Training Archive: SarahIn the 7 days ending 2006-09-24:
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| M | T | W | H | F | S | S | |||||||||
Sunday Sep 24 | ||
| Running warm up/down 10:00 [1] | |
| shoes: Jalas 2005 | ||
| Orienteering race (Club champs long) 1:48:00 [3] **** 7 km (15:26 / km) +250m 13:05 / km | |
| shoes: Jalas 2005 | ||
| Results: http://www.obasen.nu/winsplits/online/en/default.a...
Routes: http://rg.orienteering.ca/cgi-bin/reitti.pl?act=ma...= someone said it was 250m climb but i swear it was way more than that. Did okay until # 5 when i was too high and went ~20m too far and I came to a ridge and could not figure out where I was and how I could have gone so wrong. Nothing was matching up at all, my initial reaction was that I had gone too low while side sloping so I was look there for where I could be. It wasnt until a good minute when all possibilities were exausted that it occured to me that I could have gradually climbed and isntantly figured it out. for #6 I undershot it because I was worried that I had gone too far and that I would go off the map. Very physical course b/c of climb and ran out of energy at #4. By #8 i was wishing that it was the last control but I still had 1 long leg left. Didnt really enjoy orienteering today, I like courses with lots of controls, 15+, or maybe it was the terrain I found it a bit boring. | ||
| Orienteering (control pick-up) 35:00 [1] | |
| picked up 15 controls, thought i was getting all the ones with no climb but I overlooked one of the slopes :) | ||
Saturday Sep 23 | ||
| Note | |
| Spent a day in the kananaskis looking at geomorphology on a field trip | ||
Friday Sep 22 | ||
| Running warm up/down 12:30 [2] 2 km (6:15 / km) | |
| shoes: Vasque | ||
| Running intervals (small track) 17:18 [4] 3 km (5:46 / km) | |
| shoes: Vasque | ||
| rest=200m
1:12 0:21.4 - 100m 1:20 0:21.7 - 100m 1:21 0:49 - 200m 1:27 0:54 - 200m 1:25 0:21.7 - 100m 1:23 0:21.3 - 100m 1:25 0:51 - 200m 1:24 0:53 - 200m 1:25 100m intervals were very consistent but 200m was the opposite, ran too fast on the first 200m loop. The rest time for 200m also was not consistent. Became slower but then leveled off midway and became the same. | ||
| Running warm up/down 3:00 [1] | |
| shoes: Jalas 2005 | ||
| Short cool down, some stretching, and my knee exercises | ||
| Strength 5:30 [1] | |
| a quick ab session
-front bridge -crunchies (front and sides) -bicycles -pushups | ||
Wednesday Sep 20 | ||
| Orienteering race (Kamp Kiwanis *new map*) 33:45 [4] ***** 3.5 km (9:39 / km) +10m 9:30 / km | |
| shoes: Jalas 2005 | ||
| Club champs middle distace.
My Route: http://rg.orienteering.ca/cgi-bin/reitti.pl?act=ma...= Results: http://www.obasen.nu/winsplits/online/en/default.a... Made quite a few mistakes ~3 minutes total, very technical race because the area is flat with minimal contour data. I normally rely on contours when doing rough navigating but I was forced to use vegetation and vegetation boundaries are never definite, they are more vague than contours. I think I need more practice/training in this sort of terrain, we often have training sessions with contours only but maybe we should have sessions where we take off the contours?? Would this help for when we race in terrain like kamp kiwanis? | ||
| Running warm up/down 10:00 [1] | |
Monday Sep 18 | ||
| Running 21:17 [3] | |
| shoes: Vasque | ||
| Ran to the uni, slight incline all the way.
Got there in 18 min but wanted to go to 20 so did an extra loop around MacHall | ||
| Strength 17:00 [1] | |
| -leg dips (single)
-arm dips -front/side crunchies -back bridges -pushups -superdogs | ||
| Stairs 3:00 [4] | |
| 9 x 2 flights, alternating single and double.
hard up, run down | ||
| Running 18:03 [2] | |
| shoes: Vasque | ||
| Cool down run from uni to home, took it a bit easier than the way there, took the same time but it's slightly downhill. | ||