Monday Mar 31 |
 | Jogging warm up/down 40:00 [2] ** | |
| rhr:46 slept:8.0 weight:173lbs shoes: Black/Red Free Xtrain |
| plus some jump-rope |
| Orienteering race (time trial) 11:11 [4] ** 1.82 km (6:09 / km) +70m 5:09 / km | |
| spiked:9/9c shoes: John Deere Spikes |
| Did Machine Gun. Ground was soaked, but my John Deeres plowed right through that mess.
Splits: S-3: 3:36, 3-4: :46, 4-5:1:27, 5-6: 1:18, 6-7: 1:10, 7-8: 28, 8-9: 1:43, 9-F: 43 |
Friday Mar 28 |
| Nordic Track (reading) 40:00 [1] | |
| rhr:49 slept:9.5 weight:171lbs |
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Thursday Mar 27 |
| Jogging warm up/down 20:00 [1] 1.5 mi (13:19 / mi) | |
| rhr:47 slept:8.0 weight:171lbs shoes: White NB 205 pair 3 |
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| Running (treadmill) 40:00 [3] * 5.0 mi (7:59 / mi) | |
| ahr:146 max:183 shoes: White NB 205 pair 3 |
| HR slowly moved up to 160 during first mile, then stayed there for another 2 miles and then went up pretty quickly to about 170 where it stayed until the speedup in the last furlong. |
| Swimming 15:00 [1] | |
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Wednesday Mar 26 |
| Orienteering (field checking) 10:00 [1] | |
| rhr:43 slept:6.5 weight:174lbs shoes: Black/Red Free Xtrain |
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| Orienteering 10:59 [3] *** 1.33 km (8:15 / km) +40m 7:11 / km | |
| spiked:6/7c shoes: John Deere Spikes |
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| Jogging warm up/down 10:00 [1] * 0.75 mi (13:19 / mi) | |
| shoes: White NB 205 pair 3 |
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| Running (treadmill) 25:00 [3] * 3.0 mi (8:20 / mi) | |
| shoes: White NB 205 pair 3 |
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Tuesday Mar 25 |
| Orienteering (drafting) 30:00 [0] | |
| rhr:48 slept:7.0 weight:173lbs |
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| Orienteering (coursesetting) 1:00:00 [1] ** | |
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| Jogging warm up/down 40:00 [1] * 2.5 mi (16:00 / mi) | |
| shoes: White Waffle Racers |
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| Running (track) 20:00 [4] | |
| shoes: White Waffle Racers |
| Drills and hurdles and a few sprints across the field. Wiped out on last hurdle. |
Monday Mar 24 |
| Nordic Track (reading) 1:00:00 [1] | |
| rhr:43 slept:8.0 weight:171lbs |
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| Jogging 30:00 [1] * 2.25 mi (13:19 / mi) | |
| shoes: Black/Red Free Xtrain |
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Sunday Mar 23 |
| Orienteering 30:00 [2] 3 km (10:00 / km) +200m 7:30 / km | |
| rhr:44 slept:7.0 weight:173lbs shoes: White Waffle Racers |
| LineO on contour-only map. Bailed after awhile because I was too tired. |
Saturday Mar 22 |
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| Event: Hard Rock Orienteering
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| Orienteering race 1:32:13 [4] *** 7 km (13:10 / km) +260m 11:07 / km | |
| spiked:9/19c rhr:44 slept:8.0 weight:172lbs shoes: Mick Joggers |
| Red course at Caesar Creek West. Very muddy. Very cold. A little snow. Vegetation not too bad.
Lake level about 7 meters high. Some of my planned routes turned out to be under water. |
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|
Red - Splits |
Friday Mar 21 |
| Nordic Track (reading) 10:00 [1] | |
| rhr:44 slept:7.0 weight:171lbs |
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| Jogging warm up/down 30:00 [1] 2.0 mi (14:59 / mi) | |
| shoes: White Waffle Racers |
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| Running (hurdles) 15:00 [2] | |
| shoes: White Waffle Racers |
| At outdoor track. A single low hurdle, 10 times. |
| Running hills 20:00 [3] | |
| shoes: White Waffle Racers |
| 10xBigHill at IR |
Wednesday Mar 19 |
| Orienteering (drafting) 2:00:00 [0] | |
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| Nordic Track (reading) 1:00:00 [1] | |
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Tuesday Mar 18 |
| Orienteering (drafting) 1:00:00 [0] | |
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Monday Mar 17 |
| Orienteering (field checking) 1:00:00 [1] ** | |
| slept:4.0 weight:171lbs |
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Sunday Mar 16 |
| Orienteering (drafting) 1:00:00 [0] | |
| slept:7.0 weight:172lbs |
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Saturday Mar 15 |
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| Event: Bernheim Forest O Meet
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| Orienteering race (ScoreO) 1:12:45 [3] *** 7 km (10:24 / km) +150m 9:23 / km | |
| spiked:21/24c slept:5.0 weight:173lbs shoes: Black Puma XC spikeless |
| Went to COO event as it was closer than KY. Distance is approximate |
| Orienteering (shadowing) 30:00 [3] ** 2 km (15:00 / km) +100m 12:00 / km | |
| shoes: Mick Joggers |
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Thursday Mar 13 |
| Jogging warm up/down (treadmill) 10:00 [1] 1.0 mi (10:00 / mi) | |
| rhr:42 slept:6.0 weight:177lbs shoes: White NB 205 pair 3 |
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| Weightlifting (explosive) 10:00 [4] | |
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| Same as last week, but heavier and more expeditiously. |
| Swimming 10:00 [1] | |
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| Jogging warm up/down 30:00 [1] * | |
| shoes: White Waffle Racers |
| To and from GC. |
| Running hills (fartlek) 20:00 [3] ** | |
| shoes: White Waffle Racers |
| Idea was to use the map to pick out short steep hills to attack, but you couldn't really do this since such hills are shorter than 3m. Map needs some formlines.
