Training Log Archive: BorisGrIn the 7 days ending Mar 22, 2019:
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Friday Mar 22, 2019 #
Event: OCIN Flying Pig XXIII
Running 15:00 [2]
Warmup
Orienteering 37:52 [4] 4.8 km (7:53 / km)
Flying Pig Middle Distance, Blue course
A fun course by Mike Minium one of those areas that are more fun to race through than train in. A lot of green, which added to the challenge, both physically and technically. I enjoyed it and ran fairly well, though feeling like I had no power in my legs. My hamstring held up for most of the race, but tightened up over the last few legs. Good result - finished 3rd behind Greg and Will, but ahead of all the hot-shot juniors.
Fun to have Inara and my parents cheering on the run-in!
A fun course by Mike Minium one of those areas that are more fun to race through than train in. A lot of green, which added to the challenge, both physically and technically. I enjoyed it and ran fairly well, though feeling like I had no power in my legs. My hamstring held up for most of the race, but tightened up over the last few legs. Good result - finished 3rd behind Greg and Will, but ahead of all the hot-shot juniors.
Fun to have Inara and my parents cheering on the run-in!
Thursday Mar 21, 2019 #
Cross-Training 45:00
Elliptical. Added some one-minute pickups to see how the hamstring responds ahead of the Flying Pig weekend.
PT 10:00 [1]
Hamstring exercises, plus side planks and some abs.
Wednesday Mar 20, 2019 #
Cross-Training 48:00 [1]
Elliptical. I picked up a nasty cold over the weekend, so not working super-hard this week in hopes of recovering by the Flying Pig.
PT 15:00 [1]
Hamstring exercises.
Tuesday Mar 19, 2019 #
PT 1:00:00 [1]
Back to Robert for more PT of the hamstring. It has progressed well since last week, so that's a good sign. Adding the following to the strength routine:
1) add resistance to the prone leg lower via a theraband. You can use the right leg to assist the curling up movement. The emphasis should be on the slow and smooth lowering. 2 sets 10-12 reps
2) I would alternate the variation above with the bench bridge using both legs. Do 2 sets of 10-12 reps using 3 positions such that you are progressively getting into a more extended( knee straighter) position.
3) after this weekend's event, I would then add the single leg deadlift to the routine.
1) add resistance to the prone leg lower via a theraband. You can use the right leg to assist the curling up movement. The emphasis should be on the slow and smooth lowering. 2 sets 10-12 reps
2) I would alternate the variation above with the bench bridge using both legs. Do 2 sets of 10-12 reps using 3 positions such that you are progressively getting into a more extended( knee straighter) position.
3) after this weekend's event, I would then add the single leg deadlift to the routine.
Monday Mar 18, 2019 #
Cross-Training 45:00 [1]
Elliptical, easy.
PT 15:00 [1]
Hamstring exercises. Added some bridge walkouts. Also did side planks and some ab exercises.
Sunday Mar 17, 2019 #
Orienteering 1:00:00 [2]
Sunday's first training was a control picking course. I went out into the woods, and followed each of the girls in my group for a few legs. It was fun to watch them orienteer and see everyone's strengths and things they needed to work on. We debriefed afterwards.
The final session was a one-person relay. I didn't run and stayed at the start/finish cheering. We had about 45 people start the relay, which is pretty good for the final training of the tough weekend. It was fun to spectate and cheer, and to witness some great head-to-head racing, highlighted by a spring to the finish for family bragging rights between Peggy and Nadim.
The cleanup and control pickup went smoothly, and we were all packed up and out the door by 3:30pm. Thanks to everyone who pitched in, in big ways and small. From my perspective, I think the camp went as smoothly as it could, and I got the impression that most participants got a lot out of the training.
The final session was a one-person relay. I didn't run and stayed at the start/finish cheering. We had about 45 people start the relay, which is pretty good for the final training of the tough weekend. It was fun to spectate and cheer, and to witness some great head-to-head racing, highlighted by a spring to the finish for family bragging rights between Peggy and Nadim.
The cleanup and control pickup went smoothly, and we were all packed up and out the door by 3:30pm. Thanks to everyone who pitched in, in big ways and small. From my perspective, I think the camp went as smoothly as it could, and I got the impression that most participants got a lot out of the training.
Saturday Mar 16, 2019 #
Event: QOC PWF Spring Weekend
Orienteering 1:30:00 [2]
Coaching during the QOC Junior Training Camp. Day 1: Turkey Run Ridge.
