Training Archive: walkIn the 7 days ending 2007-03-04:
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| M | T | W | H | F | S | S | |||||||||
Sunday Mar 4 | ||
| Orienteering warm up/down 25:00 [1] | |
| shoes: VJ Integrator | ||
| Umstead Day 3 - Running around trying to warm up. managed to, then found a nice sunny spot near the start to stretch. 40ish, sunny.
Also a brief run about afterwards with Lyn back to car. We had been looking at results and the cold quickly settled in. Also realized first thing in the morning that hadn't done any after run on Sat and legs felt it. Important to let the legs recover. | ||
| Orienteering race 59:57 [4]*** 6.4 km (9:22 / km) +195m 8:08 / km | |
| spiked:12/12c shoes: VJ Integrator | ||
| Umstead Day 3, Green - 40, sunny. Ran in short sleeves w no gloves. Hand cold to start but warmed up tho would get cold a bit now and then. Probably at the threshhold for another layer.
Good clean run, pretty straight forward nav w course seeming to be more a long dist effort though some of the controls were low or behind downed trees that caused problems. I hesitated a couple times when the bag wasn't there but moving just a bit and woohoo - a bag;-} Only real issue was route choice to 12 - went L across bridge when R was shorter and faster. When we left, I was 1st M60 again, so also overall. Possbly 4th on green for weekend. Not sure of place on Green today as quite a few cadets were ahead. Nice course, great weekend. Thanks to BOK, the Team, Vlad and all for a good job. | ||
Sunday: Green - Splits | ||
Saturday Mar 3 | ||
| Orienteering warm up/down 25 [1] | |
| shoes: VJ Integrator | ||
| Umstead Day 2 - Jogging around before, stretching, jogging to start. | ||
| Orienteering race 54:39 [4]*** 4.63 km (11:48 / km) +190m 9:48 / km | |
| spiked:11/12c shoes: VJ Integrator | ||
| Umstead Day 2, Green - 65, sunny. Open woods with patches of downfall that were mapped inconsistently.
Lost a bit going straight to 2 thru med Gr and slowed climbing over trees. Better to go down ride maybe. Lost big time going to 19 - (-6or7') Went more or less straight aiming for trail leading to it. Bit low and wound up in gr below trail. Got up to trail and ran to bend to head off. But at the bend was a huge cairn/rock pile. Saw nothing on map until 200 m further on. So head back to another reentrant and dive into the med gr junk again. Explore large ditch for a while until realize error and head straight to it. Later got Baltered when he pointed out the rocky ground symbol used for that one cairn and that should not depend on just one thing. When the brain farts, everthing gets obscured. 1stM60, 9th Gr. Exc for that attackpoint issue nice fun run on good course. Thanks Peggy. | ||
| C • Peter 1 | ||
Saturday: Green - Splits | ||
Friday Mar 2 | ||
| Event: BOK/US Team Umstead 007 | ||
| woods run warm up/down 1:00:00 [1] | |
| weight:146lbs shoes: VJ Integrator | ||
| Umstead - Model, warm up jog and jog back from finish. 60, sunny. Nice. Open woods with really vague point features, but contours and green is pretty good. | ||
| Orienteering race 20:55 [4]*** 2.1 km (9:58 / km) | |
| spiked:8/10c shoes: VJ Integrator | ||
| Umstead Sprint - Generally good run tho slow. Lost 30" looking for 1 and 1.30 looking for 10, the Go control. Otherwise pretty clean. | ||
Short Sprint - Splits | ||
Thursday Mar 1 | ||
| Trail run 36:00 [1]3.0 mi (11:59 / mi) | |
| weight:147lbs shoes: Soloman XA Blue/Yellow | ||
| Beaver Tr - 36, sunny with hint of the clouds/weather to come (and actually arrived as we were trying to enjoy coffee;-{ Snow soft and varied from 2-3" down to a firm layer but good running anyway.
Threw in some speed strides: 5x 15 paces hard/20 rcy. One set going out/another coming back. Overall felt good. Couple days of non running has helped. Nice run listening to footsteps, birds and other non-Ipod things. | ||
Wednesday Feb 28 | ||
| Skiing long (xc) 1:30:00 [1] | |
| weight:147lbs shoes: Fischer Hobacks | ||
| Same as yesterday (w/o the zigzags) - 40, severe clear exc for a brief flock of cumulus mid way through the excursion. Another nice. Snow had frozen up a bit overnight but by the time we got out ;-} the sun had gotten to most of the route and softened things up nicely. The sunny end of the field is getting really thin with soil poking through in spots. Rest has nice cover. The trail was fine - been skied a bunch so had a good track and only a few footprints or snowshoe prints marred it but they mainly stayed to the side. Not so in the fields. There is an entire field to walk across and two sets of prints went right along our track from yesterday. Of course one went down our tracks. As bad as dog owners and leashes. | ||
Tuesday Feb 27 | ||
| Hiking 2:00 [1] | |
| weight:148lbs | ||
| More zigzaging before we headed out. About 1-2" of new snow which cleared fine. The most notable part, and the only reason to log, was:
AOWN: We were seranaded by a female Cardinal throughout the effort. She was perched at the tip of a tall tree in the side yard. | ||
| Skiing long (xc) 1:30:00 [1] | |
| shoes: Fischer Hobacks | ||
| Mcleans Fields to the woods rd to the main junc and back - 38, grey with peeks of sun, bits of snow and hint of mist towards end. Sticky wet snow, but a surge of inspiration conspired to remember to grab some wax. Just before hitting the snow, spread on some F4 Glide wax and it did the trick. Not sure if it's for xc or dh; doesn't matter as kept us from serious glomming of snow. Nice peaceful day. Saw one guy just after we turned around. Of course, he walked right down the middle of our track. But the snow was soft enough that it didn't matter. Snow was actually quite nice - the dense layer we were running on last week is a perfect base, and the trickly 2-3" received each of the last few days provide nice cover to that. | ||
Monday Feb 26 | ||
| Hiking 15:00 [1] | |
| weight:148lbs | ||
| As there seems to be offence taken about considering snow shovelling as training, I'll report about the hike I took this morning. It was really nice in beautiful winter conditions with about 3" of new snow at 28 deg. The route was rather zigzagy with zigs of about 30' followed by a zag of equal distance. At the end of each zig, a bit of back exercise routine was included though not added separately. No lifting was involved in the zag. The zigs did include pushing a snow shovel around, but that also is not included. May wear the FR next time to measure the accuracy of the route. | ||
| C • That's some hike! 5 | ||