Training Archive: walkIn the 7 days ending 2006-05-06:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
| ||||||||||
| S | M | T | W | H | F | S | ||||||||
Saturday May 6 | ||
| Event: West Point A meet | ||
| Trail run warm up/down 30:00 [1] | |
| shoes: VJ Falcon | ||
| Wt Pt - 65, warm. Running around the lake to loosen up legs and get old body moving plus stretching. Knees felt ok until got out of car to walk to regist and the L knot retightened. So tried a fair amount of jogging to warm it up. Didn't bother during race. | ||
| Orienteering race 1:00:48 [4]*** 4.93 km (12:20 / km) +175m 10:28 / km | |
| spiked:9/12c shoes: VJ Falcon | ||
| Wt Pt Day 1 Long Pond Mt Green X - Good clean run all the way except for 7, lost contact and strayed R before locating (lost ~1'). Otherwise overshot a bit on 4 then turned and saw bag and to 11 went to wrong end of wall and took a bit to see Dean punch at the other end.
1st M60, 2nd Men 1" behind Glen and 39" behind an M-18. (The good part of the weekend!) | ||
| Orienteering race (Sprint) 26:09 [4]*** 2.88 km (9:05 / km) +100m 7:44 / km | |
| spiked:17/18c shoes: Salomon XA Pro | ||
| Team Sprints - Good effort, just slow on hills. Nice course - Thanks Peter. | ||
Green X - Splits | ||
West Point Sprint (Team fundraiser) - Splits | ||
Friday May 5 | ||
| Trail run 40:00 [1]3.0 mi (13:19 / mi) | |
| weight:151lbs shoes: Asics DS Trnr | ||
| Short loop - 60, humid, sunny. Felt better today. Pushed first hill, then from gate did series of speeds: 20 paces hard/30 easy, about 6x.
Knot in muscle at top of back of calf continues to be a bother. Icing, heat and motrin to try to contain the damage during this series of race weekends. | ||
Thursday May 4 | ||
| Trail run 1:00:00 [1]6.0 mi (10:00 / mi) | |
| weight:151lbs shoes: NB 833 | ||
| Purple loop - 60, quite humid - summer's coming. This was a real slog: knees didn't want to know for the warmup section and stretching (15'), then they got better but no energy and just had no push. Could be a long weekend. | ||
Wednesday May 3 | ||
| Note | |
| weight:152lbs | ||
| Went bird watching at the Meadows in the rain. Saw 26 species, heard 3 others. | ||
Tuesday May 2 | ||
| Trail run warm up/down 12:00 [2]*** +60m | |
| weight:154lbs shoes: VJ Falcon | ||
| Paugussett - 50, grey, threatening rain which nicely held off till finished and changing back in parking lot. Up trail trying to follow Peter until it became straight up and walked the last bit while he danced on. | ||
| Orienteering 42:08 [4]**** 3.12 km (13:30 / km) | |
| shoes: VJ Falcon | ||
| Paugussett- with Peter and Spike. Green course from the Gari Williams Memorial event 11/14/04 starting at #1, running course thru #10 and then finish at 1. Idea was to run it, catch breath, compare route notes, screw ups etc and then do it again. Peter went off first and hung streamers at (near) the feature to give him a bit of handicap as can't make it too easy. Then Spike after about 4' and me once he got out of sight.
The course was a nice criss-cross thing that Gari sketched out in a very technical section. Ran it pretty well tho went high into 3 before dropping down to streamerless feature. problem with 4 - missed route, relocated but then wound up way off at other bits of streamer. Headed to 5 but off - a fukawy moment till figured it . Rest went ok. | ||
| Orienteering 33:43 [4]**** 3.12 km (10:48 / km) | |
| shoes: VJ Falcon | ||
| Round 2 - Much better this round. Still boomed 4 - got the route right up to the last bit, didn't go far enough getting into the wrong reentrant - no streamer - continuing down to same place as last time - acchh! Headed off to 5 but hit hill to S. Up over wrong hill to 7. Rest went ok. Tried to push pace while still reading map. | ||
| Orienteering warm up/down 25:00 [3]*** | |
| shoes: VJ Falcon | ||
| Cool down - Peter wanted to check out streamers at 3 and show me the proper reentrant at 4 - quite a bit further than I had gone. Then headed back while Peter and Spike critiqued contour lines on a couple sections of the map. I have enough trouble keeping track of my location.
Great work out - Thanks guys. | ||
Sunday Apr 30 | ||
| Trail run warm up/down 20:00 [1] | |
| shoes: VJ Falcon | ||
| Pinnacle Camp - 65, sunny. Jogged around before Long-o with some kicks and stretches. Bit weary today and took a while for knees to loosen up. Muscle at top of calf knots up after sitting around and takes a while to loosen up. | ||
| Orienteering race (Long-O Champs) 1:32:32 [4]*** 8.35 km (11:05 / km) +270m 9:32 / km | |
| spiked:12/14c shoes: VJ Falcon | ||
| EMPO Gr X - Boomed #1 badly, dropping too low from start triangle to big plateau and then followed stream to lower junction before realizing possible location - about 9 lines down. Climb, climb, climb - bad start for a long course with lots of climb to come.
Also bobled 2 a bit. Then settled down for the rest. Lots of trail running and was not going too fast but steady. Wound up climbing later steep stuff. Not too sure about some of the route choices but got there. 2nd M60 Great weekend. Thanks EMPO folks. Good job. | ||
Green X2 (Long-O) - Splits | ||