Training Archive: j-manIn the 7 days ending 2006-11-12:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Nov 12 | ||
| Run warm up/down 15:00 [2]2.5 km (6:00 / km) | |
| shoes: New VJ Spikes | ||
| To start. | ||
| Orienteering race 1:29:53 [3]**** 14 km (6:25 / km) +100m 6:12 / km | |
| shoes: New VJ Spikes | ||
| Batona Blue #2.
Decent race. Definitely felt better about it that yesterday. Had about the same absolute amount of errors - 5-6 minutes? but they didn't feel as bad. Perhaps could have run faster. Also, got tired during last 10-15 minutes. Didn't produce any disasters but I got sloppy. I loved the course. | ||
| C • 10 minute penalty? 2 | ||
| Orienteering warm up/down 30:00 [2]*** 5 km (6:00 / km) | |
| shoes: New VJ Spikes | ||
| Control pickup in the rain. | ||
| C • Thanks for help. I'm glad it w... 6 | ||
Blue - Splits | ||
Saturday Nov 11 | ||
| Event: BATONA 500 | ||
| Orienteering warm up/down 30:00 [2]5 km (6:00 / km) | |
| shoes: New VJ Spikes | ||
| Warmed up on the model and ran to the start.
Did OK with the contours on the model but not so well finding indistinct trails or reading vegetation. When I got to the start I realized I was missing my number and my gaiters. | ||
| Orienteering race 51:02 [4]**** 7.5 km (6:48 / km) | |
| shoes: New VJ Spikes | ||
| Batona 500 blue day 1.
A short classic? Wasn't billed as a middle, though Oli ran it like one. I've never felt more outclassed than I felt today. Even at WOC. Had about 6 minutes of errors but it didn't seem like much at the time. I guess the good thing is I didn't let them get me down. Felt like I was moving OK. Missed to the left generally. | ||
| C • Who is Oli? 4 | ||
| Orienteering race 11:30 [4]***** 1.7 km (6:46 / km) +15m 6:29 / km | |
| shoes: New VJ Spikes | ||
| Not at all what I expected. Harder and thicker.
Lost about 1:45 on 5 as I hit 6 and 7 before finding 5. The rest was decent. | ||
| C • How did you manage to find 6 t... 2 | ||
| Orienteering race 6:07 [4]**** 1.3 km (4:42 / km) +8m 4:34 / km | |
| shoes: New VJ Spikes | ||
| Sprint A.
No mistakes really. | ||
| Orienteering 35:00 [2]*** 4 km (8:45 / km) | |
| shoes: New VJ Spikes | ||
| Control pickup. Time is an estimate of the time moving as opposed to picking up trash and bagging controls. | ||
Day 1 Blue - Splits | ||
Sprint B - Splits | ||
Sprint A - Splits | ||
Friday Nov 10 | ||
| Cross Training 30:00 [2] | |
| level 5, glute #1
Did some crunches and back extensions afterward. | ||
Thursday Nov 9 | ||
| Run 1:00:30 [2]7.5 mi (8:04 / mi) | |
| shoes: 10/2006 Asics | ||
| TNT. I got Dasha to run with me for the first half hour.
During that time our splits were 2:08-2:12ish. She did the last one in 1:40. I ran in the middle lane. Afterward, I did 8 minute miles. | ||
Wednesday Nov 8 | ||
| Note | |
| The wyattitis is pretty bad today. It was a little worse after my weight workout last week, and a little worse after WCC. Also, tightness has migrated into the hamstring proper from the glute. An ominous sign. Luckily, I don't need to do any hard running this week, (until Saturday) but got to be careful.
If only I could divert z-man's shipment through a BI Inc. front organization, via WY, to PA... | ||
| C • Strength, pineapples & beer 4 | ||
| Cross Training warm up/down 10:00 [2] | |
| warmup | ||
| Weight training 35:00 [2] | |
| Stayed off the legs, aside from hip ab/adduction and back extensions. Added power on the bench press--up to 170, but only 2 there. | ||
| Cross Training 20:00 [3] | |
| Level 5, cross training #3 | ||
| Bike 20:00 [2] | |
| Easy level 3. | ||
Tuesday Nov 7 | ||
| Run 1:02:00 [2]7.7 mi (8:02 / mi) | |
| shoes: Asics | ||
| TNT.
Sandy^2 and Jim were there, but I ran solo. 24:18 out, and 24:22 back. | ||
| C • The Vegan Conspiracy has reare... 1 | ||
Monday Nov 6 | ||
| Cross Training 30:00 [2] | |
| Cross training workout #3. | ||
| Bike 20:00 [2] | |
| level 4 | ||