Training Archive: iamsinhtIn the 7 days ending 2008-06-07:
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Thursday Jun 5 | ||
| Running (Elliptical) 30:00 [3] | |
| ahr:160 shoes: NB ABZORB EX 12 | ||
| I ran on an elliptical at my gym while reading Wheel of Time. I'm not entirely sure why, but I have difficulty standing up straight at length while using an elliptical. I find that as my workout progresses, I increasingly use the arm holds for support.
In that sense, while ellipticals are lower impact than treadmills, I find treadmills more sustainable. Perhaps I should revise my elliptical technique. | ||
| Weight training 15:00 [3] | |
| 40x squats, weight varying incrementally from 45 to 135 lbs
100x awesome situpy machines, body weight 50x curls, 30-40 lbs | ||
Sunday Jun 1 | ||
| Orienteering race 1:14:45 [3] *** 6.6 km (11:20 / km) +270m 9:24 / km | |
| spiked:10/13c slept:4.0 shoes: NB MT800 Alpha | ||
| The NEOC Nobscot Scout Reservation red course. Overall, I was pleased with my performance. In general, I had good route choices, kept up a good running tempo, stayed in contact with the map, and effectively used my time for planning purposes.
I rolled my ankle, and my right knee was painfully throbbing along the course; the former I will probably treat with ice, and the latter with weight training (I guess). I was just on the verge of the 10 minutes /k goal, but I was within my (2 times average(Ross, Brendan)) goal. (Ross won in 54 minutes; Brendan did not attend). Overview comments: - I still suck at interacting with other orienteers. About fifty meters out of the start, I ran into a couple who were probably running yellow or orange; I transitioned into my "look like you know what you're doing" mode, and got lost ON TRAILS. Sigh. I estimate a four minute mistake. - Lakes are awesome attack points. - I find that when actually orienteering through woods, I find a set of attack points on the way to ensure I'm still in contact. In a curious correlation, I find that adding attack points makes my split time longer because I take time to verify hitting each one. This was true, e.g. on control 6 on 26 May Long course; I had a good route and stayed in contact, but my split was long. In depth description: Apart from my trail blunder approaching control 1 (I overshot on trails by about 250 m), that control was easy. Control 2 was steep, but obvious relative to a significant cliff. I initially didn't go far enough south, costing perhaps 1 minute. Control 3 was a difficult, treacherous approach on a steep, leafy slope; my route could have been better, but I did hit the two trails I expected to intersect in the correct places. I was proud of my route to Control 4; rather than take the obvious trail (and add perhaps 150-200 m), I hit a field and beelined via two rock walls to spike the control. For control 5, I had a good route and should have run faster. Controls 6, 7, and 8 all had excellent lake attackpoints, bringing me to within about 100 m in each case. From 8 to 9, I decided to go over a spur rather than contour around and picked up the reentrant leading to the knoll near 9. I figured it was fastest; the other runners I talked to all went over (and I'm sure someone as energetic as Ross and the Saegers, e.g. would). The remaining controls were all fairly straightforward. I put a lot of effort from 12 to the end. | ||
Red - Splits | ||