Training Archive: walkIn the 7 days ending 2005-11-13:
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| M | T | W | H | F | S | S | |||||||
Sunday Nov 13 | ||
| Orienteering warm up/down 25:00 [1] | |
| shoes: VJ Falcon | ||
| Another run up along race course/stretching, run to start. Got there early and jogged some more, walked around trying to settle/focus. Then off.
Neither day did I do a cool down which was a mistake. Calves were tight after but ok now. | ||
| Orienteering race (Long-O Champs) 1:06:53 [4]*** 7.6 km (8:48 / km) +300m 7:21 / km | |
| spiked:11/11c shoes: VJ Falcon | ||
| Fair Hill Champs - 65, sunny, another great day. Nice course and had a great run. Very happy with run. Perhaps could improve with hindsight route choices but on the day, chose good routes and executed. One of those days where it all comes together - fun. Felt good at end and would have been more like a "Long-O" to be on the X course, but that's the way the gurus set it up.
1st M60; 1st Green Y Great job by Tom O, DVOA, Ron and all the others. Thanks. Look forward to getting back here - like WY or CO. Running across wide open prairies but without the O2 debt, so can run across, not just the first few paces. | ||
Green Y Long - Splits | ||
Saturday Nov 12 | ||
| Orienteering warm up/down 25:00 [1] | |
| shoes: VJ Pro 1 | ||
| Long warm up/stretch along race track and bleachers. Felt pretty good going into race. | ||
| Orienteering race 35:39 [4]*** 4.2 km (8:29 / km) +85m 7:42 / km | |
| spiked:6/11c shoes: VJ Pro 1 | ||
| Fair Hil Day 1 A - 65, sunny, beaut day.
Good run once I focussed on task at hand after 1 and 2 which were blurs, didn't focus on map/detail - just go! Lucky to survive with woods being forgiving. Main problem occurred at 5, never expected the top of a blow down to be considered a thicket. Went right by, too far R - my mistake, seeing the tree down but no real growth. Overshot by 100m or so then headed back higher and checked around the tree - just in case. Found the area of 10 also to be a mess and difficult to visualize/get through. Overall still a good run: 1st M60; 1st on Green Y and only under 40' | ||
Green Y 1 - Splits | ||
Friday Nov 11 | ||
| Event: US Long Course Champs | ||
| Trail run warm up/down 5:00 [1] | |
| shoes: VJ Pro 1 | ||
| Before the sprint, a hurried jog around the parking. Not enough. Take note for the weekend. | ||
| Orienteering race (Sprint) 18:25 [5]*** 2.65 km (6:57 / km) +80m 6:02 / km | |
| shoes: VJ Pro 1 | ||
| Fair Hill Sprint - 60, sunny. Nice run. Tried to run the course while taking note of the terrain and veg, a bit distracting but after the long drive and little warm up about right. Bobbled 9 by dropping to L thru marsh, slowed as hit trail and not having a clear plan. Up trail which was mucky and slow. Then slow up hill to 12.
3rd M60 | ||
Chapel Sprint - Splits | ||
Wednesday Nov 9 | ||
| Orienteering 40:00 [2]** 2.6 km (15:23 / km) | |
| weight:150lbs shoes: Soloman XA Blue/Yellow | ||
| Munnisunk Woods - 42, grey, damp. After wrm up/stch, ran a short pace change course in and out from the tobacco fields in the woods for few quick controls. A few map problems: like an old bridge crossing feature (?) now a pair of spurs was off a fair bit; also the MaryJane veg feature seems to have lost its leaves and looks very unhappy in the cold weather;-{ Otherwise reasonable run.
R knee was bothering overnight; clicks when I climb stairs, but was ok on the run. Did feel tired and will rest tomorrow. | ||
Tuesday Nov 8 | ||
| Trail run 42:00 [1]3.0 mi (14:00 / mi) | |
| weight:150lbs shoes: Verdict DS #1 | ||
| Short loop - 50, thin sun, lots of leaves. Easy run. Knees weary. Lyn went off on Purple loop, then I did 5x strides along esker wood road. Ran out of poop along horse tr and to home. | ||
Monday Nov 7 | ||
| Trail run warm up/down 40:00 [1]** | |
| ahr:122 max:178 weight:151lbs shoes: Asics DS Trnr | ||
| McLeans, from main entr. 55, sunny, breezy, wet leaves make trail slippery and covering roots, damp feel. Warm up jog, stretches, butts, knees, stride. then jog to start. Cool down after from start to car. | ||
| Trail run intervals 29:00 [4]** 4.44 km (6:32 / km) +9m 6:28 / km | |
| ahr:154 max:170 shoes: Asics DS Trnr | ||
| St Zotique - Plan: 4x 4'/rcy: > 2' or HR<130. Actual: 3x St Zotique (~1.1k) in about 4.44', and 2x St Z broken at half point (.6 for 1st, .5 for 2nd) @2.15'. Rcy was 2' for all, HR <130 in about 1'. The stretch of woods road has a slight uphill to it (30' per the usgs) or a false flat in biking terms. This was very similar to the straight stretch from 20k to 30k in the Montreal Marathon, on St Zotique, we did in 1985 - had been doing fine up until then. Tried to push here, died seeing the church at the top of the street not getting any closer. Walked most of the last 10k - Ugh!
Today was good - first and third were down the flat, second and last pair were up. 2nd was slightly slower. The pair totaled the fastest. Changed from doing a fourth to splitting it as could feel the tiredness from Sat, but wanted one more speed drill and breaking it seemed like an interesting idea. In the end all were getting faster, but felt harder. Good effort. Should be ready for weekend. | ||