Training Archive: walkIn the 7 days ending 2006-10-08:
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| M | T | W | H | F | S | S | ||||||||
Sunday Oct 8 | ||
| Trail run warm up/down 20:00 [1] | |
| shoes: VJ Integrator | ||
| Rocky Ridge - 65, sunny, dry woods. Jogging out to start and back/stretch/ more jogging about. Felt pretty good. | ||
| Orienteering race 1:10:58 [4]*** 6.7 km (10:36 / km) | |
| spiked:8/10c shoes: VJ Integrator | ||
| NA Long Champs @ Rocky Ridge, Course 5 - 65, sunny, dry woods, still leaves but not an issue today. Marshes mapped haphazardly and caused problem to 3 when try to cross waist deep water mapped as ok. Loss about 3' on route which was probably not the best. Started bad w 2' loss on 1 by ignoring compass and going too far L and seeing nothing that made sense. Turned and went straight in - finally. Rest went well, just slow with lots of long road runs esp to 8.
5th M55-64, M60 and on course. Challenging group. | ||
Long Course 5 - Splits | ||
Saturday Oct 7 | ||
| Trail run warm up/down 30:00 [1] | |
| shoes: VJ Integrator | ||
| Rocky Ridge - 65, sunny. Great day. Jogging around ranch area/stretching and then long jog out to start. Felt good. | ||
| Orienteering race 38:58 [4]*** 3.4 km (11:28 / km) | |
| spiked:11/11c shoes: VJ Integrator | ||
| NA Champs @ Rocky Ridge, Course 5 - 65, sunny, nice running. Leaves just starting to fall, limited vis.
Good clean run, cautious and slow, trying to take careful read of map and getting bit bolder as went along. Maybe should have gone to trail on way to 6 for about 1' loss. Rest just slow and careful. 6th M55-64 and on course, 4th M60. | ||
Middle Course 5 - Splits | ||
Friday Oct 6 | ||
| Event: 2006 North American Championships (Golden Leaf Orienteering Fest) | ||
| Trail run warm up/down 20:00 [1] | |
| shoes: Attack II | ||
| McMaster U campus - 55, breezy, chilly. Running training course and warm up jog. Gradually got warm and then the breeze died for comfortable run. | ||
| Orienteering 1:00:00 [1]*** | |
| shoes: VJ Pro 1 | ||
| Rocky Ridge training area - 60, sunny. Working around the new area of map with Lyn trying to share a map. Difficult - next time get 2, but like much of this weekend, maps way overpriced. Anyway, found terrain pretty terrifying. Vague, not much in way of features, rocky even in non "pavement" areas, and poor visibility with leaves just changing. Go slow! | ||
| Orienteering race 15:56 [4]*** 2.4 km (6:38 / km) | |
| spiked:15/16c shoes: Attack II | ||
| NA Sprint Champs @ McMasters, Course 2 - 60, sunny, very nice running. Good clean run. Slowish but able to read map and make good route choices all way around. Only bobble was trying to go past one too many building to the Go control.
5th M55-64, 3rd M60, 13th on course. | ||
Sprint 2 - Splits | ||
Wednesday Oct 4 | ||
| Trail run 39:39 [1] | |
| weight:147lbs shoes: DS Trainer X | ||
| Beaver Tr - 80 and humid - thought summer was over. Easy sloggish going out. 2 sets of 5 x 15 paces hard/20 easy with about 3' in between. Strides felt good but otherwise kind of a push.
Afternoon run - morning went birding again. Got 31 types including an Osprey working across the pond. | ||
Tuesday Oct 3 | ||
| Trail run 44:00 [1]3.0 mi (14:40 / mi) | |
| weight:146lbs shoes: DS Trainer X | ||
| Short Loop - 60, sunny, nice day. Started slow but after stretching, legs got into it and didn't feel too bad. Did half doz strides or so focussing on form - good distraction and got a good feel. Still, a loggy feeling in the legs and tired out towards the end. | ||
Monday Oct 2 | ||
| Note | |
| weight:147lbs (rest day) | ||
| SOM Day After headed to Country Sports looking for fuel canisters. They were out but found some nice sales on summer stuff.
Weight up after yesterday's refueling - ice cream cones at Tulmeadow Farm on way home. Yum! Then super pizzafication with Lyn's super special veggie-topped-with-pepperoni pizza. No left overs for today. Yummy Yum. | ||