Training Archive: bshieldsIn the 7 days ending 2008-09-07:
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Sunday Sep 7 | ||
| Orienteering race 1:09:36 [4] ***** 7.6 km (9:09 / km) | |
| spiked:14/19c shoes: Nike Terra Ridge 07 | ||
| Pawtuckaway day 2 blue. Weather was much nicer today, I spiked a bunch of controls and lost only seconds on most others. Lost 1:30 on #5 by not hitting the beaver dam and having to back-track. Generally, a clean and fast run. 1st place, ahead of Clem by ~3min, Erik by ~4.5, Ross and Sam by ~7.5.
By the way, I only just noticed that running with a random map is 1-star. Personally, I think it should depend on the complexity of the map, but I will concede for the sake of consistency. | ||
| stretching warm up/down 5:00 [0] | |
| Note | |
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Blue Day 2 - Splits | ||
Saturday Sep 6 | ||
| Event: UNO Annual Camping Weekend | ||
| Orienteering race 1:23:35 [3] ***** 8.5 km (9:50 / km) | |
| spiked:14/16c shoes: Nike Terra Ridge 07 | ||
| Pawtuckaway day 1 blue. Had very little energy; not used to humid conditions like this. Nevertheless, had only one major mistake, ~4min on #9. Lost small bits of time at various other points, primarily due to lack of will-power. | ||
| Orienteering (night-o) 1:40:40 [2] *** 6.56 km (15:21 / km) | |
| 12c shoes: Nike Terra Ridge 07 | ||
| 3rd annual Wicked-Hard Night-O. Was arriving at controls more or less with Erik Nystrom(?) and Emily Kemp, then separated on the way to 4. I screwed up 5 but managed to arrive there at the same time as Emily. Shortly thereafter, I look over to my right and see a very large headlamp, which turned out to be Erik, who had busted his lamp on a tree. So he took Emily's backup and we all finished the course together. I navigated 7-8, but Erik and Emily did most of the rest. | ||
| Note | |
Day 1 map:
WHNO map: 
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Blue - Splits | ||
Thursday Sep 4 | ||
| running 39:12 | |
| shoes: Blue WR X 2008 | ||
| CSU track workout with Alexei. 2km warmup, then 4x(800m + 400m recovery), 1200m cooldown. Didn't have a clear target for the 800s, something like 2:45-2:55. From 400m-500m of the 800, decided whether the next control on a course Alexei had drawn was higher or lower than previous control. During 400m cooldown, think about the profile of the leg (I misinterpreted this to mean think about the profile of my route, but it was intended to be the profile of the straight line). At the end of 400m, draw the profile, then on to the next 800m.
Alexei thinks I should be moving slower on the recoveries, and my hr should come down more (I lost my hrm a year ago, so I don't know my exact hr, but at the end of the workout, a crude estimate was 150bpm; Alexei thinks it should be more like 120 after the recoveries). The last interval was hard. 90.8 / 91.1 / 3:01.9 2:08 + 1:17 85.0 / 88.9 / 2:53.9 2:14 + 28 84.6 / 88.2 / 2:52.8 2:21 + 35 87.8 / 93.4 / 3:01.4 2:39 | ||
| stretching warm up/down 5:00 [0] | |
Wednesday Sep 3 | ||
| running 42:07 | |
| shoes: Mizuno WR VI 07 | ||
| Tufts + 4x30sec. | ||
| strength 5:00 [5] | |
| Stretchy-band stuff. | ||