Training Archive: maprunnerIn the 7 days ending 2007-01-07:
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| M | T | W | H | F | S | S | |||||||
Sunday Jan 7 | ||
| orienteering 1:14:14 [3]*** 5.76 km (12:53 / km) | |
| ahr:153 16c | ||
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Third running of the Wyandotte short and hilly course. I can see that this practice is beginning to pay off. I feel more confident moving through the woods, and I'm beginning to get used to the feeling of moving quickly and steadily through an O course. I must feel more confident of my footing, since I found that I was able to look ahead more often, and I recognized features and tapes sooner than in the past. Felt a little bit stronger going up the hills, too. Several deer, turkey and bald eagle sightings made for an excellent AOWN day. | ||
short and hilly - Splits | ||
Saturday Jan 6 | ||
| trails 20:00 [3] | |
| before and after | ||
| orienteering 19:51 [3]*** 1.9 km (10:27 / km) | |
| ahr:148 7c | ||
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Ran Mike's Wyandotte sprint course, to practice orienteering quickly. It was a fun course. And I was able to read the map on the run, thanks to my new magnifier. Thank you Santa !!!!! | ||
| C • magnifier 4 | ||
Thursday Jan 4 | ||
| jog 25:00 [3] | |
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at SMP after work tonight | ||
Wednesday Jan 3 | ||
| weights 20:00 [2] | |
Monday Jan 1 | ||
| weights 20:00 [2] | |
| orienteering 20:03 [3]*** 2.7 km (7:26 / km) | |
| ahr:143 6c weight:115lbs | ||
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Ran an old Yellow course at Weston Bend. The idea was to orienteer quickly. Unfortunately, the crappy woods slowed me down, as did my hesitations reading the map. I felt like I was moving really slowly, but was pleasantly surprised at my time. Teaches me that I'm not the best judge of how fast I'm moving. It would have been cool if I was four seconds slower :) | ||
| C • Crappy woods? At Weston Bend?... 3 | ||
| Note | |
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Time to set my goal for 2007, since Im a goal-oriented type. And since this is my one year without Kissy and Peggyd in my age group, I want to win F40 at the US Champs. But thats a pretty fine point, so instead Ill phrase it this way: my goal is to prepare myself to be in place to win F40 at the US Champs. If I train hard, and end up losing by a couple of minutes, so be it. I just dont want to lose by 30 minutes or so (as I did at the 2006 Champs). Even if I phrase it this way, its an ambitious goal. I was able to win F35 five years ago, but I had different competition then. My current competitors are much better than I. I will need a combination of hard training, with a little bit of luck, to be in place to win F40. The other difficulty with this goal is the timing. Our local O season begins in late October; the champs are in early November. I will need to stay in good O shape through the long hot summer, with little or no woods time just before the race. So, how do I plan to reach this goal? 1) physical training: build on my current base, and improve a) ability to run on trails b) ability to jog in the woods 2) orienteering training: a) improve map reading ability i) get better contacts ii) use a magnifier iii) armchair practice b) practice orienteering quickly i) train on quick, short courses ii) log 100 hours of O training for the year c) training camps | ||
| C • 2007 Goals 20 | ||