Training Archive: flatfootIn the 7 days ending 2008-03-30:
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Sunday Mar 30 | ||
| orienteering 1:09:31 [3] | |
| ahr:143 max:171 shoes: montrail hurricane ridge | ||
| a nice day for a run at the orienteering race put on by Guelph Gators.
It's too bad I don't know the official name. A new format called the eliminator that I have never tried before. Going to these races is good because I learn something new every time, each time at the expense of a decent race. Today I learned that there are more than one controls in an area for the eliminator as there were three maps. I came after getting a couple of controls and thinking that I was doing all right and then came up on a gimmie control on the top of a hill. Thinking this looks about right I punched in and continued to the next one. Well, I was wrong, it was a different control and the one that I was supposed to get was just down the side of the hill about 25 metres away. Lessons I learned: 1. The controls have numbers on them that correspond with your map control description. If they don't match then you are at the wrong control. 2. There are control descriptions on your map. These help you pin point the controls and are a valuable resource. 3. The control descriptions are coded in some weird O language that I have to find on the internet. Once I find that orienteering rosetta stone then I'll be laughing. 4. Once again colours on your maps are important, white is forest, green is forest too, but thicker. Yellow is easy running generally, unless it is a forest. 5. Map vegetation boundaries changes over time. Probably not the best source of info when trying to pinpoint a control. 6. When you go into a control box you can get the controls in any order, so if you are at that control and it is not the one you think you are at, you might as well punch it and take it out of the equation. Ask me how I know, maybe too much ABC's with my kids, but I did them all in order and I could have saved some time. 7. Lose 30 lbs and you can run on top of the crusty ice snow instead of crashing through every third step. 8. Spend time learning legends as they might help you when you are looking at circles with dots in them. Silos? No, maybe groundhog holes. 9. Maybe I should buy an SI card as I've rented one enough times. Still learning, but to get good at this sport I think you need to attach yourself to a race guru and pick their brain. Orienteering has the same problem that AR has with no race training clinics. Had a great time, and you can't beat it for 15 bucks. | ||
| C • Lessons 2 | ||
Saturday Mar 29 | ||
| road running 43:05 [1] | |
| ahr:117 max:149 | ||
| a walk run in the nice weather with wifey.
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Thursday Mar 27 | ||
| strength training (crossfit) 18:00 [4] | |
| ahr:162 max:174 | ||
| crossfit "fight gone bad"
http://ca.youtube.com/watch?v=J3BaYbKjyeo minus the bunker gear of course. Maybe I'll do this on Tuesday when I'm back at work. | ||
| bike trainer 20:00 [3] | |
| ahr:148 max:162 | ||
| a ride on the spinner after the workout with Gally and Vin. Good cool down.
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Wednesday Mar 26 | ||
| strength training (crossfit) 33:30 [4] | |
| ahr:147 max:166 | ||
| crossfit "Barbara"
20 pullups 30 pushups 40 sit ups 50 air squats 3 minutes rest and repeat 4 more times. Only did 4 rounds as I had to pick up the kiddies, and I thought I was going to puke. The kids were a convenient opt out. | ||
Monday Mar 24 | ||
| strength training (crossfit) 14:37 [4] | |
| ahr:151 max:162 | ||
| 120 pullups
I forgot gloves, needless to say my hands are going to be ready for a 100 km paddle after the blisters go away. | ||
| C • Herc 5 | ||
| strength training (crossfit) 11:34 [3] | |
| ahr:140 max:160 | ||
| 120 dips
couldn't manage more than 20 dips with my body weight, had to switch to the gravitron on level 10 for the rest of them. | ||