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Wednesday Mar 12 |
| Jogging warm up/down (treadmill) 25:00 [1] * 2.25 mi (11:06 / mi) +35m 6:35 / km | |
| rhr:47 slept:7.0 weight:176lbs shoes: White NB 205 pair 3 |
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| Swimming 35:00 [1] | |
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Tuesday Mar 11 |
| Jogging warm up/down 40:00 [1] | |
| rhr:47 slept:6.0 weight:177lbs shoes: White Waffle Racers |
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| Running intervals 10:00 [4] | |
| shoes: White Waffle Racers |
| At the indoor track.
2x600 (38/40/41 and 38/41/42) with 6 minutes walk/jog between. |
Sunday Mar 9 |
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| Event: OCIN Camp Craig
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| Nordic Track (reading) 30:00 [1] | |
| rhr:51 slept:8.5 weight:176lbs |
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| Weightlifting (snowshoveling) 30:00 [2] | |
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| Running (deepsnowfartlek) 1:00:00 [3] ** | |
| ahr:127 max:163 shoes: White NB 205 pair 2 |
| Not as much fun as yesterday. |
Saturday Mar 8 |
| Weightlifting (snowshoveling) 30:00 [2] | |
| rhr:47 slept:7.5 weight:176lbs |
| Only a path to the road. Depth: 8in - 20in.
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| Nordic Track (reading) 30:00 [1] | |
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| Running (deepsnowfartlek) 1:18:00 [3] ** | |
| ahr:135 max:168 shoes: White NB 205 pair 2 |
| A good solid run at H&D. On windswept GC, depths ranged from 0-1m. On the way out ran into daedalus in the woods looking for his snowboard. On the way back, he let me try it out. Despite a good slope and holding my weight all the way back, I couldn't get it to move very fast.
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| Orienteering (armchair) 1:00:00 [0] | |
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| In depth analysis of RouteGadget for the green course day 1 western states. Comparing my course with Samantha, I see that I am not running as slow (relative to her) as I was at King WIliam, but she is taking better routes. Still, overall, she is running 15% faster and about 25% faster up hills. We are about equal downhill. Conciitioning is still a big factor as I get progressively slower during the race. But making better decisions on route choice is top priority.
Also, I tend to shy away from up-contour at the beginning of legs (greedy algorithm)...when sometimes il faut rehauter for mieux sauter.
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| C • King William? 2 |
Friday Mar 7 |
| Nordic Track (reading) 30:00 [1] | |
| rhr:51 slept:8.5 weight:175lbs |
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| Weightlifting (snowshoveling) 15:00 [2] | |
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| About 3in, but wet...and still coming down. |
| Nordic Track (reading) 30:00 [1] | |
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| Weightlifting (snowshoveling) 15:00 [2] | |
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| Another 3in. |
| Jogging warm up/down 30:00 [1] * 3.0 mi (10:00 / mi) | |
| shoes: Black/Red Free Xtrain |
| To fitness center and back |
| Weightlifting (light) 30:00 [2] | |
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| I was feeling a little floppy on the sprints yesterday, so it was time for some core work.
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Thursday Mar 6 |
| Jogging 30 [1] 2.0 mi (14 / mi) | |
| rhr:50 slept:7.0 weight:173lbs shoes: Free Trail pair 2 |
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| Running 20:00 [4] | |
| shoes: White Waffle Racers |
| At the indoor track. Some drills and then 4 x max 50m.
On paper this looks light, but I am starting to get sore already. |
| Orienteering (armchair) 30:00 [0] | |
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| RouteGadget for the green course day 1 western states. |
Wednesday Mar 5 |
| Running (treadmill) 30:00 [3] 3.5 mi (8:34 / mi) +58m 5:04 / km | |
| ahr:156 max:173 slept:7.5 shoes: White NB 205 pair 3 |
| Started off at 5mph then increased it to 7.5mph and left it there most of the time. |
| Swimming 30:00 [1] | |
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Tuesday Mar 4 |
| Weightlifting (expolosive) 20:00 [3] | |
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| Cleaning off the bar; jumping up on high stool with barbell. |
| Swimming 15:00 [1] | |
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| Jogging warm up/down 20:00 [1] | |
| shoes: White Waffle Racers |
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| Running 15:00 [3] | |
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| At the indoor track. Drills and sprints. |
Monday Mar 3 |
| Orienteering (drafting) 1:00:00 [0] | |
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| Jogging 30:00 [1] | |
| shoes: Black/Red Free Xtrain |
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Sunday Mar 2 |
| Orienteering (armchairO) 30:00 [0] | |
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