Training Log Archive: mgb

Warm-up before the middle, trying to get the stiff muscles to move.

C • Tävlingarna 2

I had a good race today. Trying to go a little bit slower, not making any mistakes, and that paid off. No real mistakes apart some small things at 8 and 9.

8: Used the left flat rock and came to the west of cliff/boulders so I had to round it to the control.
9: I wanted to get to the path, but I never hit it so I did something in the middle. I also stepped into a hole, falling pretty hard. I think the foot is ok though.

Apart from that, it was a clean race and I placed much better today at 22 out of 29.

Middle - Blue - Splits

Easy warm up before the long.

I did some stupid mistakes on the course today, probably 15-20 minutes worth of it:

5: Went too far down the river bank. I didn't see the contour right next to the river, so trying to force my way through some really tough undergrowth.
7: The biggest mistake. Trying to go east, around the hill, but I didn't have a good attackpoint. I was probably 20-30 meters away from the control, when I thought I was too far east, when I was too far wast. Moving to the west getting further away from the control and more lost. After loosing minutes, I decided to head towards the path to relocate since there were no other distinct features. After that, I easily found it.
8: Bad route choice. I went for the small path. Should have headed down for the river.
16: I took bearing from the clearing, and went too far north-east. I went direectly out to the river to relocate, and was able to back track.

I felt pretty good running wise though. It was hot (upper 70's), and naturally made me slower, but I think I held up pretty well and I recovered pretty well afterwards. It feels like I have significantly improved compared with last spring.

I finished 28 out of 30.

Long - Blue - Splits

Event: US Individual Championships (Sprint/Middle/Long/Trail)
 

Event: US Team Trials for WOC 2012
 

Warming up before the sprint. Apart from running, doing some drills.

I did a pretty good run. I think I might have lost at most 30-45 seconds, and that on the long legs (15 and 19).

The field was very tough today though and I was clearly the slowest short-distance runner. You can easily see that on how I lost more towards the end compared with the beginning. I placed 24 out of 25.

Sprint - Red/Blue - Splits

Drills

CSU outdoor intervals. Doing the short-short version due to the championships this weekend after talking to Terry.

1000m: (1:38.7, 1:41.8, 51.2): 4:11.7 (6:45 min/mile)
400m: 1:32.7 (6:13 min/mile)
1000m: (1:39.1, 1:42.6, 52): 4:13.7 (6:48 min/mile)
400m: 1:32.9 (6:14 min/mile)

Very few in attendance today, even from the running section. I was the lone orienteer there.

Walking between intervals.

Strides

Easy biking at the gym.

Plank, lateral raise dumbbells - 2x20 lbs, lat pulldown - 100 lbs, assisted dip - 90 lbs

Taking it easy in prep for the weekend.