Training Archive: Jordan.LaughlinIn the 30 days ending 2008-09-30:
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| M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | |||||||||||||||||||||||||||||||
Tuesday Sep 30 | ||
| Orienteering (Woods Time) 1:00:00 [2] | |
| Set up some pace count courses. Then started running Norris' course. It was good but there was a lot of elevation gain/loss that was not as much needed. Scholle ran into me trying to set points. I helped him out a bit/followed him.
He is decent with a map. He knows that he has to be slower than be faster but I think he tries to rely on only one object to figure out where he is. It was some really technical terrain that he was setting it. It gave me a whirl because I got lost touch and had to relocate. | ||
Monday Sep 29 | ||
| Orienteering (debrief) 1:30:00 [0] | |
| AAR'd North Americans, Also looked for things I often do. (Bad and Good) | ||
| Physical (Run) 34:16 [3] 6.58 km (5:12 / km) +403m 3:59 / km | |
| ahr:157 max:171 shoes: Mizuno Wave Rider | ||
| Washington, Lee, Mac Run | ||
Sunday Sep 28 | ||
| Orienteering race (Long) 1:27:48 [4] *** 11.36 km (7:44 / km) +1537m 4:37 / km | |
| ahr:163 max:181 spiked:13/18c shoes: VJ Falcon W Superfeet Insoles | ||
| 8.7km, 150M, Klondike State Forest, 1:10000, 5M
Better race than yesterday. Few errors, mainly route choice. Overall a lot better but not good enough. On a good day I can beat the Canadians but that was not this weekend. A lot of homework and team stuff to do. Hudson Highlander next weekend! | ||
Red X - Splits | ||
Saturday Sep 27 | ||
| Orienteering race (Middle) 1:00:43 [5] **** 9.03 km (6:43 / km) +1541m 3:38 / km | |
| ahr:166 max:184 spiked:8/14c shoes: VJ Falcon W Superfeet Insoles | ||
| Salmon River Fish Hatchery. 5.1KM, 123M Climb, 1:10000, 2.5M Contour
Started out really good, no problems. Hit four and had a huge error. Was somewhat clean for a while but then got really dirty again and had a huge error. Horrible day even though I like this terrain (reminds me of home) and I am also in touch and good with it. I think I went out too fast and stopped reading my map at points. Tomorrow is clean and smooth! About 15-20 minutes of error | ||
| C • That's still a really good ... 2 | ||
Red X Middle Distance - Splits | ||
Friday Sep 26 | ||
| Event: North American Championships | ||
| Orienteering race (RB Sprint Prelim) 12:00 [5] ** 2.44 km (4:55 / km) +139m 3:50 / km | |
| ahr:181 max:199 spiked:12/14c shoes: VJ Falcon W Superfeet Insoles | ||
| 3-RB Prelim, 2.1KM, 50M 1:4000 Contour: 2.5M
Good race, not really sure what to expect for terrain. I knew that it was more wooded, non-urban sprints. Knew I needed to be cautious Good fast race with my big errors being into 4 and out of 4. Eddie Bergeron ended up catching me (:30) seconds, we traded off points but I ended up beating him by three seconds in the finish. He beat me :27 overall. Somewhere around 10th overall, Pretty good time WINNER: ~10:30, 2nd:~11:06 | ||
| Orienteering race (Sprint Final) 20:36 [5] ** 4.27 km (4:49 / km) +258m 3:42 / km | |
| ahr:184 max:194 spiked:26/27c shoes: VJ Falcon W Superfeet Insoles | ||
| ~3.1K 1:4000 Change H: 2.5M NAOC
Good race start after being cold and waiting around. Talked to some people trying to get to know some of the people. Saw most of the Canadians from JWOC. It was nice to see them The course consisted of 3 loops, each one in a different area slightly but areas also crossing over each other. My big error was going to 21, ended up at 24 which I fixed and found out. About 1:00 error. Good fun, posted a good solid time as well, (when I left it was 3rd, but the top racers had not gone yet.) | ||
Sprint Red/Blue Final - Splits | ||
Sprint Red/Blue Preliminary - Splits | ||
Thursday Sep 25 | ||
| Orienteering (Sprint Training) 13:52 [4] *** 3.02 km (4:35 / km) +250m 3:15 / km | |
| ahr:160 max:181 spiked:13/14c shoes: Mizuno Wave Rider | ||
| During my Cross-Training day I thought it was good to do a practice sprint. I pulled an old map from Last Year in Feb time frame. I remember not doing well at this course and thought it would be good to do. Ran it pretty well, was tired and wasn't horribly peppy while running.
