Training Archive: walkIn the 7 days ending 2007-11-11:
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| M | T | W | H | F | S | S | |||||||||
Sunday Nov 11 | ||
| Trail run warm up/down 5:00 [1] | |
| weight:145lbs shoes: VJ Falcon | ||
| Running about along trail and slightly up hill to warm up and test clothing layers. Decided to start with gloves. Rest ok, but found shirts a bit warm once going. | ||
| Orienteering race 1:16:52 [4] *** 6.4 km (12:01 / km) +190m 10:27 / km | |
| spiked:10/14c shoes: VJ Falcon | ||
| Sessions Woods, Red - 36, clear, bit of wind at reg.
What nice woods! And what a great map;-} But why couldn't I have had a run like this last week? Guess I have been on this area a bit now and then. Despite that, I did have a good run, and it might be even worse to be too familiar as you make assumptions about location/routes etc that might not be the best. Nice course by Rich fully utilizing the area. FR say 7.6k. Phil got me by a minute (the minute I spent having a gu and water) but got Glen by 6. [Sorry - meant 4, rounded as FR doesn't show seconds until you get into the depths of it} | ||
| C • 80 - 77 = 6? 5 | ||
| Orienteering (Control pick up) 56:00 [2] *** | |
| spiked:12/12c shoes: VJ Falcon | ||
| Another run around the N end of the area picking up bags. Nice, gradually rolling terrain. Should have come out here to prep for the champs. The woods are vague and trashy enough to get in the mood. | ||
| Note | |
| Recovery meal of yummy Lyn's yummy pizza and BJ Villages! | ||
Red - Splits | ||
Saturday Nov 10 | ||
| Hiking 15:00 [1] 1.3 mi (11:32 / mi) | |
| weight:145lbs shoes: Salomon XA Pro | ||
| Walk around the block in late afternoon, checking out the scenery. Lots of leaves still up in full yellow/orange/red colors.
Also explored a small trail from the neighborhood to a woods patch that had been mown into a rough open field. It's the trail to that street's dumping ground for leaves, grass clippings, brush etc. So much for pristine open space. Note: Deported "Einstein" back to the library. Had enough of reading his love letters to his first wife-to-be and other provoking trivia. Ugh! Give me a break. Imported a dissertation on the "Archimedes Codex" discovery and interpretation. | ||
| C • Map Clip 3 | ||
Friday Nov 9 | ||
| Cycling (Road) 53:00 [2] | |
| weight:146lbs | ||
| W Simsbury w hills - 38, grey, damp cold. More layers to put on for riding. Trying to figure out proper number, wore 4 on top - probably one too many as got sweaty by half way.
Another push effort but legs are feeling the earlier one. Good! Lot more work to do. A few more of these and then will head for the hills. | ||
| C • Aren't you a little out of ... 2 | ||
Thursday Nov 8 | ||
| Strength (nycb 1) 1:00:00 [1] | |
| weight:146lbs | ||
| Tried this other version for a change, much more physical or maybe just not used to it. Worked abs, legs a lot. | ||
Wednesday Nov 7 | ||
| Cycling (Road) 37:00 [2] | |
| weight:148lbs | ||
| W Simsbury loop w/o hills - 42, sunny w puffy clouds and stiff NW breeze.
Breeze made up for flatness of loop. Fortunately only a short section on Farms Vill Rd was really into it. Nice ride. Pushed high spin rate and high effort all way around. Felt good and about 20' faster than normally do this. Guess been doggin' it. Now both quads feel it. Great - more to come. Caught up to Lyn just before getting home - she ran the Horse Tr with a couple long surges so good thing I rode. | ||
| Stretching 10:00 [1] | |
| Worked on L ham, back, | ||
Tuesday Nov 6 | ||
| Strength (nycb 2) 55:00 [1] | |
| weight:146lbs | ||
| Raining out. Was going to start this week of no impact training with a bike ride even if it were raining - last night's thought. The reality this morning set in - I don't need to do cold and wet rides anymore. So rolled around the family room instead. | ||
| Cycling (Wind trainer) 20:00 [2] | |
| Rain stopped and Lyn decided to go for a run (Purple route). Roads still wet. So to the basement and get this going. Hmm - reminded me of why I haven't done this for a long time. Boring. But a good spin so of value. Didn't bother the butt so a ride may be in the cards. Did slightly bother the R knee so maybe seat too low. It didn't feel right. Wore different shoes - very old O shoes, no studs, that I found deep in the closet during a recent clean out. Have slightly thicker soles which may have caused the irritation. | ||
| Strength (Wall weights) 5:00 [3] | |
| Final round for the day: 4' double pole, 1' single. Another of those "haven't done this for a while and now I remember why!" This seemed to be a good start to get the arms going again. | ||
| Note | |
| On a very positive note - heard from the insurance company today. They have been chasing Continental about our lost luggage. Continental has finally, after 3 mon, figured a $ amount which is now being reviewed by their auditors. A check should be forthcoming. So - with the check received from the insurance company, straight away, plus our share of this, we will be pretty whole and a lot more than we expected.
Still, would rather have our stuff. In three months of looking there still quite a few things that we can't find as replacements. The big things were easy; got those. It's little things like a pair of polypro mittens that I have run in for 30 years. They don't make them. A very nice running hat that I cannot find a replacement for. Quite a few other small things that we found over the years - just not available or can't find. | ||
Monday Nov 5 | ||
| Note | |
| weight:147lbs | ||
| US Champs Thoughts: The weekend was a pleasure to participate in. The organization was top rate, although I and all my contemporaries are disappointed in the class allocation, the venue was fine - definitely a challenge, weather was excellent, courses were a challenge befitting the terrain. That said, I am very disappointed in my own performance. After a reasonable start on Friday, the two Classic days were a sloppy display of novice O. Basic fundamental errors occurred throughout both days with very good legs interspersed.
Reflecting upon this for some lesson to learn, the performance was actually not far off what I expected. Not what I hoped for, but expected. Based on the limited type of training for the last 6 months due to the hamstring nagging soreness, endurance fitness is lacking. Strength and desire to run up hills remains, but that leaves one vulnerable to mental dislocations (like going 10 feet past the first control on Sunday and not looking around causing a 5' error). In years past when I prepared for the US Champs I would incorporated woods intervals and hill repeats along with long runs into the training routine. I also searched out similar terrain to practice on. This year has strayed from that preparation, focussing on competitions followed by easy recovery trail runs. Just not the same. Beside not allowing the ham to recover, it distracts from the technique training and the pure hill strength running. This year, included in 96 orienteering items logged for 93 hours, I have run 53 O races: 16 in Europe, 20 A meet events and 17 local events. In addition we started the year running in 10 various road races. This during base period when we should have been enjoying long runs or skiing or something else. The accumulation of all this seems to be a non-focus which has been getting worse as the summer turned to fall to this weekend. During the Europe trips the events seemed to be marked by good efforts except for one really bad leg, a pattern that continued during the fall. Sat-Sun were marked with multiple booms: 5 majors on Sat, 3 on Sun. Time to settle, get on a Vit I diet, enjoy easy local meets (3 left), and try to prepare for Manchester. Sorry for the dirge. As one of the Swedish runners said at the Italian: "O has a thousand ways of humbling you." I have found many recently. | ||
| C • Humbling O 2 | ||
| C • O Hours 2 | ||