Training Archive: RatlafIn the 7 days ending 2007-11-04:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Nov 4 | ||
| Trail Run warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: VJ Inegrators | ||
| Jog to the Start getting there with 3 minutes to spare... | ||
| Orienteering race 2:26:16 [3] *** 11.2 km (13:04 / km) +505m 10:39 / km | |
| ahr:150 max:170 spiked:18/21c shoes: VJ Inegrators | ||
| A much better race!!!
I was still slow in the woods, probably somewhat from fatigue because of yesterday, but also still because I'm just not used to running through this density of woods. Navigation was spot on even though I was a little conservative in spots where I knew it would be easy to make a mistake. Of the three controls that I didn't spike, one was because I didn't follow my compass, the other was because I went too far and passed it, and the third was because I didn't go far enough and got distracted by several rootstock that were on the edge of the circle, I turned right and saw it. Today was navigationally where I want to be, and usually am, but physically I need a lot more work in dense woods like these... | ||
| C • Dense woods?? 6 | ||
Day 2 Blue - Splits | ||
Saturday Nov 3 | ||
| Trail Run warm up/down 10:00 [2] 1.11 mi (9:00 / mi) | |
| shoes: VJ Inegrators | ||
| Warm up to the Start. | ||
| Orienteering race 3:23:47 [2] **** 12.9 km (15:48 / km) +470m 13:22 / km | |
| ahr:145 max:178 spiked:16/20c shoes: VJ Inegrators | ||
| Wow, what total crap.
Part of it was the course setter who purposefully set courses to be more difficult, a.k.a. on questionable features with routes that work in theory but not in the field, and he purposefully hid the controls so that it would resemble an Easter Egg hunt which is apparently what we Orienteerers like. Let me tell you that it is not what we like. Once we're in the control circle we should see the control, that was not the case today. OK, the other part was the woods and the biggest part of my dismal performance, even though I did make some mistakes, I just didn't have the energy to move through these thick and nasty woods. Not much fun but I did finish! | ||
| C • finishing is good 12 | ||
| Strength and Stretching - BW 5:00 [0] | |
Day 1 Blue - Splits | ||
Friday Nov 2 | ||
| Event: US Champs | ||
| Note | |
| Aaaack! My luggage got delayed. I've managed to borrow some shorts and what not for today's sprint. Oh well. | ||
| C • It arrived!!!! I'll be nor... 2 | ||
| Orienteering warm up/down 11:31 [2] 1 km (11:31 / km) | |
| Warm up for the Sprint on the model area/course they'd set up. | ||
| Orienteering race 21:21 [5] *** 2.9 km (7:22 / km) +100m 6:17 / km | |
| ahr:183 max:191 spiked:15/18c | ||
| The Sprint.
Made four total errors with would account for about 3:30 of the six!! minutes I was behind the leaders. Two were lack of compass work, one was route execution and one was route choice. | ||
| Orienteering 37:23 [2] 2.1 km (17:48 / km) | |
| Running around the classic model area/course with Gerald Yip. It was a very good thing we did this because the Sprint map was at 1:5000, the next two days are going to be at 1:15,000. It was good to be able to pre-adjust to the scale and mapping style/inaccuracies. Also, everything's so tiny!! Two major lessons from the sprint and the models is following my compass and distance. | ||
| Strength and Stretching - BW 5:00 [0] | |
Sprint Blue - Splits | ||
Wednesday Oct 31 | ||
| Note | |
| Dodgeball 6:00 | ||
| Dodgeball!! 30:00 [1] | |
| We won 4-3! | ||
| Trail Run 29:50 [2] 3.14 mi (9:29 / mi) | |
| ahr:163 shoes: Asics Trabuco (Rusty Coffee) | ||
| In Ute Valley after Dodgeball with Chad. He was running home. I totally forgot all of my cyborg accessories so the distance is the only accurate number here, eveything else is a guess... *Shrug*
Oh yeah, I seriously need to get a better LED headlamp, the Tikka I'm using just isn't cutting it, and using the super high powered Night O lamp is a bit overkill... | ||
| C • headlamps 4 | ||
| Strength and Stretching - BW 5:00 [0] | |
Tuesday Oct 30 | ||
| Trail Run intervals 43:46 | |
| ahr:159 max:185 shoes: Asics Trabuco (Rusty Coffee) | ||
| Ran easy to the CC track where I ran 4x400 with 200 rest for a total of 1.5 miles. Ouch! This is probably the last time I do a track workout. I'm going to measure out a 400 and 800 meter loop in MVP, I already have a 1 k and a 1 mile loop in that park.
Warm Up: 156 avg Intervals: 171 avg Cool Down: 155 avg | ||
| Strength and Stretching - BW 5:00 [0] | |
Monday Oct 29 | ||
| Note | |
| (rest day) | ||
| Strength and Stretching - BW 5:00 [0] | |