Friday Oct 31 |
 | Jogging 51:00 [1] 4.0 mi (12:44 / mi) | |
| shoes: Black/Red Free Xtrain |
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| Jogging 53:00 [1] * 4.6 mi (11:32 / mi) | |
| shoes: Black/Red Free Xtrain |
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| bicycling 30:00 [1] | |
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| Jogging (treadmill) 15 [1] 1.4 mi (11 / mi) +40m 6 / km | |
| shoes: White NB 205 pair 1 |
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Thursday Oct 30 |
| Jogging (treadmill) 11:30 [1] 1.0 mi (11:30 / mi) | |
| shoes: White NB 205 pair 3 |
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| Weightlifting (light) 10:00 [2] | |
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| Swimming 15:00 [1] | |
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Wednesday Oct 29 |
| Jogging 30:00 [2] * 2.5 mi (11:59 / mi) | |
| shoes: Black/Red Free Xtrain |
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| Jogging warm up/down (treadmill) 23:00 [1] 2.0 mi (11:30 / mi) | |
| shoes: White NB 205 pair 3 |
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| Running (treadmill) 56:00 [3] 6.0 mi (9:20 / mi) +48m 5:40 / km | |
| max:160 shoes: White NB 205 pair 3 |
| progression run: HR stayed under 145 until I sped up at the end
70/7-->prpi |
| Swimming 10:00 [1] | |
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Tuesday Oct 28 |
| Jogging 30:00 [1] 2.0 mi (14:59 / mi) | |
| shoes: Black/Red Free Xtrain |
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| Jogging (treadmill) 13:00 [1] 1.0 mi (13:00 / mi) +8m 7:53 / km | |
| shoes: White NB 205 pair 3 |
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| Weightlifting (medium) 7:00 [3] | |
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| chinups: 5x5 |
| Swimming 10:00 [1] | |
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| Jogging 1:30:00 [2] 8.0 mi (11:14 / mi) | |
| shoes: Black/Red Free Xtrain |
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Monday Oct 27 |
| Jogging 1:30:00 [1] 7.0 mi (12:50 / mi) | |
| shoes: Black/Red Free Xtrain |
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| Weightlifting (light) 15:00 [2] | |
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| Jogging 1:03:00 [1] 5.0 mi (12:36 / mi) +20m 7:44 / km | |
| shoes: Black/Red Free Xtrain |
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Sunday Oct 26 |
| Jogging (trail) 2:35:00 [1] ** 10.5 mi (14:45 / mi) +520m 7:57 / km | |
| shoes: Black/Red Free Xtrain |
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| Jogging 45:00 [1] 3.0 mi (14:59 / mi) | |
| shoes: Black/Red Free Xtrain |
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Saturday Oct 25 |
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| Event: COO - Delaware State Park
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| Jogging warm up/down 15:00 [1] 1.0 mi (14:59 / mi) | |
| shoes: John Deere Spikes |
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| Orienteering race 1:03:00 [3] *** 5 km (12:36 / km) +110m 11:21 / km | |
| spiked:8/10c shoes: John Deere Spikes |
| A lot of pavement running, which I couldn't do in spikes. Misread the vegetation and some of the contours.
Mistakes: 7 min on #8, 6 min on #9.
Splits:
504 550 348 243 402 317 927 1259 1037 227 240
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| Jogging 40:00 [1] 3.0 mi (13:19 / mi) | |
| shoes: Black/Red Free Xtrain |
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Friday Oct 24 |
| Jogging 30:00 [1] 2.0 mi (14:59 / mi) | |
| shoes: Black/Red Free Xtrain |
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| Jogging 39:00 [1] 3.0 mi (13:00 / mi) | |
| shoes: White NB 205 pair 2 |
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| Weightlifting (light) 25:00 [2] | |
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| Jogging 56:00 [1] * 5.0 mi (11:12 / mi) | |
| shoes: Black/Red Free Xtrain |
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Thursday Oct 23 |
| Jogging (trail) 1:10:00 [1] * 6.0 mi (11:40 / mi) | |
| shoes: Black/Red Free Xtrain |
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Wednesday Oct 22 |
| Swimming 25:00 [2] | |
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Sunday Oct 19 |
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| Event: MVOC Pumpkin Hunt Germantown West
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| Jogging warm up/down 20:00 [1] 1.0 mi (20:00 / mi) | |
| shoes: Black/Red Free Xtrain |
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| Orienteering race 1:16:23 [4] *** 6.3 km (12:07 / km) +220m 10:19 / km | |
| spiked:11/16c shoes: John Deere Spikes |
| Ran pretty well, but felt clumsy (fell often). Made a few mistakes towards the beginning.
splits:
S-1: 628; 1-4: 1515; 4-5: 231; 5-6: 419; 6-7: 747; 7-8: 215; 8-9: 335; 9-10: 543; 10-11: 411; 11-12: 626; 12-13: 719; 13-14: 258; 14-15: 436; 15-16: 218; 16-F: 40
Mistakes: #1 (2min), #2 (2min), #4 (30s), #11 (1min), #15 (45s).