Good reading ahead, only a few problems reading at speed, primarily those that can be alleviated with cutting the control circle. Ready for the Spirit dinner tonight, Home work, and then travel to Syracuse | ||
Wednesday Sep 24 | ||
| Orienteering (Training) 44:01 [3] *** 5.22 km (8:26 / km) +902m 4:31 / km | |
| ahr:156 max:175 spiked:10/10c shoes: Asics Trail | ||
| Well I set some of the controls yesterday so some areas were a memory course but other places were good training. I liked this area. It should be good practice for this weekend.
Moved 1onto the actual green patch instead of hanging off the rock (the lake is down) Good running and navigation. Felt good. http://www.flickr.com/photos/30828154@N04/28855067... | ||
| C • Nice run 4 | ||
Tuesday Sep 23 | ||
| Orienteering (Point Settin) 46:27 [1] 3.9 km (11:55 / km) +673m 6:24 / km | |
| ahr:126 max:160 shoes: Asics Trail | ||
| Set 3 controls and ended up taking a little bit of a trek into the woods to ensure reading ability. It is some fun areas.
Tomorrow should be fun | ||
| Physical (3x8) 35:00 [4] | |
| ahr:143 max:182 shoes: Mizuno Wave Rider | ||
| 3 events 8 min a piece, 80%HR
Elliptical, Recumbent Bike, Stair stepped. | ||
| Physical (Bike Tests) 10:00 [5] | |
| shoes: Asics Trail | ||
| 60 sec bike test, as far as possible (Indoor bikes, certain level, etc)
5 min sub max VO2 max test. | ||
Monday Sep 22 | ||
| Physical (Long Run) 1:03:58 [3] 13.05 km (4:54 / km) +756m 3:48 / km | |
| ahr:158 max:169 shoes: Mizuno Wave Rider | ||
| A long, flat, boring run on pavement to the bagel shop. Nice slow run though.
Pull ups Push ups sit ups Unfortunately I feel a little sick and I am a little stuffed up. Vitamin C is my friend. | ||
Sunday Sep 21 | ||
| Physical (River to Stoney) 18:32 [5] 3.53 km (5:15 / km) +309m 3:39 / km | |
| ahr:173 max:189 shoes: Mizuno Wave Rider | ||
| CFC, River to Stoney Run..
Shouldn't have ran so soon after I ate, slowed me down. Goal: 17:00- | ||
| C • River to Stony 1 | ||
| Physical (Warmup/down) 21:18 [3] 3 km (7:06 / km) | |
| ahr:140 max:152 shoes: Mizuno Wave Rider | ||
| Warmup/down for the Stoney Run. | ||
Saturday Sep 20 | ||
| Note | |
| Couldn't do the trail run with the team,
TAC disallowed practice and made me do March-on and misc other stuff that is a waste of time. | ||
Friday Sep 19 | ||
| Physical (Benitez Mile) 9:29 [5] 1.93 km (4:55 / km) +75m 4:07 / km | |
| ahr:168 max:193 shoes: Mizuno Wave Rider | ||
| This consists of a 400 15 Sec rest, 800 (catching your 400 split) 15 sec rest, and then another 400. You record you HR at each rest, and for 3 minutes you are finished.
1 - 1:14 - 183 2 - 1:19 - 190 3 - 1:25 - 192 4- 1:17 - 190 Rest Lowering heart rate :30 - 185 1:00 - 161 1:30 - 141 2:00 - 130 | ||
| Physical (Treadmill Vo2 Max) 9:33 [5] | |
| ahr:170 max:203 shoes: Mizuno Wave Rider | ||
| 7.0 MPH
increase grade 2 degrees each minute until 5 minutes, increase 1 degree every minute after. Go until you can not any more. | ||
| C • Was this really 81 miles?? ;) 2 | ||
Thursday Sep 18 | ||
| Physical (Hill Repeats) 1:15:00 [5] 11.9 km (6:18 / km) +780m 4:45 / km | |
| ahr:148 max:187 shoes: Mizuno Wave Rider | ||
| Warm up - To Thayer gate, to North Dock
5xHill Repeats ODIA Hill, 200% interval was rest 1 - 2:03 2 - 2:10 3 - 2:09 4 - 2:11 5 - 2:15 Time to get down to the bottom of the hill was exclusive from the rest time Cool down, around fields under Mahan and back to Grant It hurt a lot, my legs were a little sore to begin practice and they hurt a whole lot by the end of practice. Felt it down deep in my lungs too. Good practice. | ||
Wednesday Sep 17 | ||
| Physical (Jog) 27:14 [2] 5.5 km (4:57 / km) +211m 4:09 / km | |
| ahr:149 max:162 shoes: Mizuno Wave Rider | ||
| slow jog after issue for equipment.
