Training Log Archive: AnnaIn the 7 days ending Apr 6, 2013:
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Saturday Apr 6, 2013 #
orienteering 1:55:14 [4] *** 9.9 km (11:38 / km) +545m 9:08 / km
ahr:168 spiked:21/22c shoes: O' Shoes
Strategy today was to run the first half as a long run and pick it up if I felt good after that. I didn't feel that great after the first half, so I just tried to hang on. The errors I remember making were one bad route choice on 5 and one bobble on a compass control, after my compass had broken. Pretty excited I could hold it together for almost 2 hours. A good sign for the Billygoat!
Also, my compass broke on the tenth control. It was a water stop at a steep ravine, and my planned exit was to run down the spur. Unfortunately, all the water had fallen down the ravine, and this was the control where I'd planned to take my Gu. So I had to go down the ravine. I fell and hit my elbow and didn't notice my compass had broken until I crossed the next huge ravine! After that, the strategy was to keep in really close contact, because it would be really really hard to relocate without a compass. And I did!
Running (mostly trails/soft surfaces) warm up/down 12:07 [2] 1.0 mi (12:07 / mi)
ahr:141
running drills warm up/down 5:58 [2] 0.27 mi (22:04 / mi)
ahr:145
Friday Apr 5, 2013 #
orienteering race 20:06 [4] *** 2.9 km (6:56 / km) +80m 6:05 / km
spiked:20/24c slept:9.0
Errors:
Control 1: simplification. I saw a black box and thought I was looking for a building. I ran right past the actual feature, an electrical box. This could've been solved if I'd simplified based on the path junction instead of what I thought was a patch of woods. Man-made features are a lot less ambiguous!
Control 3: ran to the wrong cliff. Again, simplification. I ran to the cliff on the path. This cliff was not on a path.
Control 6: simplification. (I'm noticing a pattern!) I ran to an electrical box, but one that was smaller than control 1 and not on the map. Instead, I should have run half-way down the length of the building, or else read that the box was in an open-with-scattered-trees area.
Control 13: planned my route over a passable wall and decided I couldn't go over it. Ran around instead.
In total, I counted 49 seconds of errors. Yikes!!! On the plus side, I seem to be getting into shape quickly, and errors should be expected as I navigate at a faster pace than I'm used to. Hopefully the Park-O season will help me with sprints!
Running (mostly hard surfaces) warm up/down 31:49 [3] 3.07 mi (10:22 / mi)
Running (mostly hard surfaces) warm up/down (Extended run) 3:02 [4] 0.39 mi (7:46 / mi)
Running (mostly hard surfaces) warm up/down (Strides) 1:00 [4] 0.1 mi (10:00 / mi)
running drills 5:42 [2] 0.28 mi (20:20 / mi)
Running (mostly hard surfaces) (Shake-out) 16:16 [3] 1.94 mi (8:23 / mi)
Thursday Apr 4, 2013 #
Running (mostly hard surfaces) 31:01 [3] 3.1 mi (10:00 / mi)
Running (mostly hard surfaces) 10:43 [2] 1.1 mi (9:45 / mi)
slept:7.0
Armchair: simplification 10 [0]
Wednesday Apr 3, 2013 #
Note
slept:8.0
orienteering 28:18 [3] *** 2.72 km (10:24 / km)
spiked:11/12c
Running (mostly hard surfaces) warm up/down 22:17 [3] 2.3 mi (9:41 / mi)
Armchair: simplification 3 [0]
Tuesday Apr 2, 2013 #
Armchair: simplification 25 [0]
Armchair: control circle 25 [0]
Running (mostly hard surfaces) 21:31 [4] 3.23 mi (6:40 / mi)
slept:9.0
800, 600, 1200, 800, 600, 1200, with 200 jog between each.
I wasn't that great at pacing, but it could've been worse. From the first half to the second, I only positive-splitted by 8 seconds.
3:20 (1:48)
2:22 (1:29)
4:59 (2:13...dying!!!)
3:14 (1:57...too fast)
2:30 (1:28)
5:06 (faded on lap 2 but was able to finish strong)
Before I started my legs felt sort of jello-y, and I really noticed it at the end, but they don't have that heavy tired feeling I get after hard workouts. Exciting!!!
Running (mostly trails/soft surfaces) 38:09 [3] 3.94 mi (9:41 / mi)
ahr:155
Running (mostly hard surfaces) warm up/down (Strides) 2:50 [4] 0.13 mi (21:49 / mi)
ahr:170
running drills 5:23 [2] 0.22 mi (24:28 / mi)
ahr:123
Monday Apr 1, 2013 #
Note
slept:9.0
Sunday Mar 31, 2013 #
orienteering 1:34:37 [3] *** 10.29 mi (9:12 / mi) +83m 8:58 / mi
spiked:12/14c
It was also a super fun way to see the city! Easter Sunday meant there was minimal traffic:)
core/legs 5:45 [1]
Armchair: simplification 25 [0]
Armchair: elevation map 25 [0]
Note
I followed all but 2 parts of my weekly plan, cutting out one woods session and one hill workout because of fatigue.
Next week:
Goals:
Sleep a lot.
Let my legs recover.
Survive the red long with <3 min error.
Schedule:
Mon: rest
Tues: first track workout!!!
Wed: eeeeasy control pick at Hammond Pond before work. PM: leave for Pittsburgh
Thurs: arrive Pittsburgh, pre-meet if possible. (if not, this can be my extra down week.)
Fri: Sprint, with decent warmup & cooldown. (45-60 min total for the day)
Sat: first Red Long since May 2011!!!!!!!!!! 9.9k and 545 m of climb. Start off at long run pace and progress if I feel good. Walk steep hills and read ahead.
Sun: Middle