Training Log Archive: mgbIn the 7 days ending Apr 26, 2012:
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Thursday Apr 26, 2012 #
Event: CSU Park-O 2: Mystic River
6 PM
Running warm up/down 3:43 [3] 0.43 mi (8:39 / mi)
I was rushed today, so a super quick warm-up.
Orienteering race 20:05 [4] 2.56 mi (7:51 / mi) +3m 7:49 / mi
I felt pretty ok today, being able to keep a good pace. Since it was a park-o, the orienteering was not that challenging though. It was mostly a trail race where you had to focus on never stopping/slowing and quick punching.
I have never been at this park though, so that was a lot of fun. Thanks to Ed, Sara Mae and Larry for putting on the meet.
I have never been at this park though, so that was a lot of fun. Thanks to Ed, Sara Mae and Larry for putting on the meet.
Wednesday Apr 25, 2012 #
5 PM
Cycling 20:00 [3] 5.3 mi (3:46 / mi)
Tired, so easier biking than usual.
Strength 15:00 [3]
Abdominal machine - 140 lbs, plank, assisted pull-ups - 80 lbs, assisted dips - 90 lbs, pec fly - 135 lbs, back fly - 105 lbs
Realizing that I am particulary weak when it comes to pull-ups. Need to add in extra training for it.
Realizing that I am particulary weak when it comes to pull-ups. Need to add in extra training for it.
Tuesday Apr 24, 2012 #
6 PM
Running warm up/down 23:03 [3] 2.56 mi (9:00 / mi)
Running from the MAC as well as jogging around track.
Running warm up/down 10:00 [3]
Drills
Running 2:00 [3] 0.4 km (5:00 / km)
Strides
Running intervals 22:02 [5] 3.42 mi (6:27 / mi) +2m 6:26 / mi
Longer intervals today. My legs were tired so I was very slow but I was able to get some faster laps in the end.
1200m: (1:32.4, 1:39.6, 1:42.3): 4:54.3 (6:35 min/mile)
1200m: (1:37.4, 1:43.4, 1:47.1): 5:07.9 (6:53 min/mile)
800m: (1:36.5, 1:42.8): 3:19.3 (6:41 min/mile)
800m: (1:38.0, 1:43.0): 3:21.0 (6:44 min/mile)
600m: (44.9, 1:34.9): 2:19.8 (6:15 min/mile)
400m: 1:33.3 (6:15 min/mile)
400m: 1:26.9 (5:50 min/mile)
Giacomo and Stephen in attendance today, and Stephen did some running as well. He seems to be healing well.
1200m: (1:32.4, 1:39.6, 1:42.3): 4:54.3 (6:35 min/mile)
1200m: (1:37.4, 1:43.4, 1:47.1): 5:07.9 (6:53 min/mile)
800m: (1:36.5, 1:42.8): 3:19.3 (6:41 min/mile)
800m: (1:38.0, 1:43.0): 3:21.0 (6:44 min/mile)
600m: (44.9, 1:34.9): 2:19.8 (6:15 min/mile)
400m: 1:33.3 (6:15 min/mile)
400m: 1:26.9 (5:50 min/mile)
Giacomo and Stephen in attendance today, and Stephen did some running as well. He seems to be healing well.
Running 25:00 [3] 1.0 km (25:00 / km)
Walking/jogging between intervals.
Running warm up/down 7:11 [3] 0.74 mi (9:42 / mi) +1m 9:40 / mi
Running back to the MAC.
Monday Apr 23, 2012 #
Note
Just signed up Sarah for West Point. She will be trying out F-Orange for the middle and long. Exciting!!
5 PM
Cycling 20:00 [3] 5.09 mi (3:56 / mi)
Some easy biking at the gym after a productive weekend.
