Training Log Archive: rheskethIn the 7 days ending Nov 10, 2014:
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Sunday Nov 9, 2014 #
10 AM
Run 33:35 2.94 mi (11:24 / mi) +97m 10:21 / mi
ahr:134 max:151
Orienteering 1:10:22 4.29 mi (16:24 / mi) +227m 14:05 / mi
ahr:155 max:182 shoes: Salomon XA Pro 3D Ultra2
Green Course
1) classic mistake on not locating/orienting where I started. out in the green for a while then back to the start and down the trail to 2. AP says 4 minutes lost.
2) Why not go to 3 first and then 2! AP has 1.5 min lost.
3) back to 3
4) went through 7 and used trail bend/boulder as initial attack point. Route Gadget had me going accross the trail but need to correct.
5) used rock fence/trail
6) ran to trail crossed stream and then went left at the boulder next to trail. saw brown grass of yellow clearing then control
7)Straight through spur
8) Tried to say slightly above the rocky ground got conufused and bailed up to the trail (I was too high) then attacked from trail junction
9) down to trail; attcked at open woods - then boulders-then stream and relative level area and sww big boulder
10) runners control down lower large trail - but where to come off? no real good boulders, intermittant streams were hard to see on the run. Saw the steep hill side start to level off and ran up straight to marker
11) saw cliff and then control
12) up to upper trail then down after trail junction trhough open woods
13) tried to run on more level ground - but down to control. Saw the control at the 3 rocks and relocated and ran towards the rocks in green and found control
14) ran through 9 (got another drink) up trail until the stone wall on right and then straight to control.
15) back to trail
16) run up hill
1) classic mistake on not locating/orienting where I started. out in the green for a while then back to the start and down the trail to 2. AP says 4 minutes lost.
2) Why not go to 3 first and then 2! AP has 1.5 min lost.
3) back to 3
4) went through 7 and used trail bend/boulder as initial attack point. Route Gadget had me going accross the trail but need to correct.
5) used rock fence/trail
6) ran to trail crossed stream and then went left at the boulder next to trail. saw brown grass of yellow clearing then control
7)Straight through spur
8) Tried to say slightly above the rocky ground got conufused and bailed up to the trail (I was too high) then attacked from trail junction
9) down to trail; attcked at open woods - then boulders-then stream and relative level area and sww big boulder
10) runners control down lower large trail - but where to come off? no real good boulders, intermittant streams were hard to see on the run. Saw the steep hill side start to level off and ran up straight to marker
11) saw cliff and then control
12) up to upper trail then down after trail junction trhough open woods
13) tried to run on more level ground - but down to control. Saw the control at the 3 rocks and relocated and ran towards the rocks in green and found control
14) ran through 9 (got another drink) up trail until the stone wall on right and then straight to control.
15) back to trail
16) run up hill
Run 18:22 1.63 mi (11:14 / mi) +52m 10:13 / mi
ahr:127 max:154
1 PM
Orienteering (Relay) 15:55 [4]
shoes: Salomon XA Pro 3D Ultra2
This was a fun relay. I was a little worried about my calf since it was still tight the previous day. Didn't think I was needed for the relay (yes if needed I can help organize next years). So I did a long warm down of about 30 minutes through the park. Saw worried Green runners Scott and Olga on the big trail to 10.
Was asked to do the first leg, then Dan came in and I took O shoes off, but then was asked to do second leg.
I love doing relays!
Got the map and saw Dan coming in on the first leg in a tie for the lead! Forgot to turn on my GPS watch I was so excited. Started running then looked at map.
1) fast trail
2) Again fast to trail marker visible from trail
3) QOC guy on my tail fast to 3
4) back to trail
5) through woods on bearing
6) straight through woods on bearing. relocated on large trail didn't see small trail QOC guy following me since 3
7) Straight to 7
8) Accelerated down trail trying to create some distance between me and QOC runner. I wanted to keep the lead that I had for Vadim. Heart rate monitor beeped that I was going into zone 5!
This is where I made my double mistake. Somehow I went into a runners zone to disconnect the brain from the legs to keep the high speed going and just ran to finish line! My mistake was to not slow down which presumably would have allowed me to think and punch number 8 and then check the control number for 8 and then see there was a 9! I had checked every control before that by painfully unfolding the map and then finding myself again on the map. This shows that once again when I run too fast I make mistakes! Luckily this mistake was null because we had already DQ'ed, but what if I had been first? would I have done the same thing! NOT next time! DQing a relay makes you toss and turn at night!
