Training Archive: j-manIn the 7 days ending 2006-04-29:
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Saturday Apr 29 | ||
| Event: US Short and Long Championships | ||
| Run warm up/down 35:00 [1]3.5 mi (10:00 / mi) | |
| shoes: New VJ Spikes | ||
| warmup before the short champs. | ||
| Orienteering race 47:30 [4]**** 5.09 km (9:20 / km) +175m 7:58 / km | |
| shoes: New VJ Spikes | ||
| This was naski. Just pretty poor.
I was good before the road crossing, but a little sloppy on a few of the next ones, before hosing 9. Why? 1) Poor planning. I have recently become pleased with my quick route choice planning - probably helpful in sprints and DVOA local meets, but not good here. I didn't even see the right trail route, and while it may not have been optimal, I should have considered it. 2) Parallel mistakes. My plan, as it was, involved keying off the cliffs on the left and noticing the squeezing of the contour shelf. I did not pace count, and when I saw likely cliffs off to my left, started looking for the control. Several minutes later, after I had started walking around, I could piece together what happened. 3) Bad compass. On the "spur" control and the one after it, my compass work was poor. The contours didn't match up with what I expected but I disregarded my compass altogether. | ||
| Run warm up/down 10:00 [2]1.1 mi (9:05 / mi) | |
| shoes: New VJ Spikes | ||
| Cooldown back to parking. | ||
Blue - Splits | ||
Thursday Apr 27 | ||
| Run 1:00:00 [1]9.33 km (6:26 / km) | |
| shoes: VJ Spikes | ||
| Easy run at Tyler with Anne (with small loop on red trail) into Ridley. | ||
| C • Smart to stay slow - two days ... 6 | ||
Tuesday Apr 25 | ||
| Run 1:06:00 [3] | |
| shoes: Old Asics | ||
| TNT. This deserves more detail, but I had to get some training posted this week, with two days off (one intentional, and last night not -- our guests stayed late.)
This run provided "PRs" out and back for this route. 3.06 miles out: 19:49 3:06 miles back: 19:34 Out was definitely 3ish - I didn't start out that hard, so it would likely have been faster. Back was harder work - that was likely a level 4 effort. Still, I felt smooth and strong. The only thing was that the legs felt a little bit heavy. Some day I will try running this hard. (Maybe when Speedy comes.) | ||
| C • Well rested 1 | ||
Sunday Apr 23 | ||
| Orienteering race 1:38:00 [4]**** 11.3 km (8:40 / km) +400m 7:22 / km | |
| shoes: New VJ Spikes | ||
| Blue at Brandywine.
I actually thought I was having a decent run, but the time tells a different story. I did have some problems but I felt like I was running briskly enough to easily do 8 minutes/k in that terrain. I did get tired over the last 2 K but even that shouldn't have made things that slow. Speedy beat me by 5 minutes or so. | ||
| C • hi Clem 2 | ||
| Map Hike/Run 25:00 [2]*** 3 km (8:20 / km) | |
| shoes: New VJ Spikes | ||
| Control pickup at Brandywine. | ||
Blue - Splits | ||