked up a weight in two years. The staff member, we'll call him masochrist, (his name is Chris) pushes you to failure with negative reps on every exercise. I am a little intimidated... I may be able to get a little pay back on the cardio sessions. :-)

Clark has done this. He says it is really hard, but has benefits. Will be good to gain some core strength for ski season.

Monday Sep 19, 2011 #

5 PM

Running 1:46:05 intensity: (6:04 @0) + (23 @2) + (23:15 @3) + (1:14:37 @4) + (1:46 @5) 13.01 mi (8:09 / mi) +790ft 7:43 / mi
ahr:152 max:177 shoes: Salomon Speedcross 3

New respect for trail running. Sure, the hills are hard, but the downhills... trying to make up for lost time on the ups is brutally hard on the legs going down.

Ran with Clark. He took an alternate route after mile 9 when he thought I was looping around to pick him up. He went straight and so did I... in opposite directions. I think I ran 8:08/mile and he ran 8:09. I thought he had bailed and was glad that he didn't.

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