Training Log Archive: mgb

Event: NEOC: Cemetery Hill
 

Phil put on a great event with a sprint format. Two courses that set you up for a chasing start final. It was a great map and fun courses.

I am pretty happy with how the day went. The competition was much tougher than usual for a local event so my placement was not stellar, but relative to the competition I am pretty happy with my placement. My orienteering went pretty well, and it was mostly the speed factor that made me loose time.

I did not feel anything when it comes to the ankle, so that was really great.

This course was a little bit easier, and was more about running. Felt like I did it pretty well though, with pretty good flow. Getting tired by 8.

QuickRoute: http://www.sprintseries.org/doma/show_map.php?user...

This was the first course I ran, and probably my weakest run. Did small mistakes on 7 and 17.

QuickRoute: http://www.sprintseries.org/doma/show_map.php?user...

I started 25 seconds before Peter. With that as a great motivator, I started fast and was able to keep it up pretty well. Hardly any orienteering mistakes (except 5), so I was able to keep ahead of Peter and I did not see him anymore after looking back on my way to 8. Only 4-5 minutes behind the winners for this sprint leg, which is is great for me.

QuickRoute: http://www.sprintseries.org/doma/show_map.php?user...

Short Sprint - Splits

Long Sprint - Splits

Final Sprint - Splits

I thought about breaking this up into more training items, but decided it would be too complicated. This included at least 30 minutes of warm up and about 30 minutes of actual interval running.

First time at the BU track training intervals with the CSU gang, including Ian, sgb and Brendan. It was an easier first time to get people used to the track and to interval running. Did the following program:

2x200: 42, 42 (5:38 min/mile)
4x400: 91, 95, 97, 98 (6:23 min/mile)
2x200: 47, 45 (6:10 min/mile)

Most people were faster than I. Really only one other guy kept the same pace as I did. That will be a great motivator though, how much closer I can get to the faster gang.

Running on the treadmill. Ankle still tender today, but actually feeling better after run.

Abdominal Machine - 140 lbs, pull down (cable) 70 lbs, Lat pulldown - 110 lbs, Wrist Curl - 15 lbs, Reverse Wrist Curl - 10 lbs , 45 Degree Hyperextension - 25 lbs

Regular Tuesday route, keeping pretty good pace.

I stepped into a pothole about 2.5 miles into the route on a dark section. Not as bad as what I have done in the past, and I could continue running, but the ankle is somewhat tender after the run. Hope to recover for Thursday intervals.

C • Intervals... 5

Biking at the gym

Abdominal Machine - 140 lbs, Dip Assisted - 80 lbs, Lateral raise (dumbbell) - 2x25 lbs, Seated Row - 110 lbs, Shoulder shrug - 35 lbs, Pec Fly - 130 lbs, Back Fly - 100 lbs, Plank