(Only 1 and 2 were true mistakes, the others were mostly uncertainty in the control circle)
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| Orienteering (control pickup) 1:30:00 [2] *** 5.0 mi (17:59 / mi) +210m 9:54 / km | |
| spiked:8/9c (injured) shoes: John Deere Spikes |
| Grueling My stumbling got worse during control pickup. At some point, I realized that it was painful to put weight on my ankle. |
Saturday Oct 18 |
| Jogging 45:00 [1] * 3.0 mi (14:59 / mi) | |
| shoes: Black/Red Free Xtrain |
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| Jogging 55:00 [1] 4.8 mi (11:27 / mi) | |
| shoes: Black/Red Free Xtrain |
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Friday Oct 17 |
| Jogging 40:00 [1] 3.0 mi (13:19 / mi) | |
| shoes: White Waffle Racers |
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| Weightlifting (light) 30:00 [2] | |
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Thursday Oct 16 |
| Jogging 30:00 [1] 2.0 mi (14:59 / mi) | |
| shoes: Black/Red Free Xtrain |
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| Jogging (treadmill) 13:00 [1] 1.0 mi (13:00 / mi) +16m 7:42 / km | |
| shoes: White NB 205 pair 3 |
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| Swimming 10:00 [1] | |
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Wednesday Oct 15 |
| Jogging 52:00 [1] 4.0 mi (13:00 / mi) | |
| shoes: Black/Red Free Xtrain |
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| Jogging 1:55:00 [1] ** 8.85 mi (13:00 / mi) | |
| shoes: Black/Red Free Xtrain |
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| Swimming 15:00 [1] | |
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Tuesday Oct 14 |
| Jogging 53:00 [1] 4.08 mi (13:00 / mi) | |
| shoes: Black/Red Free Xtrain |
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| Jogging 48:00 [1] * 3.4 mi (14:06 / mi) | |
| shoes: Black/Red Free Xtrain |
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Monday Oct 13 |
| Jogging 33:00 [1] * 3.0 mi (10:59 / mi) | |
| shoes: Black/Red Free Xtrain |
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| Weightlifting (light) 30:00 [2] | |
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| Nordic Track (reading) 30:00 [1] | |
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Sunday Oct 12 |
| Nordic Track (reading) 2:00:00 [1] | |
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| Jogging 35:00 [1] 2.5 mi (14:00 / mi) | |
| shoes: Black/Red Free Xtrain |
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Saturday Oct 11 |
| Jogging warm up/down 40:00 [1] 2.5 mi (16:00 / mi) | |
| shoes: Mick Joggers |
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| Running long (trail) 1:49:00 [3] 12.2 mi (8:55 / mi) +30m 5:31 / km | |
| shoes: Mick Joggers |
| No huffing and puffing, but my legs felt like wood the second half. It goes to show that there are any number of ways to condition your CVS, but muscles need specific training. |
| Jogging (treadmill) 16:00 [1] 1.3 mi (12:18 / mi) | |
| shoes: Black/Red Free Xtrain |
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| Swimming 10:00 [1] | |
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Friday Oct 10 |
| bicycling 3:00:00 [1] | |
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| Dropped car off at welders and went up and down the river. River is low. |
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| C • Welders? 4 |
| Jogging 11:00 [1] 1.0 mi (10:59 / mi) +12m 6:35 / km | |
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Thursday Oct 9 |
| Jogging 15:00 [1] 1.0 mi (14:59 / mi) | |
| shoes: Black/Red Free Xtrain |
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| Weightlifting (light) 20:00 [1] | |
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| Swimming 15:00 [1] | |
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Wednesday Oct 8 |
| Jogging 28:00 [1] 2.5 mi (11:12 / mi) +20m 6:47 / km | |
| shoes: White NB 205 pair 3 |
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| Jogging 40:00 [2] 3.5 mi (11:25 / mi) +28m 6:56 / km | |
| max:140 rhr:44 shoes: White NB 205 pair 3 |
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| Swimming 30:00 [1] | |
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Tuesday Oct 7 |
| Weightlifting (light) 20:00 [2] | |
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| circuit |
| Swimming 20:00 [2] | |
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| upstream against the injector |
| Jogging 30:00 [1] * 2.0 mi (14:59 / mi) | |
| shoes: White Waffle Racers |
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| Jogging 30:00 [1] * 2.0 mi (14:59 / mi) | |
| shoes: White Waffle Racers |
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| Jogging 30:00 [1] 2.0 mi (14:59 / mi) | |
| shoes: Black/Red Free Xtrain |
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Sunday Oct 5 |
| Orienteering race (classic) 1:40:00 [3] *** 8 km (12:30 / km) | |
| spiked:11/14c shoes: Mick Joggers |
| 0-1: 444
1-2: 447
2-3: 836
3-4: 1010
4-5*: 918
5*-6: 819
6-5*-7-5*-8-9: 3058
9-10: 1105
10-11: 841
11-12: 443
12-13: 303
13-14: 203
Ghost control:
When I first got to #5, I found the feature (an enormous boulder), but no control; after verifying to my satisfaction that I was in the center of the control circle, I left and found 6. Then I decided to make sure about #5, so I attacked it from the direction of 6. At this point, I decided that I must have drawn the circle in the wrong spot. After finding #7, I decided to goto #5 again, just to make sure. This time I found a control hidden in some green about 60m from the center of the control circle; it had the control code DH; since for #5 I had written the code DA, I decided that this must
be it, that it was not set correctly.
At the finish, I compared my control circle to the correct one, and it was way off. Control DH was not used on any of the courses. |
Saturday Oct 4 |
| Orienteering race (classic) 1:31:33 [3] *** 6.8 km (13:28 / km) | |
| spiked:9/11c shoes: Mick Joggers |
| Took it slow; still had a couple of lapses in concentration. Lots of ground clutter from storm. |