Training Archive: simonIn the 31 days ending 2008-10-31:
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| W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | ||||||||
Sunday Oct 26 | ||
| Running long 1:07:00 [3] 13 km (5:09 / km) | |
| shoes: Asics Gel 1130 | ||
| Around the Heron lake | ||
| Note | |
| It is now officiel, I have bypassed the year 2007 in both training hours and training distances. Not that 2007 is a reference though. | ||
Thursday Oct 23 | ||
| Note | |
| Wow! According to the official results of yesterday, my MAS is 18km/h (I guess this is due to some kind of correction?)
+1.1km/h, it is much more impressive progression but as I say, I dont think the previous test provides an accurate reference. | ||
Wednesday Oct 22 | ||
| Running warm up/down 25:00 [1] 4 km (6:15 / km) | |
| shoes: Asics Gel 1130 | ||
| Running (MAS test) 19:10 | |
| shoes: Asics Gel 1130 | ||
| Did a Vameval test with Valmo.
My last reference point dates back to April 2007, so it was time to do another test (besides it was a half-Cooper test done alone, perhaps not the best). So I was at 16,9km/h at the time. According to today test, I am now at 17km/h. +0,1km/h, wouhou! Well perhaps It would have been even better a few month ago, but you cant be sure about that. Anyway the numbers feel right. Actually the harder part was not the physical effort itself but rather the lack of oxygen to the brain. It started to be so painful that I stopped. | ||
Sunday Oct 19 | ||
| Orienteering race 1:19:23 [4] *** 9.3 km (8:32 / km) | |
| 28c shoes: Falcon VJ | ||
| GPS: 11.3km at 7:00mn/km +160m
Regional Event in Paimpont, the first one in 20 years! On a brand new map! The event not-to-be-missed-this-year in Britanny, after the french championships of course. I already knew a bit the forest from last year. Good race, good tempo, a few mistakes, and a very pleasant course and forest overall. Even if a bit rough in some place, it was nice to be able to run straight through. Result: 5th, just 1s behind the 4th! http://crco.ouvaton.org/courses/20081019_Regionale... Three good legs: 9-10: plateau, forestry, medium leg - a good design, not clear from first sight what was the best solution - straight through lots of stuff or around by the big trail? Jumping straight from line to line (river-trail-cleared area-gully) allows a safe and fast progression - good leg reading and incremental leg construction 16-17: valley side, cliffs, rocky area, short-medium leg - choice was between valley floor or above the top. Choose above the top for a more clear approach and was right - except the approach was a bit more difficult than planned 20-21: not really a good leg, as the map was very difficult to read and I miss my whole plan, but nonetheless interesting because it was a case of running fast to the catching feature to get back to the control. Except I realize this good plan by mistake, bypassing the control. Lessons: on the plateau, finding the good linear features did help a lot, compass running works well too because the forest has good visibility and runability. In the valley, take care of the feature you bypass as they are easily missed, even cliffs. Going over the top can be a good solution for a better visibility, even if the runnability is a bit low due to rocks and undergrowth. Three bad legs: 7-8: a case of missing the approach because I didn't want to be too influenced by other people. Consequently I went fast to the most visible clearing of the area without checking my compass, when other people got it right but more slowly 10-11: one of those short legs where I exit with a bearing and got it completely wrong, with a 45º error! It's not the first time and it's quite unnerving to see such a simple leg gone wrong 15-16: worst mistake, ran too fast because I felt good, crossed two rivers without checking my compass and got into a 180º because I had in fact cross the same river twice. Fortunately I was quick to realize my mistake. Lesson: well, compass is still my weakest point, mostly in routine case where I just have to make a quick check | ||
Wednesday Oct 15 | ||
| Running warm up/down 10:00 [2] 2 km (5:00 / km) | |
| shoes: Asics Gel 1130 | ||
| To/from the stadium | ||
| Orienteering (Exercise) 30:00 [3] 5 km (6:00 / km) | |
| shoes: Asics Gel 1130 | ||
| Definition Memo/Concentration exercise: had to memorize three feature names, then run around half of the stadium and punch for each feature at the control with the right symbol, and back for another set of features. 12 repetitions.
been a long time since I didn't do such exercise in orienteering. I think it dates to 2002 or 2003, when I could still go to the regular training in Rennes. | ||
| C • Explain more... 5 | ||
Monday Oct 13 | ||
| Running long 1:07:00 [3] 13 km (5:09 / km) +150m 4:52 / km | |
| shoes: Asics Gel 1130 | ||
| Made a tour of lakes and parks in Villeneuve d'Ascq - I knew some part of it because of an O event 2 years ago, but it is actually much nicer than I thought - it goes from an urban park to a natural zone in the countryside.
First run with my new asics: actually this is almost the same model so they fit as well as my previous ones. http://trail.motionbased.com/trail/episode/view.do... | ||
Wednesday Oct 8 | ||
| Running warm up/down 16:00 [1] 3 km (5:20 / km) | |
| shoes: Asics Gel 1090 | ||
| Physical training with VALMO at Lemaire stadium | ||
| Stretch/Core Strength 5:00 [2] | |
| shoes: Asics Gel 1090 | ||
| Running exercices. | ||
| Running intervals 23:00 | |
| shoes: Asics Gel 1090 | ||
| Did 2x10 intervals crossing the field (around 25" at 3:15) and 30" of rest, +5' rest between the two sessions. | ||