Got in and found that Dan had missed 9 as well as the first QOC
Was asked to do the first leg, then Dan came in and I took O shoes off, but then was asked to do second leg.
I love doing relays!
Got the map and saw Dan coming in on the first leg in a tie for the lead! Forgot to turn on my GPS watch I was so excited. Started running then looked at map.
1) fast trail
2) Again fast to trail marker visible from trail
3) QOC guy on my tail fast to 3
4) back to trail
5) through woods on bearing
6) straight through woods on bearing. relocated on large trail didn't see small trail QOC guy following me since 3
7) Straight to 7
8) Accelerated down trail trying to create some distance between me and QOC runner. I wanted to keep the lead that I had for Vadim. Heart rate monitor beeped that I was going into zone 5!
This is where I made my double mistake. Somehow I went into a runners zone to disconnect the brain from the legs to keep the high speed going and just ran to finish line! My mistake was to not slow down which presumably would have allowed me to think and punch number 8 and then check the control number for 8 and then see there was a 9! I had checked every control before that by painfully unfolding the map and then finding myself again on the map. This shows that once again when I run too fast I make mistakes! Luckily this mistake was null because we had already DQ'ed, but what if I had been first? would I have done the same thing! NOT next time! DQing a relay makes you toss and turn at night!
Got in and found that Dan had missed 9 as well as the first QOC
Saturday Nov 8, 2014 #
10 AM
Road Cycling 1:08:17 22.06 mi (3:06 / mi) +32m 3:05 / mi
ahr:146 max:162
Friday Nov 7, 2014 #
8 AM
Swim 38:12 [3] 1.14 mi (33:30 / mi)
500 warmup with finis, 500 drills with big fins, 2X500 with no fins. 10:07, 8:20, 10:01, 9:42
Thursday Nov 6, 2014 #
7 AM
Run 1:25:36 9.81 mi (8:43 / mi) +19m 8:40 / mi
ahr:146 max:189
3 X 1 mi intervals with 0.25 mi jog within run
6:55, 6:37, 6:18 min/mile
6:55, 6:37, 6:18 min/mile
Tuesday Nov 4, 2014 #
9 AM
Run 1:30:18 10.61 mi (8:31 / mi) +78m 8:19 / mi
ahr:146 max:173
The Taper for the Philly Marathon begins: on 40 minutes at Marathon Pace within a 90 minute run. Last week it was 80 minutes at marathon pace in a 90 minute run.
Achieved an average pace for the 40 minutes or 5.42 miles at 7:26 min/mile. 7:23, 7:31, 7:22, 7:23, 7:28, and the last 0.42 miles at 7:42 min/mile.
This is the Don Fink's Mastering the Marathon plan for 40 plus athletes (old men and women!). So can I do a marathon at 7:30 min/mi? That would put me at a 3:16:00 marathon? Or should I scale it back to a 7:45 min/mile pace for the first 20 miles and then go faster for the last 6.2?
My first marathon was 2 years ago in Philly and I only did long runs for 9 weeks before the marathon. Only 4 long runs greater than 15 and only one of those was 20. At the 2012 Philly marathon I averaged 7:46 min/mile for 18 miles then hit the wall with up to 10.5 min/mile.
This time I followed a 16 week plan from Don Fink's Mastering the Marathon.
Achieved an average pace for the 40 minutes or 5.42 miles at 7:26 min/mile. 7:23, 7:31, 7:22, 7:23, 7:28, and the last 0.42 miles at 7:42 min/mile.
This is the Don Fink's Mastering the Marathon plan for 40 plus athletes (old men and women!). So can I do a marathon at 7:30 min/mi? That would put me at a 3:16:00 marathon? Or should I scale it back to a 7:45 min/mile pace for the first 20 miles and then go faster for the last 6.2?
My first marathon was 2 years ago in Philly and I only did long runs for 9 weeks before the marathon. Only 4 long runs greater than 15 and only one of those was 20. At the 2012 Philly marathon I averaged 7:46 min/mile for 18 miles then hit the wall with up to 10.5 min/mile.
This time I followed a 16 week plan from Don Fink's Mastering the Marathon.