Training Archive: MDeVollIn the 7 days ending 2007-10-14:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||||||||
| M | T | W | H | F | S | S | ||||||||||||||||||||
Sunday Oct 14 | ||
| Core Training 10:00 [2] | |
| 10 minute warm up early this morning, around 5:00 a.m. | ||
| Orienteering race 1:08:00 [4]** | |
| spiked:7/7c | ||
| Friends of Rock Bridge Park Orienteering Meet, Oct. 14, 2007
http://rockbridge.missouri.org/O-Meet_2007.htm Ran the orange route in 1 hour, 7 minutes, 43 seconds. 7 controls all together. What went well: good conditioning/pacing (never stopped because I was tired ... only to check map); good selection of attack points; did a better job keeping my place on the map (which doesn't mean I did a good job, per se) What went poorly: lost place on map twice, both times when I decided to dead reckon my way to a spot I was sure I knew the location of, without a catching feature, handrail, or compass direction; both times a disaster. The first time was between controls 3 and 4. When I saw the fight was pretty tame, I decided to dead reckon my way straight across what I thought I would have to navigate around. I quickly lost my bearing, had to stop to identify a catching feature (a ruined fence ... lousy catching feature in retrospect, since I can never find the damned things), and then I did a lot of unnecessary zigging and zagging until I found the fence that got me back on track. Even then, I found the ruined fence because I put my foot through it. Second disaster: after tagging 4, I found 5 and 6 quickly and easily. I knew all I had to do was backtrack to my attackpoint for 6 (across a terrace and down a hill), from where all I had to do was rough orienteering down two major trails. I got sloppy and decided that, rather than head to the attack point and take a 90 degree turn down my first trail, I would cut off the corner and pick up the trail further down. I got completely disoriented and, not wanting to return back to my last known spot (up a hill) I kept dead reckoning until I found myself on a trail I recognized ... one way off base and in the wrong direction. I would have broken an hour if it weren't for that disaster. Challenges for myself: do my long runs on a backcountry trail with a map to practice map reading on the run while keeping my place on the map; next meet add some caution and patience and not dead reckoning without catching features and compass direction (or at least handrails). | ||
| C • Received medal for first pl... 1 | ||
Saturday Oct 13 | ||
| Core Training 20:00 [3] | |
| Tai Chi 10:00 [2] | |
Friday Oct 12 | ||
| Core Training 25:00 [3] | |
| 20 minutes in the morning of active stretching, especially for hips and lower body.
Later, after weightlifting, 5 minutes of core work. | ||
| Walk 40:00 [1] | |
| Parked far enough from work to get a 10 minute walk in to work, and back to the car. Later a 10 minute walk to the gym, and back. | ||
| Weightlifting 20:00 [4] | |
| Weightlifting with emphasis on chest, shoulders, and biceps. Finished with 5 minutes of core. | ||
Thursday Oct 11 | ||
| Core Training 20:00 [3] | |
| Core in the morning. | ||
| Running tempo 30:00 [3] | |
| 30 minute run. Took it to the grass alongside the gravel trail as part of my new training focus--strengthening the legs, hips, ankles and improving elasticity in the same. I was surprised how much slower I ran on the grass, though I suspect it was caution on my part not to twist my ankle in a hole under the grass. My ankle rolled once or twice over unseen stones or (what we call at home) crapulence from a tree (gumball, acorn, what-have-you). Maybe I'll get faster with more strength in the ankles or more confidence. Anyway, a good run.
Also, I finally figured out my goal for this orienteering "season," which for me is October through March (my favorite time to be in the woods). I'm shooting to compete at one (maybe two, see how it goes) course-color higher than what I'm doing now. That means starting the season on an orange course and improving to compete at a green by March, if not sooner. This Sunday I'm planning to run in Columbia, MO, and to use the results to get a sense of where I am as the season starts. | ||
| C • Keep running orange 8 | ||
| Walk warm up/down 10:00 [1] | |
| 10 minute walk to cool down. | ||
| Walk warm up/down 10:00 [2] | |
| 3 minute brisk walk and 7 minutes active core stretching to warm up. | ||
Wednesday Oct 10 | ||
| Walk 40:00 [1] | |
| 30 minutes walking throughout the day, 10 minutes to work, 10 minutes home, 10 to the gym, 10 back. | ||
| Tai Chi 20:00 [1] | |
| 20 minutes of stretching and silk-reeling this morning to loosen up the body. Ended with some good relaxation, too. | ||
| Weightlifting 20:00 [4] | |
| Back to the gym! I felt like a mole-rat digging through hard clay--tough going, with noticeable de-training. Ack. Anyway, it's good to be back to the gym. | ||
| Core Training 5:00 [3] | |
| Lots of crunches of various types, plus a few super-man's. | ||
Tuesday Oct 9 | ||
| Running tempo 30:00 [3] | |
| Morning run: felt great for first 20 minutes, then hunger set in and the last 5 minutes were a chore. Got to get a bite to eat before my next morning run. | ||
| Core Training warm up/down 10:00 [2] | |
| Core stretching warm-ups for 10 minutes before my run. | ||
| Walk 20:00 [1] | |
| Parked at the far end of campus to get in a 10 minute walk to work and 10 minute walk back. | ||
Monday Oct 8 | ||
| Walk warm up/down 10:00 [1] | |
| 10 minute walk to campus this morning. | ||
| Core Training 20:00 [3] | |
| Core with elasticity training. | ||
| Tai Chi 20:00 [1] | |
| 20 minutes of tai chi and chi gong after a core warm-up. | ||