Training Archive: hkleafIn the 7 days ending 2007-11-02:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||
|
|
|
|
| ||||||||||||||
| S | S | M | T | W | H | F | ||||||||||||
Friday Nov 2 | ||
| Event: US Champs | ||
| Running warm up/down (Grass) 10:00 [2]1.11 mi (9:00 / mi) | |
| slept:5.5 shoes: VJ Integrator | ||
| Brief warm up by the start area, then cool down back to the car after finishing. Pace is estimate. | ||
| Orienteering 30:15 [2]*** 2.2 km (13:45 / km) +55m 12:13 / km | |
| spiked:13/16c shoes: VJ Integrator | ||
| High 50s, sunny - Did the sprint model course, then spent some extra on the map testing different routes and checking our mapped features. Pace was slow, but a productive outing. | ||
| Orienteering race (A-Meet Sprint) 19:34 [5]*** 3.34 km (5:51 / km) +100m 5:06 / km | |
| ahr:181 max:198 spiked:17/18c shoes: VJ Integrator | ||
| QOC US Sprint Champs - Prince William Forest Park, Triangle, VA.
Blue Course: 2.9km, 100m, 18c. (1:5000, 2.5m) Course Setter: David Onkst High 50s, sunny, slight breeze. Pretty decent race. Was slow and hesitant to the first couple controls. Then things went smoothly until #10 (long leg). I drifted left and probably lost a couple of minutes as a result. Ran hard in the last half, especially on the road and in the open. Legs real tired afterwards. Only barely broke 20min, which is slightly disappointing. But can't be all that unhappy about my run overall. *check out that high HR!!! | ||
| Orienteering 37:25 [2]*** 2.39 km (15:39 / km) +85m 13:18 / km | |
| ahr:143 max:170 spiked:9/13c shoes: VJ Integrator | ||
| After the sprint, went to the Classic model area to check out the terrain, and more importantly recalibrate my brain to 1:15000 map. I ran the course with Ratlaf, occasionally trading leads. It was a good session. Nice to have some feedback on what we're seeing out there. I learned to identify the different shades of green, and to be on the alert with my compass and pace count at all times. | ||
| Stretching warm up/down 10:00 [1] | |
Sprint Blue - Splits | ||
Thursday Nov 1 | ||
| Note | |
| (rest day) | ||
| Travel day to Virginia. | ||
Wednesday Oct 31 | ||
| Running (Trail) 18:47 [2]2.1 mi (8:55 / mi) +52m 5:10 / km | |
| ahr:147 max:165 shoes: Icebug MR BUGrip | ||
| 60s, partly cloudy - Pleasant evening for trick-or-treating, or for a trail run at E-I. Warmed up on the intermediate loop... | ||
| Running intervals (Trail) 9:06 [4]1.15 mi (7:54 / mi) | |
| shoes: Icebug MR BUGrip | ||
| ...then before it got completely dark in the woods, I squeezed in 2x .5mi (w/ 90s rest) on the beginner's loop.
3:08.25 -- 152/187 (91.20 -- 165/186) 2:56.65 -- 179/192 (90.30 -- 180/192) Horrible pacing! I don't feel particularly fast either with the perceived effort I put in. Speed, however, won't be my problem this weekend. I need to just focus on navigating and making smart decisions. | ||
| Stretching warm up/down 5:00 [1] | |
| Cycling (Stationary) 1:00:00 [2]*** 19.86 mi (3:01 / mi) | |
| ahr:143 max:159 weight:126.6lbs | ||
| Level 11, Hills, 548c.
Map study, mostly focusing around the sprint area. | ||
Tuesday Oct 30 | ||
| Running (Road) 57:36 [2]6.61 mi (8:43 / mi) | |
| ahr:135 max:159 shoes: Pearl iZumi Float | ||
| 61F, clear - Turkey group run from Crossroads. Easy out-n-back on Erie to Delta. 30:25, 27:11. Pleasantly cool. Lights weren't very cooperative tonight. | ||
| Stretching warm up/down 5:00 [1] | |
| Post-run.
That bowl of white chicken chilli at Habits was yummy! | ||
| C • Thunder & Buttons 2 here in... 1 | ||
| Strength (Free weights) 10:00 [2] | |
| Ankles and core. | ||
Monday Oct 29 | ||
| Cycling (Stationary) 47:00 [2]*** 15.86 mi (2:57 / mi) | |
| weight:126lbs | ||
| Level 11, Hills, 437c.
Another map study session. | ||
| Strength (Free Weights) 10:00 [2] | |
| Ankles and core. | ||
Sunday Oct 28 | ||
| Note | |
| COO Great Seal SP
Still feeling a bit off - tired and low in energy. Skipped the morning run & ride with the group. Fingers crossed that I'm not getting sick! | ||
| Orienteering 2:39:05 [2]*** 14.43 km (11:01 / km) +435m 9:35 / km | |
| ahr:141 max:174 shoes: VJ Integrator | ||
| 59F, clear - Map walk/jog at MWW to get some practice at reading 1:15 maps. Just going along from feature to feature, mixed in with some medium length legs. Gorgeous day in the woods with the changing leafs. Since I was going slow, staying in contact was easy. The couple times where I veered off a bit, I was able to correct quickly. Saw a bunch of deers as usual. Also some squirrels, four turkeys, and heard a couple woodpeckers. No GHOs though. | ||
Saturday Oct 27 | ||
| Note | |
| Lewis & Clark Cup - Deam Lake | ||