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Training Log Archive: drewi

In the 7 days ending Jan 10, 2009:

activity # timemileskm+m
  Running5 2:05:34 14.22(8:50) 22.88(5:29)
  Stretching/Yoga5 58:00
  Orienteering1 30:13 2.43(12:26) 3.91(7:44)15 /17c88%
  Strength - Core1 3:00
  Strength - Upper Body1 30
  Total5 3:37:17 16.65 26.815 /17c88%

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Saturday Jan 10, 2009 #

Running warm up/down 8:51 [2] 1.0 mi (8:51 / mi)
shoes: Brooks Adrenaline (2008)

Stretching/Yoga 8:00 [3]

Running warm up/down 8:22 [3] 0.85 mi (9:51 / mi)
shoes: Brooks Adrenaline (2008)

includes form drills

Orienteering race 30:13 [4] *** 2.43 mi (12:26 / mi)
spiked:15/17c shoes: Brooks Adrenaline (2008)

WIOL #5(ish) at Shoreview

This race was ok, I was just slow.

Overarching trends:
In the beginning, I was outrunning my navigation, so I'd have to slow down for a couple steps to figure out where I was going next. (1, 2 and 3 were all less than ~100m of the previous.) Towards the end, I was slowing down, a lot. I was winded after the first 3 or 4 controls. I need to be less of a pansy when it comes to running in cold weather; not running because it's cold isn't going to be an option next year. I need to pay more attention to contours where the trails aren't clear; this is especially true after big storms, like the one we just had. Both of the two controls that I didn't spike were because I was confused by what the paths were doing.

Control by control:
Start to one, one to two were fine. Very short legs. I could've saved a couple seconds by reading more ahead after I had seen one and was running down the path towards it. Two to three, I decided to climb up the steepest hill in the park, and had to bodily haul myself up by grabbing on to the roots of the ferns. I'm not sure if there's a better route choice... the thing is, on the map that section doesn't look that steep - you're supposed to gain 10m over 50 or 75 meters, in reality it was steeper than that. None of the other routes look significantly less steep. I think this may have been made worse by all of the rain we've had recently. Other people (including Huw) had problems with this on this leg, so moving on. After I got to the top, I was completely disoriented, and had to stop and figure out where I was. I passed Steven here, and used contours to reasonably quickly figure out what was going on, and press forward. I spiked four and five, you ran along the trail, took a left, and it was there, turned around, followed the trail back, and you're at five. Six was harder, I ended up just not paying attention to the trails, running to the parking lot, and then running back to the trail that 6 was on. Going straight there would've saved me... maybe 100m? But I think this was faster because I didn't have to worry about navigation. 6-7 I just ran down into the parking lot, ran to the first staircase, ran up it, got on the trail (passed Max), spiked 7, ran up the next staircase and across the parking lot and spiked 8, ran across to 9 (I elected to climb over a small wall instead of going up two flights of stairs. It looks like there's a route around that's slightly longer but avoids both of these; I'm not sure if it's better.) 9 to 10, ten to eleven no problem, just ran across the campus to 10, and ran across the parking lots and down the road to 11. 11 to 12 I ran down the parking lot, got on the small trail, and followed it. 12 to 13 I tried to cut through, got slightly confused as to which trail I was on, then remembered to look at the contours, and figured out where I was going, got to 13, but I thought it was the wrong number, so I ran down a bit to the trail, determined I was exactly at the right spot, looked again and saw I had looked at the wrong control code and I was in the right spot, punched it and continued on to 14. 14 I just ran there on the trail. I got to fifteen by following the parking lot to the end, getting on that trail, and then barreling down to the baseball field, and then ran south, picked up 15, and started to 16. I ran halfway along the enclosed area, ran through the path in the middle, hit 16, and then ran to the finish. Done! But very, very slow.

Three and 13 were the ones I failed to spike.

My definition of to spike is "carry out your planned route (as long as it's a reasonable route) without hesitating." Do other people require that it has to be the optimal route? or have other definitions?

Map uploaded.

Running warm up/down 5:17 [2] 0.45 mi (11:45 / mi)
shoes: Brooks Adrenaline (2008)

Stretching/Yoga 10:00 [3]

Friday Jan 9, 2009 #


Woke up at 5:30 this morning, ankle hurts like hell. I put it on ice (having been too lazy to do so the previous evening) right away. Man, I need to take better care of myself. I won't run today. I might try to do some stationary biking, depending on how the swelling feels in the middle of the day.


Thursday Jan 8, 2009 #

Running 23:00 [3] 2.8 mi (8:13 / mi)
shoes: Brooks Adrenaline (2008-2009)

Time and distance are estimates; I lost satellite signal on my watch, so it turned off training mode, even though the timer was still running. Northacres x2, plus a little bit of running around the lakeside campus.

Stretching/Yoga 10:00 [3]

I hurt my left ankle while running. Will ice and see how it feels tomorrow.

Wednesday Jan 7, 2009 #

(rest day)

First rest day of the new year. Woo!

Tuesday Jan 6, 2009 #

Running 24:54 [3] 3.02 mi (8:15 / mi)
shoes: Brooks Adrenaline (2008-2009)

Haller. I felt slow. =(

Stretching/Yoga 10:00 [3]


Looking at training and such, I'm about where I was in the middle of October, speed wise. That's really not too bad, and is better than where I thought I was going to be atm. (Illness/snow fucked up my training schedule over break, and then I was too much of a lazy ass to run more. Damn, but oh well. Nothing I can do now.) I'm not sure how I want to do next week; I'm going to take a rest day tomorrow, I think go out 3/5/race/(5 or ~an hour bike ride) over the weekend, and rest monday, then go 3/7/3 Tu/W/Th, and rest Friday or just do SOMETHING active before GANAV.

Monday Jan 5, 2009 #

Running 25:10 [3] 3.0 mi (8:23 / mi)
shoes: Brooks Adrenaline (2008-2009)

Haller with 1-3 inches of snow on the ground. My feet were soaked. And numb. And icy.

Stretching/Yoga 10:00 [3]

Sunday Jan 4, 2009 #

Running (some walking) 30:00 [3] 3.1 mi (9:41 / mi)
shoes: Brooks Adrenaline (2008-2009)

Ran to Lakeside MS from my house to watch my brother's basketball game. It was snowing and cold. Bleh. Watch went on low enough battery that it turned off (isn't dead, just wouldn't record) so I don't have time.

I ate 2 eggs, 2 pieces of french toast, and about 10 oz of prime rib for lunch about 1.5 hours before running, which was a terrible idea. I had to walk for short stretches after mile 1.5 to keep from throwing up.

Stretching/Yoga 10:00 [3]

(they lost the game 45-29, but the other team was up a division from them)

Strength - Core 3:00 [3]

50x bent legs crossed crunches
30x 90 degree crunches
(trying to do 50x random type twice a day, forgot to do these this morning so I tried to do both at the same time but decided to stop because I started cheating on the second set)

Strength - Upper Body 30 [3]

10 pushups
10 pullups

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