Chose a different route with the same approx dist. Easy and slow. | ||
Tuesday Sep 16 | ||
| Orienteering (Change of Pace) 55:00 [3] 3.42 km (16:05 / km) +934m 6:48 / km | |
| ahr:141 max:171 shoes: Asics Trail | ||
| First the plan was to do a pace count/distance estimation practice but MAJ Campbell ran out of specialty maps (The had all the control circles off on the side with the area around the control circle blanked out so that you come use distance/pace from your attack. Match up the control circle when you are inside it.) but there was a Frago
Wiley and I paired up and we had the "master" map - the whole map with control circles correctly placed. no flags at centers. We were to practice windowing or change of pace. The woods were really slow but I was able to do pretty well at it. Wiley led but usually was off by a bit or slower to the control. He may need to slow down a little bit until more things make sense and then run... not sure... Hit most of the in woods points pretty good. Rescued Madeline who was having a bad day orienteering. She was almost rescued herself but she heard us and reached out.. | ||
Monday Sep 15 | ||
| Physical (Run) 32:02 [3] 6.5 km (4:56 / km) +296m 4:01 / km | |
| ahr:162 max:183 shoes: Mizuno Wave Rider | ||
| After Map Marking in GSL ran from Mac to Lee to Washington back to Mac.
Went down to River courts and did Dips, Pull-ups, Push-ups, sit-ups. | ||
Sunday Sep 14 | ||
| Orienteering race (Red) 1:22:31 [4] *** 9.05 km (9:07 / km) +1219m 5:27 / km | |
| spiked:11/14c shoes: VJ Falcon W Superfeet Insoles | ||
| 7.4K 225M 1:10000 5M Hickory Run
Good course, very dense vegitation as Hickory Run always is. Was feeling all of the training that I had done over the weekend and was feeling pretty tired physically. Only had a few bobbles and one route choice error. Other than that it was pretty clean and decently fast.. Enjoyable. REALLY WET out there. Was happy with my performance. | ||
| Orienteering (Sprint Training) 22:00 [4] 4 km (5:30 / km) | |
| shoes: Asics Trail | ||
| Sprint course for Tom's group, was tired so it took longer. Lots in a close area. Mostly non-urban. | ||
Red Course - Splits | ||
Saturday Sep 13 | ||
| Event: DVOA Training Weekend - Hickory Run | ||
| Orienteering race (Night O) 1:30:20 [4] *** 5.85 km (15:26 / km) +1153m 7:47 / km | |
| spiked:8/14c | ||
| 4.41K 130M 1:10000 5M Hickory Run
Did advanced night O Took a little to get used to night, was pretty good and cautious for the most part, few controls that I just screwed up royally and didn't know what happened. One control was mis hung until Tom Holowell Rehung it. | ||
| Orienteering (Change Of Pace) 1:00:00 [4] | |
| shoes: Asics Trail | ||
| Tom designed a Change of pace Run for training. Paired up with Hunter Cornish and had some fun. It was really useful and I think it will pay good dividends. | ||
| Physical (Warmup/down) 20:00 [2] 3 km (6:40 / km) | |
| shoes: Asics Trail | ||
| Warmup/down from/to events | ||
| Orienteering (Simplification) 50:59 [3] 5.72 km (8:55 / km) +751m 5:23 / km | |
| ahr:156 max:180 shoes: Asics Trail | ||
| Simplification training by Tom, useful, good times. One really bad leg (Reran it) | ||
Thursday Sep 11 | ||
| Physical (Intervals) 28:18 [5] 5.72 km (4:57 / km) +224m 4:08 / km | |
| ahr:163 max:193 shoes: Mizuno Wave Rider | ||
| Ran 3-1mile intervals on the track. 4 minute rest between
Goal was quick and fast, always faster, no injuries for weekend. Mile 1 - 5:36 (PR) Mile 2 - 5:50 Mile 3 - 5:36 I thought I ran a slower first mile so I thought I was aiming for the right speed. I actually was really slow on the second. | ||
| Physical (Warmup/down) 23:20 [2] 4.6 km (5:04 / km) | |
| shoes: Mizuno Wave Rider | ||
