Training Archive: KikiIn the 7 days ending 2006-05-20:
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| S | M | T | W | H | F | S | |||||||||||
Saturday May 20 | ||
| Running warm up/down 10:00 [2]1.0 mi (10:00 / mi) | |
| shoes: Jalas | ||
| A little prancing around in the new shoes before my start. Felt pretty good this morning. | ||
| Orienteering race 1:01:10 [3]*** 4.6 km (13:18 / km) | |
| ahr:185 max:203 14c slept:7.5 shoes: Jalas | ||
| Okay, so I guess I deserved an unmitigated disaster today. I went out at full bore, sprint style, and the result was basically a finely executed series of moderate booms. Probably 15-20 minutes of mistakes (!). Tomorrow the focus will be on paying attention to the map and ignoring speed. Somehow I think that if I can actually manage to do that, I'll be a lot faster overall than I was today... | ||
Red - Splits | ||
Friday May 19 | ||
| Event: US Team Trials | ||
| Running warm up/down 15:00 [2]1.5 mi (10:00 / mi) | |
| shoes: Asics Trail | ||
| Somewhere between 5-10 minutes each before and after the sprint. | ||
| Orienteering race 20:30 [5]*** 2.62 km (7:49 / km) +75m 6:51 / km | |
| ahr:194 max:203 17c slept:5.0 shoes: Asics Trail | ||
| Sprint at UMSL, Team Trials. I'm very happy about today's run. I ran hard (check out the HRs...), maybe harder than I ever have while orienteering. In fact, started out a bit too hard, I think, but that might be a little bit a matter of developing more of a gut for pain at the end of a race.
No significant mistakes that I can really point out, though I'm sure there exists 20-30 seconds (maybe 31 seconds!) of hesitation or unecessary slowing. What that means is that this is definitely a case (perhaps a first) where raw speed, rather than navigational error, was the most important factor separating me from the winner. And, for some reason, that's motivating. Maybe because I know that I can get a whole lot faster with more training. I'm pretty sure I can also get a lot better navigationally, but it's harder to be sure about that. For some reason I feel that playing CF helped me today. Probably a lot of practice making quick decisions with quick "glances" at the map. Cool. | ||
| C • Routes 9 | ||
| Strength/Core (stretching) 5:00 [1] | |
| After the run. | ||
Sprint - Splits | ||
Thursday May 18 | ||
| Running (road) 22:20 [2]2.0 mi (11:09 / mi) | |
| ahr:163 max:179 slept:6.0 shoes: Kayano XI - grey | ||
| Really easy early morning run. Everything is tired and quads a little sore. Not much sleep lately + not enough water last night, which is probably the cause of the ridiculous HRs - just standing up was apparently a real strain on the ticker, instead of 50-70 range, it was screaming up in the 90's-100's. Crazy stuff, this heart rate monitoring business. | ||
| Cycling (road) 15:00 [1] | |
Wednesday May 17 | ||
| Cycling (road) 10:00 [1] | |
| Swimming 40:00 [2]1.5 km (26:40 / km) | |
| Ended up going much later than planned because I couldn't figure out the combination to my padlock (still don't know, bought a new one) and then I couldn't find my swimsuit. (Still can't find it.)
As best as I can remember: 200 EZ 50 kick 50 pull 450 steady 50 scull 100 kick 100 (4x25 hard) 200 ez + drills 100 pull Quite a mish mosh, didn't really have a plan, still just getting used to the pool. | ||
| C • Swimsuit 2 | ||
Tuesday May 16 | ||
| Cycling (road) 15:00 [1] | |
| Cycling (road) 45:30 [2]12.2 mi (3:43 / mi) | |
| ahr:164 max:183 slept:6.0 weight:147lbs | ||
| Tour de Randolph, not quite as hot and windy as last time, but I like to think that that's not the only reason it was easier to go faster without working too hard.
Legs still pretty sore from the Billygoat. And to think, had I been running really hard it still probably would have taken me the same amount of time (maybe longer) due to shoddy navigation, which would mean even worse legs today! | ||
| Note | |
| Got some O-related stuff done today. Arrangements for St. Louis arranged (getting in Thur night, leaving Monday afternoon, plus a car if anyone reading needs a ride), plus put in paperwork to take uncharged leave for TJOC... and put some serious thought into how long I can go Europe surrounding WOC. | ||
| C • TJOC 4 | ||
Sunday May 14 | ||
| Event: 28th Annual Billygoat Run | ||
| Orienteering race 2:57:00 [3]*** 12.8 km (13:50 / km) +450m 11:46 / km | |
| ahr:177 max:193 25c slept:6.0 shoes: Integrators (Red) | ||
| My first Billygoat! I had a good time today, took it easy, for the most part, just trying to get through without much hastle. At the Possum Trot and the Dillo Goat I managed to start off by neither reading the map well, nor following well, trying to do both too fast. So, having learned from that, I ran mostly with a group moving at a chill pace that allowed me to read the map a lot. I definitely felt rusty. There's something to be said for actually getting out on a map frequently.
I was with the same basic group of people from about control 3 until 9, at which point I picked up the pace to 10, then boomed 11, only to meet up with them all again a few controls later. Turns out that they all skipped 10, which put me in a good coasting position. Shared the ride all the way to 24, then said, "see ya!" and skipped 25. I took a nasty spill on the trail on the way to 24, and I thought for a moment that my first Billygoat would also be the site of my first real (acute) injury. But I was fine. I was looking up at a cairn off the side of the trail and as I looked down at the map I ended up landing on my left foot with a completely locked leg. The result was a beautiful pole vault over my left leg to a nice 10.0 face plant. I wish I had video! I had fun, but I also learned just how much I slow down to look at the map. Okay, so I haven't quantified it, but it was really obvious today that even though I'm not a very fast runner, my orienteering speed is wicked slow in comparison. | ||
- Splits | ||