Training Log Archive: cmorseIn the 7 days ending Apr 22, 2001:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Apr 22, 2001 #
Orienteering (Brainard Red) 1:22:58 [4] 7.1 km (11:41 / km)
11:20am - sunny, warm (85 later in day). Nice course, but vague control description on #4 (foot of cliff, but there were 4 impassables in the circle - I assumed (wrongly) that it was at the foot of the lowermost cliff (over 100m long) and after climbing down to control, had to find a way back up to flag - should have had a description of 'which' cliff. Also lots of logging slash slowed down running speed up top - but made for a very good footwork workout. (25+ minutes over 2nd place)
Orienteering (Brainard (ctrl pickup)) 44:58 [2] 3.0 km (14:59 / km)
3:30pm - downright hot (85F) - picked up most of the southern controls. Went out without compass or control description so wandered a bit on a few controls. Did not push too hard either.
Orienteering (Brainard (Sh White)) 1:25:00 [1] 2.0 km (42:30 / km)
1:30pm - did short white with Anna & Jackson (ages 4 & 2). Nice walk in the woods, spent some time doing map reading exercises while Anna did the white course - so we'll count it as 'training'....
Saturday Apr 21, 2001 #
Orienteering (Wolf Den) 1:32:58 [2] 9.6 km (9:41 / km)
9:30am - cloudy, mid 50's - vetted the 30 control score-o course. A couple of seasonal marshes already dry and somewhat vague, so relocated those controls to stronger features, but otherwise was a nice run. Woods open and dry and very pleasant to run in.
Note
HRr = 51
Thursday Apr 19, 2001 #
Run - Treadmill (Treadmill) 22:33 [4] 4.0 km (5:38 / km)
6:20am - warmup 3 minutes on treadmill, then 5 minutes at 5min/km @ 2% incline, then increase incline 1% per minute through 8%. Heart rate peaked at 164 (90% HRmax) Tough, but could have held it longer or done repeats. But this was just a 20 minute 'easy' workout after yesterdays goat. After one minute at 8% incline, dropped 3% per minute to -5%, then eased back to level and slowed down to 10min/km until HR dropped to 100. HR did not drop much for the first couple minutes after max effort, then dropped fairly quickly.
Wednesday Apr 18, 2001 #
Orienteering (Billygoat (vetting)) 2:11:58 [4] 17.58 km (7:30 / km)
11:45am - cloudy, cool and windy although the sun would come out before I finished. Distance is based upon actual distance run. Course currently at 15.95 km. My course pace is 8.25 min/km. I did not skip any controls either. Obviously can't go into more details (shhh, its a secret), but its a fine course although visibility will be an issue given that the event won't be until early June.
Run - Mixed (warmup/cooldown) 24:00 [1] 2.5 km (9:36 / km)
Gay City main road not open yet, parked in winter lot on Rt85, Jogged to Billygoat start, also walked back from finish.
Tuesday Apr 17, 2001 #
Run - Treadmill (Treadmill) 40:00 [4] 6.75 km (5:56 / km)
6:05am - Used Trotter 685 w/ HRM for first time.
Warmup - 7min
15min @ 137bpm (75% HRmax)
7min @ 120bpm (65% HRmax)
3min @ 150bpm (83%HRmax)
Cooldown - 8min
Warmup - 7min
15min @ 137bpm (75% HRmax)
7min @ 120bpm (65% HRmax)
3min @ 150bpm (83%HRmax)
Cooldown - 8min
Monday Apr 16, 2001 #
Run - Trail (7-Sisters) 35:05 [3] 6.0 km (5:51 / km)
8:30am - sunny, cool - Supposed to meet Tom at 8am to run the full course, but as of 8:25 he had not shown. Since he was putting out water, I did not bring any to carry so I opted to go out for a short, hard workout. Did the climb up Bare Mt., then ran hard for 20 minutes (10 out, 10 back) then picked my way back down to the Norwottuck Parking lot as best as I dared. Tom was just arriving as I got in - we chatted for a bit, then I hit the road. Good run, a full three hours would have left me spent. [Brahmas]