Training Archive: Jordan.LaughlinIn the 7 days ending 2008-09-14:
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| M | T | W | H | F | S | S | |||||||
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. | ||