Training Archive: cmpblljIn the 7 days ending 2007-03-17:
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| S | M | T | W | H | F | S | |||||||
Saturday Mar 17 | ||
| Orienteering race 20:38 [4]*** 2.9 km (7:07 / km) +140m 5:44 / km | |
| ahr:156 max:171 spiked:12/15c slept:7.0 shoes: Low Top O-spikes | ||
| First Sprint at French Park. Misread vegetation on the first point and then did a bad route choice on the second one (choosing not to take the trail). Also missed one pit control...really didn't have a good plan. Happy with a lot of the team's run.
9:50+ 7:10 in 3:40- | ||
| Orienteering race 22:10 [4]*** 2.9 km (7:39 / km) +150m 6:04 / km | |
| ahr:155 max:171 spiked:12/14c shoes: Low Top O-spikes | ||
| Second Sprint at Burnet Wood. Again, made a route choice error on the longest leg, trying to go straight rather than around...definitely a trend going on. Again, I was pretty happy with how the team did overall. They are still in the hunt at both Varsity & JV levels.
9:40+ 10:10 in 2:20 - | ||
Sprint 3 (Blue/Red) - Splits | ||
Sprint 3 (Blue/Red) - Splits | ||
Friday Mar 16 | ||
| Event: Flying Pig XI | ||
| Orienteering race 45:06 [5]*** 5.4 km (8:21 / km) +290m 6:35 / km | |
| ahr:166 max:173 spiked:17/18c slept:7.0 shoes: Low Top O-spikes | ||
| Middle Distance at Flying Pig. A committed few were here for the early optional race. Definitely colder than any of us were anticipating. I volunteered to go first, with a four minute interval. We had all done a good war-game of techniques to use when going into the "badland" areas, and the very first control was a "badlands" control. My race was decent...one error when battling with Josh Wiley in the middle part of the race. I think there will be a lot of pay-off on Sunday from having run here today. The overarching lessons for those that ran were: relocate properly (two different bail-outs without correct relocation) and control enlargement/route simplification.
34:50 + 11:20 in | ||
Blue - Splits | ||
Wednesday Mar 14 | ||
| Running tempo 30:00 [3]4.0 mi (7:30 / mi) | |
| ahr:145 slept:8.0 shoes: Grey Kayano | ||
| After wasting all morning on Anna's potty-training efforts, I finally decided to go for a run while she went with Mom shopping...except she decided she would rather go on a run. Not one to encourage shopping over fitness, I packed everything up in the jogging stroller, modified my run route, and headed out. It was beautifully warm spring weather, and we went by Delafield Pond (with pit-stop to try to pee on some patch of dirt...no luck), then around Lusk and home, taking the Palazzo detour.
3:30+ 22:30 in 4:00- | ||
Tuesday Mar 13 | ||
| Strength/Flexibility (Balance Ball Routine) 11:00 [1] | |
Monday Mar 12 | ||
| Running intervals 40:00 [4]4.25 mi (9:24 / mi) | |
| ahr:138 max:178 slept:7.5 shoes: Brooks Adrenaline (Lititz) | ||
| Went down to Shea with Tori, Jo, Przemek & Anna. I ran a round-about way there and started on 6 x 800s with 90s RIs. After Thursday's abortion of an interval, I was worried about bonking, so I did complete rests for the RIs. Made my goals of 2:50s
11:00 warm-up 2:48 (169); 1:30 (105) 2:51 (170); 1:29 (118) 2:50 (173); 1:34 (115) 2:49 (175); 1:35 (125) 2:50 (174); 1:36 (129) 2:48 (180) Walked back with the group. Very happy that I hit the time goals and felt good again. | ||
Sunday Mar 11 | ||
| Trail Running long 1:16:00 [3]** 10.0 mi (7:35 / mi) | |
| ahr:143 slept:8.0 shoes: Montrail Hurricane Ridge | ||
| Went out in the afternoon to enjoy the warm weather and to get in a long trail run. I went down and checked out some of the trails in the area we are planning on using for the second day of the A-meet. Generally, it was crappy running, with slick footing or footing that gave way (frost heave?) a lot, and I was pretty busy looking around, so my HR wasn't as high as it really needed to be.
43:00in 33:00- | ||