Training Archive: gregIn the 7 days ending 2007-03-17:
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| S | M | T | W | H | F | S | |||||||||||
Saturday Mar 17 | ||
| Road/Track Running warm up/down 15:00 [2]2.5 km (6:00 / km) | |
| shoes: Inov-8 MudClaw 'O' 330 | ||
| Warm-up before Sprint 1 at French Park in Cincinnati | ||
| Orienteering race (sprint) 21:22 [5]*** 3.6 km (5:56 / km) +140m 4:58 / km | |
| spiked:12/15c shoes: Inov-8 MudClaw 'O' 330 | ||
| Sprint 1
I had a clean run except that I made one of my favorite mistakes. Instead of going to #6, I first went to #7 which was very close. So I had to visit #7 twice. Sometimes, I really loose concentration. | ||
| Road/Track Running warm up/down 10:00 [2]1.7 km (5:53 / km) | |
| shoes: Inov-8 MudClaw 'O' 330 | ||
| Warm-up before Sprint 2 in Burnet Woods in Cincinnati | ||
| Orienteering race (sprint) 23:56 [5]*** 3.6 km (6:39 / km) +150m 5:30 / km | |
| spiked:13/14c shoes: Inov-8 MudClaw 'O' 330 | ||
| Sprint 2
The first part of the course was fast and clean. Then I ran out of steam and made a number of bad route choices that led to unnecessary climb, i.e. time lost. | ||
Sprint 3 (Blue/Red) - Splits | ||
Sprint 3 (Blue/Red) - Splits | ||
Friday Mar 16 | ||
| Event: Flying Pig XI | ||
| Trail Running warm up/down 10:00 [2]1.5 km (6:40 / km) | |
| shoes: Inov-8 MudClaw 'O' 330 | ||
| Warm-up before middle distance | ||
| Orienteering race (middle) 54:25 [4]*** 6.5 km (8:22 / km) +290m 6:51 / km | |
| spiked:14/18c shoes: Inov-8 MudClaw 'O' 330 | ||
| Middle distance.
I was very tired physically and mentally -- blame it on the red-eye flight. I was running slowly making sometimes incomprehensible mistakes like running from #7 to #5 instead of #8. Or spiking the #17 control and deciding that it's not mine control and running away in search of the "right" control. What about checking the control code first? It was very cold -- around 34F with some wind. I couldn't figure out what to wear in this kind of weather. The hat was unnecessary as my head started sweating after ten minutes into the race. | ||
Blue - Splits | ||
Thursday Mar 15 | ||
| Exercise machine (bicycle) 30:00 [1] | |
| Loosening ride before the flight | ||
| Strength (abs) 10:00 [1] | |
Wednesday Mar 14 | ||
| Road/Track Running warm up/down 54:38 [2]7 km (7:48 / km) | |
| shoes: Brooks Axiom 2 | ||
| Warm up/down and recoveries at De Anza
There were Mikkel, Thorsten, Tapio, and Kent | ||
| Road/Track Running intervals (repetitions) 10:46 [4]3.2 km (3:22 / km) | |
| shoes: Brooks Axiom 2 | ||
| 16R x 200m with full recovery
40, 42, 40, 40, 40, 40, 40, 39, 40, 41, 40, 41, 40, 41, 42, 40 | ||
| Strength (abs) 10:00 [1] | |
Monday Mar 12 | ||
| Trail Running 37:18 [3]7.15 km (5:13 / km) +80m 4:56 / km | |
| shoes: Brooks Adrenaline ASR | ||
| Rancho San Antonio, short loop.
Woohoo! Finally, the clock's been changed. I can run in parks in the evening now. | ||
Sunday Mar 11 | ||
| Trail Running warm up/down 10:00 [2]1.2 km (8:20 / km) +10m 8:00 / km | |
| shoes: Montrail Highlander | ||
| Warmed up before the orienteering race | ||
| Orienteering race (blue) 1:28:49 [5]*** 9.8 km (9:04 / km) +240m 8:04 / km | |
| spiked:16/18c shoes: Montrail Highlander | ||
| Blue course in Joe Grant Park.
I had a pretty clean run. The navigation seemed easy after the BOK event. But physically it's much more challenging. Umstead Park is just flat compared to the Bay Area. And it was hot -- around 80F. WinSplits | ||