Training Archive: Jordan.LaughlinIn the 7 days ending 2008-09-28:
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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. | ||