Training Log Archive: mintoreIn the 7 days ending Jan 18, 2015:
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Sunday Jan 18, 2015 #
Walk 22:00 [1] 1.5 km (14:40 / km)
shoes: X-Talon 212
walk to start
put on ankle supports for the day.
Supports worked well and didn't seem to negatively affect my run.
put on ankle supports for the day.
Supports worked well and didn't seem to negatively affect my run.
9 AM
Orienteering 1:06:47 [4] *** 7.82 km (8:32 / km) +223m 7:28 / km
21c shoes: X-Talon 212
2015 GNC Day 2, red
Meet 4, course 5
I will update this later but in brief, this was one of my best runs in recent past. Physically good but not great, however navigationally, I only made one regrettable error of under 2 min. Talking with Spike after the meet, there were a few things I realize could have been done better but definitely a good day. Great woods. Still a fair bit of climb but it was much better distributed so it felt ok.
Two time-outs are still in AP list. Finished amazingly 1s ahead of yurets. I was definitely feeling the uphill finish.
2nd on the weekend, psych!
p.s. thanks to cedarcreek for the power cable or there wouldn't have been a garmin track.
Meet 4, course 5
I will update this later but in brief, this was one of my best runs in recent past. Physically good but not great, however navigationally, I only made one regrettable error of under 2 min. Talking with Spike after the meet, there were a few things I realize could have been done better but definitely a good day. Great woods. Still a fair bit of climb but it was much better distributed so it felt ok.
Two time-outs are still in AP list. Finished amazingly 1s ahead of yurets. I was definitely feeling the uphill finish.
2nd on the weekend, psych!
p.s. thanks to cedarcreek for the power cable or there wouldn't have been a garmin track.
Saturday Jan 17, 2015 #
Orienteering race 1:07:09 [3] *** 8.0 km (8:24 / km) +300m 7:04 / km
spiked:9/13c shoes: X-Talon 212
2015 GNC Red Top Mountain, Red 6.4k
Meet 4, course 4
Tentative first two legs. Very wobbly on the third leg, really thought I was going to completely mess it up and was saved by a control I recognized from earlier in the course. My race improved from there but was never particularly fast or comfortable. The running was mostly open until you hit a rotted softwood hole or rocks under pine needles. Rolled my ankle a few times very gently, including in the callup box :(
estimated distance and climb
Meet 4, course 4
Tentative first two legs. Very wobbly on the third leg, really thought I was going to completely mess it up and was saved by a control I recognized from earlier in the course. My race improved from there but was never particularly fast or comfortable. The running was mostly open until you hit a rotted softwood hole or rocks under pine needles. Rolled my ankle a few times very gently, including in the callup box :(
estimated distance and climb
Walk 18:00 [1] 1.2 km (15:00 / km)
shoes: X-Talon 212
walk to start
Wednesday Jan 14, 2015 #
Weights 25:00 [3]
1 set
6 PM
Road running 27:32 3.48 mi (7:55 / mi) +15m 7:49 / mi
shoes: Saucony Progrid Wide 2
This was cold, about 17F; trail was deserted except for one other runner and one bike commuter. It felt like I was working harder.
7 PM
Cycling (stationary) 18:30 [4] 6.0 mi (19.5 mph)
level 12, definitely good for a sweat
Monday Jan 12, 2015 #
Warmup-down 5:00 [1]
Weights 21:00 [3]
1 set
Treadmill 2:00 [4] 0.22 mi (9:06 / mi) +35m 6:05 / mi
shoes: Saucony Progrid Wide 2
9 PM
Cycling (stationary) 11:10 5.0 km (26.9 kph)
ahr:93 max:132