Training Log Archive: ccsteveIn the 7 days ending Jun 30, 2008:
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Monday Jun 30, 2008 #
Dance 1:00:00 [1]
Sunday Jun 29, 2008 #
Orienteering race (Adventure Run) 2:37:45 [5] *** 15.0 km (10:31 / km)
shoes: Nike Air Terra Humara
Extreme Adventure run at Ellison Park teamed with Gil. He's got greater reserves and we used him to punch 22 of 24 controls - the hills wore him out in the end;-)
Good start on map 1 - controls 2, 5, 4, back by 5 to 1, 3, 7, cross the stream to 6 and then on to NA - 16 1/2 minutes to NA1. [Yes, stream was chest high to me... Going around would have added at most a minute, and we were eager;-]
Trail run to NA3, and WIll passed us about halfway there - he didn't feel like crossing the stream - woo-hoo for us;-)
Nice trail run to NA4, and a good route around on map 2 - staying reasonably high - 12, 8, 9, 15. Out of 15 and down to the road well, and then around - 10, 11, 13, 18, 14, 16, 17. I bobbled at 13 misreading where to head off the main trail - at about 55 minutes in...
On the trial run back we took the "old" white trail - low by the base of the hill. I was ok with it, think it might have been more work for Gil's larger frame;-)
Good place to note - we did well as a team. Gil punched all of the first controls and I hung back, checked the map, rested, and took a slight lead-off to the next control. He made up ground and climbed hills with his greater conditioning... I was a bit speedier on winding / close vegetation / downhill & obstructed portions, and he's got the horsepower for any open area and hills.
Not much to say about the 3rd map, though we dropped our speed down a notch for sure.
Good start on map 1 - controls 2, 5, 4, back by 5 to 1, 3, 7, cross the stream to 6 and then on to NA - 16 1/2 minutes to NA1. [Yes, stream was chest high to me... Going around would have added at most a minute, and we were eager;-]
Trail run to NA3, and WIll passed us about halfway there - he didn't feel like crossing the stream - woo-hoo for us;-)
Nice trail run to NA4, and a good route around on map 2 - staying reasonably high - 12, 8, 9, 15. Out of 15 and down to the road well, and then around - 10, 11, 13, 18, 14, 16, 17. I bobbled at 13 misreading where to head off the main trail - at about 55 minutes in...
On the trial run back we took the "old" white trail - low by the base of the hill. I was ok with it, think it might have been more work for Gil's larger frame;-)
Good place to note - we did well as a team. Gil punched all of the first controls and I hung back, checked the map, rested, and took a slight lead-off to the next control. He made up ground and climbed hills with his greater conditioning... I was a bit speedier on winding / close vegetation / downhill & obstructed portions, and he's got the horsepower for any open area and hills.
Not much to say about the 3rd map, though we dropped our speed down a notch for sure.
Thursday Jun 26, 2008 #
Evening Run (pavement + trails) 50:34 [4] 5.0 mi (10:07 / mi)
shoes: Nike Air Terra Humara
Needed to drop off the van for service this week - took the same 5 mile route home on foot. After a 6 minute warmup ran on for 3 minutes and then recovered for 3, four sets. Then finished up at a light pace to cool down.
Low 80s and muggy, so I'm feeling rather whipped afterwards.
Low 80s and muggy, so I'm feeling rather whipped afterwards.
Tuesday Jun 24, 2008 #
Morning Run intervals 37:48 [4] 3.5 mi (10:48 / mi)
shoes: Nike Air Terra Humara
Back to the park for some intervals. 1 mi / 9min warmup, 1 mi / 8 min warmdown. 6x400m runs with 2 min rest. Splits - 1:18, 1:20, 1:22, 1:24, 1:22, 127.
A little better than last time - not so much the time, but getting in a couple more. I wanted 8, but stopped at the bump.
A little better than last time - not so much the time, but getting in a couple more. I wanted 8, but stopped at the bump.