Training Log Archive: GOUGERIn the 7 days ending Aug 21, 2010:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
| |||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||
Saturday Aug 21, 2010 #
Orienteering race (sprint) 19:57 [4] *** 2.8 km (7:08 / km) +30m 6:46 / km
ahr:176 max:187
COC sprint. Fairly straightforward sprint at the NRC campus. Some subtle route choices in spots but fairly easily O. By looking at the splits I am just slower than the top guys....plain and simple. Maybe lost :30 on #3 and some slight hesitations here and there. Maybe could of been under 19:00 if everything went perfect. Need to have a bigger sense of urgency when running a sprint and leaving nothing out there. Less jogging! Easier said then done though. 27th/31 in M-Elite, and 43/77 overall on C5. Great to see the strong young MB runners do well.....3 out of the top 10 with no Patrick!
Running warm up/down 5:00 [2]
Friday Aug 20, 2010 #
Orienteering race (Middle) 57:30 [4] **** 4.8 km (11:59 / km) +115m 10:42 / km
ahr:171 max:189
COC middle - Carp. Happy I reached my goal of being under one hour, and no major mistakes. Technical terrain with lots of trails made for lots of hesitating. Which was good since I would of had a big bobble otherwise. Probably lost close to 10 min on errors - most on 1,9,15. Could of ran harder in spots in hindsight!
25th out of 34 in M-Elite.
25th out of 34 in M-Elite.
Running warm up/down 5:00 [1]
Thursday Aug 19, 2010 #
Running warm up/down 5:00 [2]
Orienteering race (Relay) 38:30 [4] 2.8 km (13:45 / km) +50m 12:37 / km
ahr:177 max:187
Many silly mistakes today cost me close to 15:00. Left controls without checking compass which led to the errors. Happy with some legs. Looking forward to doing well tom
Tuesday Aug 17, 2010 #
Cycling 45:00 [2]
ahr:115 max:151
L14 - Alpine.
Low rhr is maybe an indication my cv ensurance is improving somewhat? Light spin - need to have some juice for soccer tonight.
Low rhr is maybe an indication my cv ensurance is improving somewhat? Light spin - need to have some juice for soccer tonight.
Calisthenics/Resistance 20:00 [2]
weight:197.5lbs
4 exercises and a good stretch on the legs. Abs, back, upper back and bi's.
Running (soccer game) 15:00 [2]
Running (soccer game) 15:00 [4]
Back and forth 3-3 draw tonight. We had a 2-0 lead....then gave up 3 straight...then tied it late. Not a great game for me....seemed to never be in the right spot and a little off.
Monday Aug 16, 2010 #
Running (track) 45:00 [3]
ahr:155 max:172 weight:197lbs
On the track at WI. Interesting to see the ahr and max are up a bit on the track as opposed to the tread. Every 5 min I would go 1 min hard. Dizzy by the end!
Already my busiest month since last August....still have the COC week to go!
Already my busiest month since last August....still have the COC week to go!
Calisthenics/Resistance 30:00 [2]
Back, abs, chest, hip flexors.