| Warmup/down | ||
Wednesday Sep 10 | ||
| Orienteering (Course - Zero to Orange) 1:00:00 [4] *** 8.41 km (7:08 / km) +535m 5:25 / km | |
| ahr:166 max:183 spiked:17/18c shoes: Asics Trail | ||
| L-dubs had 3 courses, A- 1.8KM, B-1.8KM, C-2.8KM *Orange Level*
Started on C moved to A then B. C was an easy orange middle course idea. It was good but one point was just bad to find. The vegetation grew up a lot and was marked bad. It was good practice for a more difficult point. Other than that most was pretty good. There were some controls that were off by a little bit but weren't too bad. Tried to work on pace count, CAR, looking ahead, primarily the stuff that MAJ Campbell Identified from the Rogaine. I did a decent job but I was pretty familar with a lot of the terrain we ran in so it wasn't as influential but it helped. A- 12:00 - Yellowish level feeling course, pretty easy and fast. B- 15:04 - Fastish, started to get quite tired. The hill hurt a lot. Tried to take a 'definite' path to make life faster (its not there anymore) slowed down and hurt from the priklies. C - 31:43 - (Not included 1:25 in middle to check control, didn't feel right.) Control 4 was the big problem vegetation and definition of feature, 5min ish Need to take to Joe Steinlage - he did well today, I need to see what was up and see what to expect from him. | ||
| C • I'm very jealous of your or... 6 | ||
Tuesday Sep 9 | ||
| Orienteering (Map Familiarization) 51:21 [1] 3.75 km (13:42 / km) +404m 8:54 / km | |
| ahr:113 max:145 shoes: Asics Trail | ||
| Paired up and did map familiarization at a walk/run pace. good times. Was with John Klaben.
Worked well. Didn't need too horribly much help, just to get into the swing of things | ||
Monday Sep 8 | ||
| Physical (Long Run) 57:34 [3] 10.46 km (5:30 / km) +593m 4:17 / km | |
| ahr:161 max:173 shoes: Asics Trail | ||
| Ran in Black Rock Forest. Few Trails. Mostly L-Dubs route but I changed it a little bit.
Good run, felt good and nice tempo. | ||
Saturday Sep 6 | ||
| Physical (Ultimate) 1:30:00 [1] | |
| shoes: Mizuno Wave Rider | ||
| Played with the team on the plain. Fun times. | ||
| Orienteering (Meeting) 30:00 [0] | |
| Admin shit | ||
Friday Sep 5 | ||
| Orienteering (Ski Slope) 40:14 [3] 5.81 km (6:55 / km) +370m 5:15 / km | |
| ahr:172 max:188 shoes: VJ Falcon W Superfeet Insoles | ||
| Did a "time trial" on the ski slope. Took it as a training run and went technical routes. Didn't do too bad until the end. Was going too fast for the route choices.
Next week is back to the basics week nice and slow, clean, perfect. I will then slowly speed up from there. I like the newbies on the team, lots of potential. DVOA training should be good. | ||
Thursday Sep 4 | ||
| Physical (Run) 22:44 [4] 5.04 km (4:31 / km) +146m 3:56 / km | |
| ahr:178 max:190 shoes: Mizuno Wave Rider | ||
| Tempo to Lee Gate.
PU SU Dips Pullups All sets. PR on 5K.... | ||
Wednesday Sep 3 | ||
| Physical (Run) 41:51 [3] 8.61 km (4:52 / km) +297m 4:09 / km | |
| ahr:169 max:187 shoes: Mizuno Wave Rider | ||
| Cragston Run with Norris and Scholle. Talked a bit. Felt good, not too hard. | ||
Tuesday Sep 2 | ||
| Orienteering (Control Retrieval) 19:39 [1] 2.7 km (7:17 / km) +211m 5:14 / km | |
| ahr:158 max:174 shoes: Asics Trail | ||
| Control Retrieval from tryouts. | ||
| Physical (Jog) 28:08 [1] 2.36 km (11:55 / km) +381m 6:36 / km | |
| ahr:146 max:165 shoes: Asics Trail | ||
| Run up to tryouts location, pulling up ass. | ||
| Physical (Control Check) 10:02 [3] 1 km (10:02 / km) +106m 6:33 / km | |
| ahr:138 max:166 shoes: Asics Trail | ||
| Heard about a missing control (stolen over weekend.) Placed control back and walked back to start. | ||