Training Log Archive: ShadowCasterIn the 7 days ending Oct 14, 2013:
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Sunday Oct 13, 2013 #
Run warm up/down 12:18 [1] 0.87 km (14:04 / km)
10 AM
Run race (orienteering) 1:51:42 [3] 14.11 km (7:55 / km) +405m 6:55 / km
COC '13 Long in Hamilton on Mineral Springs Map. Went okay, pretty clean except getting controls out of order - perhaps lost 5min to that?
+did better at planning & reinforcing the plan
+better at focusing on the plan leaving the controls
NI: pay attention to order/numbering of controls!
Physically was hard and I didn't feel that fast.
+did better at planning & reinforcing the plan
+better at focusing on the plan leaving the controls
NI: pay attention to order/numbering of controls!
Physically was hard and I didn't feel that fast.
Saturday Oct 12, 2013 #
Run warm up/down 16:52 [1] 2.33 km (7:14 / km)
Stretching 7:00 [0]
11 AM
Run race (orienteering) 57:42 [3] 5.94 km (9:43 / km) +146m 8:39 / km
COC 2013 Middle on Mineral Springs Map, Hamilton. Perhaps worst race ever. Forest very nice, but hilly and hard time judging distance, etc.
+good planning towards end
+did better looking up toward the end.
NI - slow slow on short legs, need better planning on short legs. Add "extra" things to strengthen plan.
Planning score: 2.8 :-(
Distance estimated 'cause GPS crapped out.
+good planning towards end
+did better looking up toward the end.
NI - slow slow on short legs, need better planning on short legs. Add "extra" things to strengthen plan.
Planning score: 2.8 :-(
Distance estimated 'cause GPS crapped out.
Friday Oct 11, 2013 #
Run warm up/down 15:45 [1] 1.83 km (8:36 / km)
11 AM
Run (orienteering) 32:00 [1] 3.37 km (9:29 / km) +142m 7:50 / km
Run on model map - very nice open woods - steep country though. Was quite fun. Got burrs everywhere!
5 PM
Run race (orienteering) 18:04 [4] 3.89 km (4:39 / km) +1m 4:38 / km
COC Sprint in Hamilton on McMaster - seemed to go well....should do proper analysis.
Wednesday Oct 9, 2013 #
Biking 3:00:00 [1] 35.0 km (11.7 kph)
Bike ride down Sherbourne street and back up through Don Valley on Ken's bike. Uncomfortable seat, lots of bump-bump from tires.