Training Log Archive: DorisIn the 7 days ending Jan 8, 2017:
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Sunday Jan 8, 2017 #
Event: QOC Little Bennett Day-O
Orienteering 2:14:02 [3] 7.78 mi (17:14 / mi)
shoes: Brooks Ghost 8
@ Little Bennett.
2nd orange attempt. I finished it and it was harder than the one I did a few weeks ago.
Slow going on the first 2 controls, getting the legs & head going.
Tried to run it at what I considered to be a regular long run pace, but I got tired at the end and started mis-reading the map.
Got completely turned around on control #9 - had to ask a bunch a people where I was to reorient myself.
Need to slow down on the running & improve accuracy, maybe go back to a beginner course and try pace counting/compassing? not quite sure.
Took a lesson from Mihai about precision compassing & route choice.
No regular long run today - enough!
2nd orange attempt. I finished it and it was harder than the one I did a few weeks ago.
Slow going on the first 2 controls, getting the legs & head going.
Tried to run it at what I considered to be a regular long run pace, but I got tired at the end and started mis-reading the map.
Got completely turned around on control #9 - had to ask a bunch a people where I was to reorient myself.
Need to slow down on the running & improve accuracy, maybe go back to a beginner course and try pace counting/compassing? not quite sure.
Took a lesson from Mihai about precision compassing & route choice.
No regular long run today - enough!
Saturday Jan 7, 2017 #
Running 40:00 [3] 4.0 mi (10:00 / mi)
@ Gude loop
4 miles easy
4 miles easy
Friday Jan 6, 2017 #
Strength 1:00:00 [3]
@ Rockville swim
Plank 4 x 30 sec x 35 lbs
Pushup 22
Pullup 25x10 30x10
Dip 25x12 11
Quad 110x12 14
Ham 95x12 14
Bench 60x11 8
Mil 40x12 8
Swing 30x15 15
Jump rope
Plank 4 x 30 sec x 35 lbs
Pushup 22
Pullup 25x10 30x10
Dip 25x12 11
Quad 110x12 14
Ham 95x12 14
Bench 60x11 8
Mil 40x12 8
Swing 30x15 15
Jump rope
Thursday Jan 5, 2017 #
Running hills 50:00 [3] 5.0 mi (10:00 / mi)
shoes: Asics Gel Cumulus 17
@ Thomas Farm loop
workout 5 miles - hills
Leg turnover ahead of heart/lungs, would get a good rhythm going, but then tend to peter out 3/4 of the way up the hill.
workout 5 miles - hills
Leg turnover ahead of heart/lungs, would get a good rhythm going, but then tend to peter out 3/4 of the way up the hill.
Wednesday Jan 4, 2017 #
Strength 1:00:00 [3]
@ Rockville Swim
Plank 4 x 30 sec x 30 lbs
Push up 22
Bench 60x10 9
Mil 40x11 7
Quad 110x12 13
Ham 95x12 13
Pull 30x10 8
Dip 25x12 9
Swing 30x15 15
Jump rope
Plank 4 x 30 sec x 30 lbs
Push up 22
Bench 60x10 9
Mil 40x11 7
Quad 110x12 13
Ham 95x12 13
Pull 30x10 8
Dip 25x12 9
Swing 30x15 15
Jump rope
Tuesday Jan 3, 2017 #
11 AM
Running 40:00 [3] 4.0 mi (10:00 / mi)
shoes: Asics Gel Cumulus 17
@Rockville swim
What's with these cold, rainy days? Supposed to do 5 mile hill workout, going to move that to Thurs.
Today easy 4 on treadmill.
Just as well because I have some right lower back achy-ness. Not yet ready to call myself injured - still hoping it'll go away.
What's with these cold, rainy days? Supposed to do 5 mile hill workout, going to move that to Thurs.
Today easy 4 on treadmill.
Just as well because I have some right lower back achy-ness. Not yet ready to call myself injured - still hoping it'll go away.
Monday Jan 2, 2017 #
Note
(rest day)