Training Log Archive: mgb

Event: NEOC: Great Brook Farm NOD
 

I had my best race since starting orienteering again. I had a much faster pace and stayed sharp on the orienteering. Especially the beginning with a little more technical orienteering, 4,5,6,8, and I was actually in the lead at control 8.

I still need to get faster though. It becomes very obvious when you are looking at leg 12 and 13, that was less about orienteering and you just needed to go full out.

I mostly had a solid race and I am very happy with being close behind some of the very best US orienteers. Just a few bad route choices chronicled in the leg comments.

Quickroute: https://picasaweb.google.com/lh/photo/QM5CPHKr7Z18...

Red - Splits

Leaving late from work after a busy day. Not really in the mood for training, but after starting, things went pretty well and I could pretty easily keep up with the high pace. 3 min rest and 1 min run periods.

5 x 7.5 mph + 5 x 10.5 mph.
Finishing by 1 min at 7.5 mph and 1 min 42 sec at 9.0 mph.

Plank, Pull down (cable) - 70 lbs, Seated Row - 110 lbs, Pec Fly - 115 lbs, Back Fly - 85 lbs, Abdominal Machine - 125 lbs

An easy jog.

I took a tetanus shot yesterday (been 10 years), and I was perfectly fine even through my strength training. Today though, it felt like someone had repeatedly punched my shoulder, and I had problems lifting my arm. I also felt like a had a mild cold. These are all expected side effects, but it was not conducive for a good training session. Pushed through as much as I could, and I am pretty happy with it considering.

C • Training 1

C • Hej! Vad är tetanus shot? Ä... 4

Stepping up the biking a little bit.

Abdominal Machine - 125 lbs, Lateral Pulldown - 100 lbs, Lateral raise (dumbbell) - 2x20 lbs, Pec Fly - 115 lbs, Back Fly - 85 lbs, Wrist Curl - 15 lbs, Reverse Wrist Curl - 10 lbs

I went to Pawtuckaway for the first time, and after hearing everyone speak fondly of the map, I have to agree that was a great area and map. I went on the Blue course, but I forgot my Garmin so no GPS track today. The distance and time is the course length and the timing done by UNO.

It went pretty well and I was happy with my time. I have a goal of getting to 10 min/km, but with the technical difficulty today, the time was ok. I was only 28 minutes behind Ali, so that was a good benchmark.

I didn't do any major errors, but a few things:

3. I drifted to the left as I tried to keep altitude, but I was able to reorient myself and found it without trouble.
9. I started out by setting my direction from 7, and it took some time to get myself on the right page again. I also didn't know if the beaver dams were passable, so I elected to go to the right of the lakes. It seems like the dams were passable though, so I probably lost a fair amount of time on this leg. The terrain was not that easily runnable to the right of the lakes.
11. Didn't get the right bearing out of 10, so I went too far south.


Map with drawn in route: https://picasaweb.google.com/lh/photo/REYX4_cZWoGO...

Blue 2 - Splits