Training Archive: dersuIn the 7 days ending 2008-02-23:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||
|
|
|
|
| ||||||||||||||
| S | M | T | W | H | F | S | ||||||||||||
Saturday Feb 23 | ||
| Event: Western States + Intercollegiate Championships | ||
| Orienteering 45:00 [1]*** | |
| spiked:7/8c slept:9.0 shoes: White Waffle Racers | ||
| Sunrise. The model event. Had difficulty with one control that was deep in a pit. Instead of just looking around (it was only a few meters away), I stood there looking for footprints of a control thief.Spent
some time trying to figure out green. | ||
| Jogging warm up/down 30:00 [1] | |
| shoes: White Waffle Racers | ||
| Orienteering race 52:28 [4]*** 5.6 km (9:22 / km) +150m 8:16 / km | |
| spiked:9/11c shoes: White Waffle Racers | ||
| Green course at Tucson A meet. Mistakes were minor and amounted to running too long around reentrants and other inefficient route choices.
| ||
| Orienteering race 21:48 [5]*** 2.9 km (7:31 / km) +90m 6:30 / km | |
| spiked:12/14c shoes: White Waffle Racers | ||
| Pretty smooth, if not overly fast up to #6. In looking over the map earlier, I had told myself to check the proper reentrant by keying off the shape of the road. But when I got there I just blew past the road and down the wrong spur. I have a better split on that leg than others who made that error, which is probably due to having predicted that it could occur.
Lost even more time on the next leg, as I started back up toward the road instead of going straight. The rest was just a cross country race. | ||
Sprint - Splits | ||
Green 1 - Splits | ||
Friday Feb 22 | ||
| Jogging (treadmill) 30:00 [1] | |
| slept:6.5 shoes: Free Trail pair 2 | ||
| Orienteering (TrailO) 1:00:00 [1]*** | |
| spiked:6/11c | ||
| I do this so infrequently that I have to relearn the rules each time.
I thought the timed controls to be the easiest. | ||
Wednesday Feb 20 | ||
| Weightlifting (light) 20:00 [1] | |
| slept:6.0 weight:174lbs | ||
| Four inches of fluffy snow shoveled. | ||
| Jogging warm up/down 30:00 [1]2.0 mi (14:59 / mi) | |
| shoes: Free Trail pair 2 | ||
| Running intervals 20:00 [4] | |
| shoes: White Waffle Racers | ||
| At the indoor track.
1x200(36) 3x400(76-77-78) with about 3 min between and all sandwiched between some straightaways. | ||
Tuesday Feb 19 | ||
| Weightlifting (explosive) 15:00 [3] | |
| rhr:49 slept:7.5 weight:174lbs | ||
| Pulling the bar off the rack/Squat jumps with weight/Fast stiff-legged deadlifts. | ||
| Running (treadmill) 15 [3]1.5 mi (9 / mi) +24m 6 / km | |
| ahr:150 max:183 shoes: White NB 205 pair 3 | ||
| A sequence of progression intervals of about 40 seconds each. Last one at 12mph. | ||
| Swimming warm up/down 10:00 [1] | |
| Note | |
| I am taking myself off the disabled list | ||
Sunday Feb 17 | ||
| Jogging warm up/down 30:00 [1] | |
| slept:9.5 weight:177lbs shoes: Black/Red Free Xtrain | ||
| Orienteering race (time trial) 22:30 [4]** 2.57 km (8:45 / km) +85m 7:31 / km | |
| spiked:12/13c shoes: Black/Red Free Xtrain | ||
| Re-ran Bugsy (2:16, 3:05, 3:25, 2:25, :46, :26, 1:03, :51, 1:33, 1:12, :47, 1:56, 1:19, 1:19)
Heavy rain, so I overdressed for the warm temps. Ice everywhere and where there wasn't ice, there was slick mud. Took a few falls and was stranded on a muddy bank. A strong gust hit at the run-in and almost sent me backwards. Error on way to #4: got to high. I was tending to contour around, but straight to #4 is acrross a shallow re-entrant. | ||
| Orienteering race (time trial) 11:56 [4]*** 1.82 km (6:33 / km) +75m 5:26 / km | |
| spiked:9/9c shoes: Mick Joggers | ||
| Ran Machine Gun (1:22, 1:17, :53, :38, 1:51, 1:22, 1:12, :29, 1:57, :50). Shed some clothing
and changed into my Mick Joggers. Also, added gloves (for gripping the thorn branches for support). Was not familiar with the course, as I had changed it at the last minute. Made two navigational errors: having punched at #4, I exited with 180deg error, and then I still had difficulty finding #5 on the map. Similar at #8, I couldn't pick up the red line to #9 and had a hard time finding it. | ||