Training Log Archive: kwilliams

Cool down

Legs, abs

Warm up

IKHP Elite Series event in Småland. Classic distance, thick, typical småland terrain, rather hilly, and warm. I ran D21E2, the not quite elite elite. Not a great run. Controls 1-4 were great: clean, good routes, spiked controls. Control 5 was the first long leg. Should have been looking ahead so I had a better idea of route choice, ended up just going straight. Through green, drainage area, felled area, green again (all very slow going) eventually to large trail crossing and a along a log trail, and then a little left and hesitant going into the control. Next, short leg, again hesitating, or just tired. 7 was fine, 8, hesitating again, 9 drifted right out of the control (not checking compass). 10 was fine, sloppy going into 11, 12-18 were fine, more direct, but also moving more slowly now, even walking at times. Utterly exhausted after this run; maybe not enough fuel, not enough rest, not enough thrashy woods training lately. But I felt my biggest problem (beside lack of fitness) was inability to determine clean lines through the forest, particularly with #5. In part, it was harder to read the map while running because I have not been on 1:15000 in a while, so that struck me immediately. The control printing on the map was a little light (I assume to allow for reading the map features), and crossed-over alot so that required additional concentration/attention. Controls 11-18 were on a clearer part of the map, and thus easier to read. 10 mins behind Mia, 30 mins behind leader.

Cool down

Arms, squats, and abs

Warm up, through woods (i.e. not on trails), chatting with Jenny about TioMila.

Terrain intervals: 3 mintues sprint, 1 minute recovery through forest. 6 total, but I cut the last one a little short. Feeling crappy in the stomach. I think most of the others did 8 total. But, feeling better about moving through the woods; better footing, better "path-finding". Moving okay uphill, I think steep downhills are where I am slowest, relative to the others. Feeling a bit frustrated again with my relative weakness compared to the girls, but also realizing that they started at a higher point than I and are doing the same (or better) workouts, so improving as well.

Long cool-down run, part with Jenny C through woods, rest on trails. Tired.

Sit ups

Abs, abductors, adductors