Strength 35:00 [3]
plank, side plank, sit-ups, resistence ankle inversion, resistence ankle eversion, Step-up with knee raise, Step down, Seated Row - 100 lbs, Vertical Chest Press - 110 lbs, Assisted Pull-up - 70 lbs, Assisted Dip - 100 lbs
Sunday Apr 22, 2012 #
3 PM
Running long 1:20:37 [4] 9.8 mi (8:14 / mi) +181m 7:47 / mi
No problem with the heat today. Instead a steady and cold rain, making me cold until a couple of miles into the run.
Pretty happy with how I recovered from yesterday, but I wasn't able to get the really fast pace going. Felt pretty strong through-out, and I was able to finish strong.
They have installed one of those speed readers for cars along my route. Interestingly it also measures my speed as well and it seems to be doing it correctly. It shifted between 7 and 8 mph, which should be my correct speed.
Pretty happy with how I recovered from yesterday, but I wasn't able to get the really fast pace going. Felt pretty strong through-out, and I was able to finish strong.
They have installed one of those speed readers for cars along my route. Interestingly it also measures my speed as well and it seems to be doing it correctly. It shifted between 7 and 8 mph, which should be my correct speed.
Saturday Apr 21, 2012 #
Event: UNO, Nottingcook Forest
11 AM
Running warm up/down 2:12 [3] 0.22 mi (10:00 / mi) +4m 9:28 / mi
Quick warm-up before going out on blue.
Orienteering race 1:45:22 [4] 6.56 mi (16:04 / mi) +297m 14:05 / mi
Ali, Brendan and I went up to Nottingcook Forest to do some orienteering. The meet was organized by Bob Lux and UNO.
I first went out on the blue course. I did pretty well orienteering wise, but I was tiring at the end. Ali caught up with me to 12, and I was happy to be able to keep up with her for the next 6 controls. We were still orienteering on our own, with a mix of who found the control first.
1: Stopping too early. There were plenty of suttle hills before the right one that confused me, but I realized in the end that I need to continue until I can see the drop-off after the last hill.
3: Not doing any mistakes, but the uphill was too much and I walked most of it.
4: Started by trying to avoid the hill side, and ended up going the trail around.
17: Getting tired, I went the path around. Surprisingly, I got there faster than Ali going straight.
20: Too far down on the spur. I think the control was a little bit higher up than it should have been.
Pretty happy with the outing. It was a fun map and course.
It was also great to beat my nemisis JJ by 6 minutes.
QR: http://www.sprintseries.org/doma/show_map.php?user...
I first went out on the blue course. I did pretty well orienteering wise, but I was tiring at the end. Ali caught up with me to 12, and I was happy to be able to keep up with her for the next 6 controls. We were still orienteering on our own, with a mix of who found the control first.
1: Stopping too early. There were plenty of suttle hills before the right one that confused me, but I realized in the end that I need to continue until I can see the drop-off after the last hill.
3: Not doing any mistakes, but the uphill was too much and I walked most of it.
4: Started by trying to avoid the hill side, and ended up going the trail around.
17: Getting tired, I went the path around. Surprisingly, I got there faster than Ali going straight.
20: Too far down on the spur. I think the control was a little bit higher up than it should have been.
Pretty happy with the outing. It was a fun map and course.
It was also great to beat my nemisis JJ by 6 minutes.
QR: http://www.sprintseries.org/doma/show_map.php?user...
Orienteering 20:40 [4] 1.88 mi (10:59 / mi) +24m 10:34 / mi
Ali wasn't sufficiently tired after the blue course, so she was heading out on the yellow one. Somehow, I thought that was a good idea as well and I went out 2 minutes before her, adding the extra motivation of trying to keep her from catching up to me for as long as possible.
Control 3 was in the incorrect location, but it was set really visibly so I could see it from the right spot. It is shown clear on the QR, with the control being hung at the turn around point on the track to the left.
QR: http://www.sprintseries.org/doma/show_map.php?user...
Control 3 was in the incorrect location, but it was set really visibly so I could see it from the right spot. It is shown clear on the QR, with the control being hung at the turn around point on the track to the left.
QR: http://www.sprintseries.org/doma/show_map.php?user...