Training Archive: tomwcarrIn the 7 days ending 2008-04-06:
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| M | T | W | H | F | S | S | ||||||||
Sunday Apr 6 | ||
| Orienteering 2:33:25 [3]16.7 km (9:11 / km) +600m 7:47 / km | |
| US Ultralong Champs at East Fork S.P.
Kicked my a$$. Hamstring report: A little residual tightness but since I wasn't moving too quickly it stayed in the background. Didn't affect my race at all. Race report: Mostly decent route choices I think. Moved along fairly consistently but out on the east loop I could tell I was getting tired by the number of times I tripped. Coming out of 15 I had enough of the stone in my shoe and stopped to remove it. On the way to C17 I got a good look at the rather long last loop from C18 to the finish, which made me feel even more tired. I promptly muffed C17 and C18. My head was having trouble processing the full legs from C19 on and I simply navigated from one feature to the next. The long leg home was a grind and I had to take some walk breaks. Eating report: Large 4 way with beans at Skyline Chili. Sub at Quiznos. Pepper chicken at Pei Wei. I think I will have to have a Klondike bar too. Laundry report: "prewash" then "ultraclean" with "double rinse." Then dry on "medium heat." Overall perspective report: I wasn't very speedy and my nav. wasn't perfect, but I pretty happy with the results. My ham seems to be on the mend. My nav. technique seems to be back on track. Today's race took more effort than I would have liked ; I think it would be prudent to take it easy and make sure I give myself adequate time to recover before doing any hard work. | ||
Blue - Ultra Long - Splits | ||
Saturday Apr 5 | ||
| Orienteering 1:00:00 [3] | |
| Sprint at Miami Univ. 2.9km w/ 70 m climb in 16:25.
Nice surprise! My ham didn't feel too bad and I was able to do some strides while warming up. Not full effort but enough to indicate I could put in a good effort. Most of the time I was running about as fast as I could nav. However, on some of the longer legs I just had to stay in cuise mode. Stepped over chain fences, definitely no hurtling. The last few legs my ham started to complain again so I was careful and eased a bit. Decent nav. and decent flow. It was easy though. Fun course and pretty campus. Enjoyed it. Sprint #2: Just jogged. Probably would have been a good idea to just chill but I wanted to collect the bags. Very nice day in southern OH. I'm really not looking forward to 16km of wet and mud tomorrow. | ||
Red/Blue Sprint 1 - Splits | ||
Red/Blue Sprint 2 - Splits | ||
Friday Apr 4 | ||
| Event: Flying Pig XII | ||
| Orienteering 1:00:00 [3] | |
| WRE Middle Distance. 5.3km w/ 200m climb in 43:05. Rain and very wet and muddy.
Easy warmup with very easy strides. So far so good. Slowly picked up steam and then kept at a consistent but measured effort. Going through the fields at the end the ham started complaining a bit. A couple mistakes but not big booms. Overall my nav. felt stacatto; very disconnect and without flow. But I was also trying to be very deliberate. Overall, I please with the effort. I would consider my result to be "par" but I am very glad I wasn't stuck with a double-boogie or worse. | ||
Blue - Short Pig/WRE - Splits | ||
Wednesday Apr 2 | ||
| Row 42:00 [3] | |
| Bumpy but good to be on the water. | ||
| Run 10:00 [3] | |
| Ham-test run. Stride is longer but still have tightness. Wish the PIG was a week later. | ||
Tuesday Apr 1 | ||
| Erg 30:00 [3] | |
Monday Mar 31 | ||
| Other (ellipse) 20:00 [3] | |
| Lift (nautilus) 20:00 [3] | |