Training Archive: MDeVollIn the 7 days ending 2007-12-09:
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| M | T | W | H | F | S | S | |||||||||||||||||||
Sunday Dec 9 | ||
| Orienteering race (57%) 57:29 [4]*** | |
| spiked:12/22c | ||
| Holiday Score-O at Greensfelder. Cold and rainy today, with ice in the trees and the leaves on the ground.
13 points out of a possible 25 points, for 52%. Improvement from Turkey-O 45%. Also, scored 68% of winner's score, improvement from Turkey-O 45%. All around 57% this time, and 45% at the Turkey-O. The route I took was 13, 20 (2 points), 19, 7, 8, 9, 10, 4, 3, 2, 1, 12. What went well: I stayed on the map for the duration, except a moment of confusion at 19. I moved through the controls knowing fairly well which direction to move in next. What could have gone better: it's hard for me to tell whether a different route would have gotten me more points. After the race I plotted a few alternatives, and I may have gotten one more point if I had tried the following: 13, 20, 10, 9, 8, 7,6, 5, 4, 3, 2, 1, 12 (and stretched it with 2, 12, 1, 11). A more conservative approach would have worked better, at least till my stamina's better. I'm glad I had the ambition to get the more far flung controls, but today, like at the Turkey-O, I ended up paying for the ambition. Next O-meet, I'll keep it more conservative. Two minor things that cost me time: hesitation, but I'm OK with them for now, none of them being excessive and all necessary for keeping me on the map. Also, I could have moved more quickly at times with a more efficient way of getting my control card in and out of my pocket. | ||
| C • Hey, good job. So what do ... 3 | ||
| Passive Stretching 20:00 [0] | |
| 20 minutes of stretching in the evening | ||
Friday Dec 7 | ||
| Tai Chi 25:00 [1] | |
| Walk 26:00 [1] | |
Thursday Dec 6 | ||
| XT--Biking (Stationary Bike) 30:00 [3] | |
| Stationary bike tonight. Planned to run, but freezing rain drove me inside. | ||
| Power Yoga 10:00 [2] | |
| Core Training 20:00 [4] | |
| 14 minutes core training with focus on lower body
6 minutes core training with focus on abs and lower back | ||
| Armchair Orienteering 15:00 [0] | |
| map reading and memory-drawing. | ||
Wednesday Dec 5 | ||
| Power Yoga 7:00 [2] | |
| Core Training 16:00 [4] | |
| upper body core workout | ||
| Core Training 3:00 [4] | |
| abs | ||
| Walk 20:00 [1] | |
| 20 minute walk. | ||
Tuesday Dec 4 | ||
| Running 30:00 [3] | |
| Power Yoga 10:00 [2] | |
| Core Training 20:00 [3] | |
| 15 minutes core work out for legs, 5 minutes for abs and lowerback | ||
| Walk warm up/down 20:00 [1] | |
| 10 minute warm up, 10 minute cool down | ||
| Armchair Orienteering 20:00 [0] | |
| More practice memorizing multiple legs of routes and visualizing them from leg to leg. Given my difficulty remembering key details accurately during this kind of practice, I think getting better at it will really pay dividends in meets. | ||
Monday Dec 3 | ||
| Power Yoga 10:00 [2] | |
| rhr:49 weight:177lbs | ||
| A good resting heart rate and weight. | ||
| Core Training 20:00 [4] | |
| 15 minutes upper body, 5 minutes core-abs and lower-back | ||
| Walk 10:00 [1] | |