Sunday May 18 |
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| Event: ROC - Irondequoit Bay Park - West
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 | Orienteering 59:23 [4] *** | |
| ahr:179 max:196 10c |
| ROC Irondequoit race, ZigZag course. This was a pretty fun race; the course went back and forth between two massive ridges with a creek in between. I was really out of it at the beginning, I couldn't even remember what north was on my compass for some stupid reason, but once I figured things out I was more or less ok. I ran pretty far past the first control, but came back to get it and went on to do 2 and 3 ok. I accidentally was way off in direction for 4 and wound up at 6, but after I found 4 I was ok for the rest of the race.
My HR made it up to 96 while I was ski walking up some of the hills. One of the hills I had to scramble up with my hands. I was having fun wading through the creek and marsh in the middle of the ridges, but almost lost my shoes one in some really gross mud. From the penultimate control to the last one was one big long sprint back along the edge of the creek on a nice trail. I wasn't really all that tired by the end. If I could read my map better I could be a whole lot faster =) |
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| C • Crossing the creek;-) 3 |
| Running 30:00 [1] | |
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| Warmup/Cooldown |
| Strength 10:00 [3] | |
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| LIfting chairs after the orchestra performance then doing some situps and core. |
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ZigZag - Splits |
Saturday May 17 |
| Rollerskiing 2:42:00 [1] | |
| ahr:148 |
| Long rollerski out in Perinton. Great hills, but my HR wasn't cooperating. I might be a little tired as it wasn't dropping during the rests down the hills. |
Friday May 16 |
| Running 1:16:00 [1] | |
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| Warmup/Cooldown |
| Running 4:00 [5] | |
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| Speeds on the track. 4x (10s, 20s, 30s) |
Thursday May 15 |
| Cycling 30:00 [1] | |
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| Recovery |
Wednesday May 14 |
| Running 2:00:00 [1] | |
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| Run/Ski walk at Ellison Park. There are some mad hills here. I ended up running until 8:45 due to a late start and got turned around and lost on some of the hills. Lots of muddy fun though. |
Tuesday May 13 |
| Rollerskiing 1:00:00 [1] | |
| rhr:53 |
| Warmup/Cooldown Classic |
| Rollerskiing 30:00 [3] | |
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| 3x8min L3 intervals. It's hard staying in this zone while classic skiing. Either I'm too low cause of my double pole, or I'm zooming through it and coming out the top while striding. |
| Running 15:00 [1] | |
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| Strength 10:00 [5] | |
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Monday May 12 |
| Note | |
| rhr:50 |
| Day off |