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Training Log Archive: j-man

In the 1 days ending Oct 10, 2009:

activity # timemileskm+m
  Run1 59:53 4.5 7.25 1359 /14c64%
  Orienteering1 53:40 3.42 5.5
  Plyometrics1 14:00
  Map Hike/Run1 10:00
  Total1 2:17:33 7.92 12.75 1359 /14c64%

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Saturday Oct 10, 2009 #

Run warm up/down 10:00 [2]
shoes: August 2009 Integrators

In a pack, towards the French Speciale.

Plyometrics 10:00 [2]
shoes: August 2009 Integrators

Drills led by Francois. Have seen/done just about all of these. Except for the arm thing.

[Editorial comment]

I am somewhat bemused to see how everyone is hanging all over these exercises (which are nothing special), wanting to write them down as divine revelation, etc.--suggesting a hungering for coaching or something.

None of this was evident when we actually had a coach. Oh well. Perhaps one 15 minute lesson from a visiting French guy will be more valuable to our athletes than agreeing to sustained systematic training by a nearby coach. Or maybe not, because he wasn't French. Or something.


Plyometrics 4:00 intensity: (2:30 @2) + (1:30 @4)
shoes: August 2009 Integrators

Some brisk running to the start of the French relays, with some quasi-uphill intervals baked in.

Orienteering race 43:40 [4] **** 5.5 km (7:56 / km)
shoes: August 2009 Integrators

French Relays.

These were 2 runners per team relays with every runner eventually running every leg.

Andrew Childs and I did fairly well, but we both had some problems.

The last leg was kind of exciting. I started off just before Ross (which I knew about) and Tero (which I did not.)

Good to 1, but very bad to 2. Also, I miss 3, and I see Tero swooping in and guessed that Ross was right around there. Anyway, thought I might be able to hold off Tero, but no dice. He cut through me like a light saber on the flat stony stuff. Game over.

Map Hike/Run warm up/down 10:00 [1]
shoes: August 2009 Integrators

A pretty feeble warmup to the start of the WOC 93 Short with Zhyk.

Run race 34:53 [4] **** 4.75 km (7:21 / km) +135m 6:26 / km
spiked:9/14c shoes: August 2009 Integrators

WOC 93 Short Course Final.

A good and bad run. Not a hard course, but fast. My first time loss was at 5 where I was looking for the control on the rock and standing around for a while, convinced the control was stolen?! Then Zhyk and Sam catch up and I see the control. For the next few controls I follow Zhyk, who is running stronger; lose him to #8, but apparently made the same mistake as he did (just not as bad.) I was amazed to see him again at #13 when I was also standing around. Finished just ahead of him.

Rough calculations show about 4 minutes of mistakes--on 5 controls. The rest was pretty good. So, I think I could run 30 flat here, if clean. Pretty far down.

Hogen Camp WOC 93 Short0001

Run warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: August 2009 Integrators

Jogging back to the parking with Eddie. Getting cold.

Orienteering 10:00 [2] ****
shoes: August 2009 Integrators

[After the relay.] Picking up some of the relay controls. Slowly.


Training camp over.

My own personal special thanks to Eddie, PG, Linda, SandyF, Eric Weyman, and of course, the French, for all technical aspects. (Tero one of the very few people who ran every single exercise, plus the Highlander.)

Thanks to the Youngs and Bretons for graciously hosting us.

Special thanks to everyone who came. There were definitely some who were enthusiastic and prepared to work hard. (Maybe too much.)

As for me--I enjoyed every aspect of it. It was the best training camp I've been to in the US, but also the only one with Tero attending.

It was the right amount/variety/focus of exercises for me (as it should have been, as I decided to be pretty self-indulgent if I was going to help to pick up the pieces.)

Anyway, that's it for me. Enough time and effort for the Team for a while. Other inmates can step up.


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