Training Archive: WileyKyO-TIn the 7 days ending 2008-10-11:
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| S | M | T | W | H | F | S | |||||||
Saturday Oct 11 | ||
| Competition O-Course 50:55 [4] *** 4.0 mi (12:44 / mi) | |
| shoes: New Balance 473 pair 2 | ||
| Time Trial in HSP. Three loops over terrain which was somewhat familiar due to the Highlander. Fast and fairly clean. Came in third for my course. | ||
Friday Oct 10 | ||
| Weights 41:26 [3] | |
| Bench Press
(failed 205, 195, and 175...not a good day) 6x135 5x135 Curls Shoulder Press Squats (new CFC max reps: 2x225) Flys | ||
Wednesday Oct 8 | ||
| Trail Running 40:01 [4] 4.25 mi (9:24 / mi) | |
| shoes: New Balance 473 | ||
| Trail run during practice: ran towards Round Pond, took a left at a T, went off-trail when the one I was on went "out of bounds", ran through the woods to another major trail, ran down to cat's hollow, back to road, and then through another small loop.
Evidence of logging was widespread and clearly had an impact on the trail network. | ||
Tuesday Oct 7 | ||
| Pushups/Situps 2:00 [5] | |
| APFT Pushups: 70
After initial 45, I cut down to a set of 10 and then sets of 5 and down to avoid getting tired out too quickly. I did last the whole 2 minutes, although the last 10 seconds were spent trying to force 71. Good: NEW PUSHUP MAX :-) Bad: ONE REP BELOW MAXING :-( Frustrating to be so close, but I know now I can get it next time. Because of this pushup max, my overall APFT score was 299, the highest I've had yet. | ||
| Pushups/Situps 2:00 [5] | |
| APFT Situps: 89
After my almost-but-not-quite-what-I-wanted pushup score, I felt like maxing situps at 78 and then stopping. Strangely, though, after I got to 78 and kept on going, I easily beat my situp record despite not having done many situps in the last couple months. What this proves is that my old strategy--in which I would go at a moderate pace until 50 and then speed up for the rest--was not as effective as maintaining a faster pace for the entire 2 minutes. | ||
| Running race 11:20 [5] 2.0 mi (5:39 / mi) vdot: 55.7 | |
| shoes: New Balance 473 | ||
| APFT 2 Mile Run: 11:20
Started with group of 15 with a goal of getting under 12. I was in front by the first 200 meters and was never challenged. Despite my concerns about leg recovery earlier today, it was obviously not an issue even though I'm still a bit sore. The time is only three seconds off from my fastest APFT time, which leads me to conclude that with competition and 100% leg strength I could have easily broken my APFT max, although not likely my all-time 3200m max of 10:58.5. | ||
| C • Nicely done! 1 | ||
Monday Oct 6 | ||
| Note | |
| (rest day) | ||
| The day after the Hudson Highlander and before the APFT is the most ideal day for a rest day that I could imagine.
Still hurts to walk down stairs, hopefully I am back at 95% for my 2MI tomorrow, although pushups are my biggest concern since I have a threshold of 72 I want to break. | ||
Sunday Oct 5 | ||
| Event: Hudson Highlander | ||
| Competition O-Course 4:25:02 [4] 19.68 mi (13:27 / mi) | |
| shoes: New Balance 473 pair 2 | ||
| Longest orienteering course I've ever ran. I ran most of it in a group, although my group changed when Jon Torrance (who won last year, but only came in 7th this year) powered ahead of me on 6 to 7 and when the group I caught up to (after meeting another orienteer) shrank down to three, one of whom was Alex Reiter. On the final map, James (the other group member) and I did most of the navigating, while Alex corrected us on the second-to-last control. Came in 9th, a good finish and the fastest on our team. A comforting thought: I would have had to have cut out 20 minutes to move up one rank. Biggest error was following someone to the finish for a shorter course when I knew he was going the wrong direction for our course.
Straightline: 26.2km, so I only ran 21% extra | ||
Highlander - Splits | ||