I divided all the camp attendees into groups by usual course and experience level, and assigned coaches to each group. I had the group of five JNT/JDT girls (Alexis, Bridget, Diana, Kirsten, Oriana), and Greg took the most senior groups of JNT/JDT guys and a few other experienced orienteers.
The first training session was O-tervals. I started the girls relay-style, with small gaps or mini-mass-starts each time. I watched them go through some controls, and then met up again at the end of each interval.They mostly did well and worked hard, pushing each other during the head-to-head racing.
Then, after a break for lunch, we had the second session, which was window-O done in pairs and meant to practice compass skills. We had an odd number in our group, so I joined Diana for the exercise. She did very well, running confidently through the whited-out parts of each leg, and nailing her bearing on all but one controls.
Seemed like the day went well. All the coaches did a great job, everyone was back on time, lunch was excellent, and controls were collected quickly.
I divided all the camp attendees into groups by usual course and experience level, and assigned coaches to each group. I had the group of five JNT/JDT girls (Alexis, Bridget, Diana, Kirsten, Oriana), and Greg took the most senior groups of JNT/JDT guys and a few other experienced orienteers.
The first training session was O-tervals. I started the girls relay-style, with small gaps or mini-mass-starts each time. I watched them go through some controls, and then met up again at the end of each interval.They mostly did well and worked hard, pushing each other during the head-to-head racing.
Then, after a break for lunch, we had the second session, which was window-O done in pairs and meant to practice compass skills. We had an odd number in our group, so I joined Diana for the exercise. She did very well, running confidently through the whited-out parts of each leg, and nailing her bearing on all but one controls.
Seemed like the day went well. All the coaches did a great job, everyone was back on time, lunch was excellent, and controls were collected quickly.
Orienteering race 1:23:08 [3] *** 7.2 km (11:33 / km)
spiked:21/23c
QOC Night-O at Happyland
My hamstring seemed to feel better as the day went, so I decided to jog around the night-O course, since I love night orienteering.
Greg had all the faster guys start with two-minute intervals, and it was nice to have other folks around to help push through the fairly green woods. Aside from losing about a 45 seconds on 5, I was clean for the first part and caught both Peter Z and AJ going into 8. I then promptly got stuck in some green, losing about a minute there. I stayed ahead of the juniors on the way to 11, but was caught when 11 wasn't in the right spot, and I circled around looking for it. Greg joined us too, and we quickly decided that it wasn't there and moved on.
Greg got ahead going to 13, and I took a different route, losing more time in the green. Peter and AJ got ahead again here, but took a wrong turn off a road heading to 14, and I never saw them again.
I hit 15 well, and saw Greg coming back to it, having missed it. At that point his light flickered and went out, so we spent about a minute trying to get it to work. That didn't help, and so he ran along with me in the dark for a couple of legs. Eventually he was able to get it to work by holding a contact in place and ran away from me again on the way to 20.
I ran fairly well in the end, passing Joe Barrett and almost catching Greg again on the way to 22.
All in all, satisfied with how the hamstring held up and with my navigation. Perfect evening for night-O: upper 40s and clear. Lots of fun!
My hamstring seemed to feel better as the day went, so I decided to jog around the night-O course, since I love night orienteering.
Greg had all the faster guys start with two-minute intervals, and it was nice to have other folks around to help push through the fairly green woods. Aside from losing about a 45 seconds on 5, I was clean for the first part and caught both Peter Z and AJ going into 8. I then promptly got stuck in some green, losing about a minute there. I stayed ahead of the juniors on the way to 11, but was caught when 11 wasn't in the right spot, and I circled around looking for it. Greg joined us too, and we quickly decided that it wasn't there and moved on.
Greg got ahead going to 13, and I took a different route, losing more time in the green. Peter and AJ got ahead again here, but took a wrong turn off a road heading to 14, and I never saw them again.
I hit 15 well, and saw Greg coming back to it, having missed it. At that point his light flickered and went out, so we spent about a minute trying to get it to work. That didn't help, and so he ran along with me in the dark for a couple of legs. Eventually he was able to get it to work by holding a contact in place and ran away from me again on the way to 20.
I ran fairly well in the end, passing Joe Barrett and almost catching Greg again on the way to 22.
All in all, satisfied with how the hamstring held up and with my navigation. Perfect evening for night-O: upper 40s and clear. Lots of fun!