Training Log Archive: pereira661In the 7 days ending Jun 9, 2007:
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Thursday Jun 7, 2007 #
running intervals 30:00 [5] 6.8 km (4:25 / km) +300m 3:37 / km
20 sets 45'15' intervals x 2
very hot and humid
feeling much better than last time
very hot and humid
feeling much better than last time
circuit 35:00 [5]
shoes: mizuno
mini squat 20
squat jump + push up 20 x2
lunge 20
crunches + split jump 20 x 2
ankle jumps 15@ x 2
drills A+B+kicking bottom x 2
squat jump + push up 20 x2
lunge 20
crunches + split jump 20 x 2
ankle jumps 15@ x 2
drills A+B+kicking bottom x 2
running warm up/down 15:00 [1] 2.7 km (5:33 / km)
2 morse park big laps warming up and down
1 350m lap after circuit
1 350m lap after circuit
Tuesday Jun 5, 2007 #
running 19:45 [4] 5.0 km (3:57 / km)
shoes: mizuno
all china squad physical test
3'45 4'00 4'02 4'00 3'58
19'45
3'45 4'00 4'02 4'00 3'58
19'45
running warm up/down 20:00 [2] 3.8 km (5:16 / km)
shoes: mizuno
3 lane 8 warm up
4x50m accelerating run
6 lane 6 warm down
4x50m accelerating run
6 lane 6 warm down
circuit 20:00 [3]
1.5 sets
Monday Jun 4, 2007 #
running 32:30 [1] 5.5 km (5:55 / km)
shoes: mizuno
slow jog near hall
na<>uc 4 laps
na<>uc 4 laps
Sunday Jun 3, 2007 #
orienteering race 2:19:14 [5] *** 8.8 km (15:49 / km) +430m 12:43 / km
shoes: vj integrator
hk team trial long @ shek lung kung
things i did to prepare for this
physically: carbon-loading, drinking extra water the nite before, using ointment
technically: arm-chaired all past courses i ran at there, set a model course, found solomon to discuss at friday night
during the race, i suffered from...
1. an early blister at the thumb of the left foot
2. an opening at my right shoe, also at early stage
3. mild hurt at the right ankle at leg 5, freezing some ice in the refrigerator when i am typing
4. a terrible vegetation fight in leg 11, moving up and down among boulders with 2m high, coming together with damn bushes, very lucky it only costed me ~5mins
things i did bad...
fatal mistakes in the early legs!! i hv lost 15 mins already in legs 1 and 3...i hv misread the vegetation change from the start, leading to a "restart" at a high point
i did everything correct in leg 3 but there is only 1 thing missing: confidence! the point in hidden in the light green and i panicked after not seeing the point at the boulder at the light green corner, then getting up and up and at last 2 re-entrants back. after i relocated i picked all the same features on the way to the control and i discovered the point is juz 2m away from where i stood at the first time! shxt
i should have been out of the contest already.
i also let the map contact loosened a bit in leg 5 in the marshes, i needed to relocate at where i was at last. i did not work out my plan fully in a short leg no.13. i should climb 1.5 contours but i went down in the open land for the control after the valley! ~1 min here
things i did well today...
i did not take any sense of win/lose in my mind during the race. i made a BINGO at leg 4 and i could run independently even there was sb next to me, passing much light green before the control (which i was very weak at)
i did slowed down very much at legs 8 and 9, stopped for quite a while, setting maps and doing map-to-ground before i moved on. i avoided 90/180 degree error thrice. i was rather tired at those moments.
i am now able to plan to contour and collect landscape features in a particular contour. a very useful technique.
my splits(estimated error):
1 1041 (7')
2 0317
3 1747 (8')
4 0656
5 1726 (30'')
6 1112
7 0246
8 0424
9 1330 (2.5')
10 0715
11 1713 (5')
12 0954
13 0317 (1')
14 0425
15 0616
16 0147
F 0108
2:19:14
i have done my utmost to fight for a place.
jogged 1k for warming up
map:http://photo.xanga.com/clippertheman/f691712645902...
things i did to prepare for this
physically: carbon-loading, drinking extra water the nite before, using ointment
technically: arm-chaired all past courses i ran at there, set a model course, found solomon to discuss at friday night
during the race, i suffered from...
1. an early blister at the thumb of the left foot
2. an opening at my right shoe, also at early stage
3. mild hurt at the right ankle at leg 5, freezing some ice in the refrigerator when i am typing
4. a terrible vegetation fight in leg 11, moving up and down among boulders with 2m high, coming together with damn bushes, very lucky it only costed me ~5mins
things i did bad...
fatal mistakes in the early legs!! i hv lost 15 mins already in legs 1 and 3...i hv misread the vegetation change from the start, leading to a "restart" at a high point
i did everything correct in leg 3 but there is only 1 thing missing: confidence! the point in hidden in the light green and i panicked after not seeing the point at the boulder at the light green corner, then getting up and up and at last 2 re-entrants back. after i relocated i picked all the same features on the way to the control and i discovered the point is juz 2m away from where i stood at the first time! shxt
i should have been out of the contest already.
i also let the map contact loosened a bit in leg 5 in the marshes, i needed to relocate at where i was at last. i did not work out my plan fully in a short leg no.13. i should climb 1.5 contours but i went down in the open land for the control after the valley! ~1 min here
things i did well today...
i did not take any sense of win/lose in my mind during the race. i made a BINGO at leg 4 and i could run independently even there was sb next to me, passing much light green before the control (which i was very weak at)
i did slowed down very much at legs 8 and 9, stopped for quite a while, setting maps and doing map-to-ground before i moved on. i avoided 90/180 degree error thrice. i was rather tired at those moments.
i am now able to plan to contour and collect landscape features in a particular contour. a very useful technique.
my splits(estimated error):
1 1041 (7')
2 0317
3 1747 (8')
4 0656
5 1726 (30'')
6 1112
7 0246
8 0424
9 1330 (2.5')
10 0715
11 1713 (5')
12 0954
13 0317 (1')
14 0425
15 0616
16 0147
F 0108
2:19:14
i have done my utmost to fight for a place.
jogged 1k for warming up
map:http://photo.xanga.com/clippertheman/f691712645902...