Training Archive: walkIn the 7 days ending 2006-05-21:
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| M | T | W | H | F | S | S | ||||||||
Sunday May 21 | ||
| Trail run warm up/down 15:00 [1] | |
| shoes: VJ Falcon | ||
| Hawn SP - 60. Jogging around before start, stretching. Trying to get going but quite tired. HR jumped immediately into 130s and even to 165 with little urging during warm up. Settled around 140 during a jog along road but just seemed high with no effort. Not a good sign. | ||
| Orienteering race 2:07:09 [3]*** 9.23 km (13:47 / km) +210m 12:22 / km | |
| ahr:145 max:168 spiked:10/15c shoes: VJ Falcon | ||
| Team Trials Red - Hawn SP, MO - 60, wet from early a.m. rain with some sprinkles during run. Not a good day. Lot waist high veg, scrub oak etc, made for slow and tiring run and low vis.
Seemed unfocussed from start and ran into same kid on first real O control (he started 2' ahead) quite lost and he hung with me thru some of my search for 6. Think he found it and went on when I was off searching elsewhere. Never saw him again; he DNFed. Anyway my lack of good focus and the slight distraction of another parallel runner threw me off those early controls. Settled down and hit the rest but very slowly. Wound up 5th M45, well back, but 6th on old men Red. Would have won M35 both days. Hmmm - change class next time? More on HR: Started ok and rose into AHR of mid 150s during first 5 controls, with peak of 168 at 6. Then dropped to 140s for 6-8 and to mid 130s rest of course, peaking in low 150s thru 12 and only in 140s for 13-15. Lost signal at end. Not sure what that means but really had little umph today and focus was off all day. Overall - nice course - fun running longer course with very distinctly different route choice and nav problems. Tho had energy problem, still glad I did the Red. Nice weekend by SLOC. Thanks. | ||
Red - Splits | ||
Saturday May 20 | ||
| Trail run warm up/down 20:00 [1] | |
| shoes: VJ Falcon | ||
| SF Scout Ranch - Jogging around getting knees going. Got HR gradually into 140 range. | ||
| Orienteering race 44:42 [4]*** 4.61 km (9:42 / km) +95m 8:47 / km | |
| ahr:153 max:185 spiked:9/14c shoes: VJ Falcon | ||
| Team Trial Red @ SF Scout Ranch, Farmington, MO - 70, clear, woods much like CT veg but terrain spur/reentrant type requiring careful O. Had pretty good run overall with only a few slight bobbles. Not much route choice, mostly straight and keep careful track of position which I managed today. Interestingly got picked up at 8 by a young Oer who followed right on my heels around rest of course. He was very much in over his O capability but able to stay with a slow old man.
3rd M45, 3rd among old men on Red. Wore HRM for first time this spring. AHR started low in 135 region and gradually grew to 160s by last 4 controls with MHR peaking at 185 on final sprint to finish. | ||
Red - Splits | ||
Friday May 19 | ||
| Event: US Team Trials | ||
| Trail run warm up/down 25:00 [1] | |
| shoes: Soloman XA Blue/Yellow | ||
| St Louis Team Trial Sprint - 80, sunny - quite a change from rainy NE. Jog around start area, mostly on grass, stretching, butt kicks, high knees. Try to get the knees loosened up. | ||
| Orienteering race (Sprint) 21:27 [5]*** 2.62 km (8:11 / km) +75m 7:10 / km | |
| spiked:16/17c shoes: Soloman XA Blue/Yellow | ||
| Team Sprint - U Missouri-St L campus - Good effort on nice course. Different running a sprint on a campus grounds - fast, open so tend to overpush. | ||
| Orienteering 1:00:00 [1]*** | |
| shoes: Salomon XA Pro | ||
| Model event at SF - After the Sprint, went down to check out the mapping. Scale was changed to 1/10000 and mods made to the veg and rocks. Had lot of trouble interpreting features like rocks and veg on the new map. Really worried about tomorrow. (Wish I had a similar experience for Hawn.) Turned out ok as never used any rocks and veg didn't matter. Amazingly ran the course Sat and saw 1 rock! but caution was good. | ||
Sprint - Splits | ||
Wednesday May 17 | ||
| Trail run tempo 1:00:00 [4]6.0 mi (10:00 / mi) | |
| weight:150lbs shoes: Asics DS Trnr | ||
| Purple Loop - 70, humid. Nice run. Pushed first hill to gate, then again about 10' along trail to pond and another 5' downhill to junction. Easy rest of way back checking out high water marks of streams.
Knees felt pretty good, a few twinges but generally much improved. Combination of couple days rest from BG and week on GC seems to be working. | ||
| Note | |
| Morning bird walk - saw 18 birds/heard 15, not that I could identify most without the assistance of the 2 leaders. Seeing the birds is much like O, now that leaf out is well underway they are very difficult to see. | ||
Tuesday May 16 | ||
| Strength (nycb 1) 1:00:00 [1] | |
| weight:150lbs | ||
| Abs need more of this.
Watched an inch of rain fall during this morning. May run later if it slows down a little. | ||