Saturday Mar 10 |
 | Running (Road) 18:00 [2] | |
| weight:178lbs |
| Warmup/dn. |
| Orienteering (Woods) 20:38 [4]*** 2.5 km (8:15 / km) +95m 6:56 / km | |
| 14c |
| Emmenegger Test Loop (1:10). PR! Surprising, since I left my spikes at home by accident. One face plant due to lack of traction and a couple slips, but overall I was surprised how fast I could get through the woods with regular running shoes. |
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Test Loop - Splits |
Friday Mar 9 |
| Orienteering (Woods) 1:38:00 [2]*** | |
| 19c weight:179lbs |
| Long legs mixed with control picking at Meremac (1:15). Trying to train shifting gears between rough nav and attacking the control. Map. |
Thursday Mar 8 |
| Gym (Cardio) 12:00 [2] | |
| weight:179lbs |
| Lunchtime warmup on the elliptical. |
| Gym (Weights) 18:00 [5] | |
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| Warmup and heavy set, upper only. |
| Orienteering (Woods) 1:13:00 [2]*** | |
| 32c |
| Legs felt a bit better today, but still not good enough for the Test Loop. So, I contented myself with a control picking course at Rockwoods (1:15) with one long leg thrown in halfway just for some variety. Too bad my legs are shot because this was a PR kind of day: cool, dry, and fast woods. |
Wednesday Mar 7 |
| Gym (Cardio) 24:00 [2] | |
| weight:178lbs |
| Legs are trashed. I guess the Sunday/Monday combo was a bit much only 2 weeks after the marathon. Did an high-RPM workout on the elliptical at lunch to get some life back in them. |
| Orienteering (Park) 26:00 [2]** | |
| 9c |
| Checked the sprint course at Forest Park (1:5). A few things have changed, but nothing that mandates remapping. |
Tuesday Mar 6 |
| Terrain (Trail) 29:00 [2]* | |
| weight:178lbs |
| An easy day is clearly in order. Jogged around Castlewood between courses. I've introduced a new training mode: Terrain. I've decided to separate out all my running on soft/uneven surfaces. This will replace the old "Map Running" category and also bring in trail running with or without a map. I'll recategorize back to the start of this year. |
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| C • Dave and you have been really ... 1 |
| Orienteering (Woods) 24:00 [2]*** | |
| 21c |
| Two short courses on the Castlewood (1:15) flood plain. Easy pace. |
Monday Mar 5 |
| Gym (Weights) 21:00 [3] | |
| weight:180lbs |
| Had my body comp checked at the fitness center. They used proper technique with calipers, so I think it's a reliable reading. Interestingly, my lean mass has hardly changed since my peak years. I would have expected more muscle loss. Current lean weight is 165 pounds, so 170-172 (3-4% bf) seems like a reasonable target weight.
Since I was already dressed, I went ahead and did a couple quick sets on the upper body machines. |
| Terrain (Trail) 1:51:00 [2] | |
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| Chubb trail from Tyson to Lone Elk then back to the picnic table where I stashed my map.
Between yesterday's race and the 25-degree increase in temps, I had no legs for this one at all. Of course, that was the point. I was trying to train my ability to stay focused when I'm tired. So I immediately continued with... |
| Orienteering (Woods) 53:00 [2]*** | |
| 20c |
| Super hilly control picking course at Tyson. Did a fair job of staying focused - just one boom and not a particularly bad one at that. |
Sunday Mar 4 |
| Terrain (Trail) 19:00 [2] | |
| weight:179lbs |
| Warmup with David. |
| Orienteering race (Woods) 1:02:31 [4]*** 7.8 km (8:01 / km) +220m 7:01 / km | |
| 12c |
| SLOC Red course at Cuivre River (1:15). Fun course. Fast woods and not too much climb. Lot's of opportunities to take handrail routes and blast. One boom for about 2 minutes lost and a couple tentative approaches. Cleaner than I expected given how little nav practice I've done lately.
David ran the 6-hour in KC yesterday, so he was off the pace a bit. Almost makes me feel bad about taking the death match point (now 3-0). Almost. Rob Wagnon turned a surprisingly strong run for an unofficial 3rd (he ran the course backwards, but I don't think that helped much). Maybe he's been training more than his log suggests. |
| Note | |
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| Well, I knew it was a decent run, but that 7/K just seemed mighty fast. When measuring for splits I found the problem: it was only 7.8K, not 8.8. Still a good run, but a bit more in line with expectations. |
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Red - Splits |
