Sunday Oct 28 |
 | Orienteering race 40:00 [4]** | |
| spiked:9/9c |
| Race at St. Francois State Park, orange route.
I was happy with my race. I spiked all the controls, with about half spiked with no trouble and according to plan.
The other half for the most part gave little trouble, but more than it probably should have. Essentially I can write off the mistakes to (again) losing place on the map, though the problem was not going off track, but not realizing exactly how far I'd gone in a particular direction, three times over-running my attackpoint by 50 meters or so. Also I lost a lot of time on one (#7), since I confused a steep, but shallow re-entrant with a gully. Afterward, I saw the mistake I made. One thing I was glad about was that while trying to get my bearings on #7, I saw several orienteers heading up a trail alongside the steep reentrant, and also saw a building. Neither appeared on the map, but I didn't pay them too much attention, in line with my new interest in paying attention to terrain and not mutable things like buildings or trails. I'm glad I didn't worry too much about them, because I quickly found the gully I was looking for, spiked the control, and continued on.
According to the initial results, I think I came in third, with only a minute between me and second. With less time wasted, esp. at #7, I probably could have been the second place time, but first place evidently came in at 33 minutes. Holy s**t, I think I need to increase my fitness as well as improve my map reading on the move to beat a time like that.
Still, my goal was to beat 60 minutes or be within 25% of the winning time (whichever's more reasonable given the trail and conditions). And I just made it. 25% of 33 minutes is 8 1/4, so to be within 25% of the time I had to beat 41 minutes 15 seconds. That I did. So yeah for me. |
| Power Yoga 10:00 [1] | |
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| Warmup stretching before race. |
| Note | |
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| A long week, with two days of next to no training. One of my running days turned into a 25 minute ride on a stationary bike at 5:30 in the morning because a) I knew I had no opportunity to work out during the day and b) Aimee had already left for work for the day, and I couldn't leave the kids alone. I would have ridden longer, but they got up early that day.
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Saturday Oct 27 |
| Walk (Yard work) 1:00:00 [2] | |
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| An hour of yardwork. |
Thursday Oct 25 |
| Bouldering/Climbing 25:00 [3] | |
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| Stationary bike in the morning. |
| Walk warm up/down 30:00 [2] | |
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| 15 minutes to meeting, 15 minutes back, carting a load of books on the way there. |
Tuesday Oct 23 |
| Tai Chi 20:00 [1] | |
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| Stretching and tai chi in the morning. |
| Walk 20:00 [1] | |
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| 10 minutes to work from parking garage, 10 minutes back. |
| Walk warm up/down 17:00 [1] | |
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| 10 minute warmup, 7 minute cool down. |
| Running tempo 30:00 [3] | |
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Monday Oct 22 |
| Core Training 15:00 [3] | |
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| Morning core with 10 minutes stretching and 5 minutes shoulder core workout. |
| Walk 40:00 [1] | |
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| 10 minutes to work, 10 minutes to car
10 minutes to gym, 10 minutes back |
| Weightlifting 25:00 [4] | |
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| Back to the gym after a week off of the heavy lifting. Felt good today. For the first time I feel back on track. Not that I'm close to where I was when I was lifting often, but I managed to bench three sets of 145 at 6,6,7.
Focused on chest, with some shoulder and biceps. Finished with 5 minutes of non-stop core. |
| Core Training 5:00 [4] | |
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| lots of core. Torso twists with bar, physioball situps of all sorts. |
| Passive Stretching 15:00 [0] | |
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| Stretching last night, especially for upper-body. |