Training Archive: walkIn the 7 days ending 2008-05-04:
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| M | T | W | H | F | S | S | ||||||||||||
Sunday May 4 | ||
| Orienteering warm up/down 30:00 [1] | |
| shoes: VJ Twister | ||
| WP Classic - 50, foggy. Long jog to start, stretching. | ||
| Orienteering race 1:14:04 [4]*** 5.79 km (12:48 / km) +225m 10:43 / km | |
| spiked:9/11c shoes: VJ Twister | ||
| WP Classic, Green X, M60 - 50, foggy.
Good run. Kept in good contact, careful. Slow going in blueberries but some long trail options. (Must work on blueberry running.) Bobble on final approach to 8 - got thrown off by green and a marsh misinterpretation. Plus not paying attention to that compass thingy. Wound up back on trail. Then came in to control from E expecting a gap in green but found solid mt laurel. Very open from W though so nice exit - arghh. Was also low on 4. Nice weekend by West Point. Courses were first class and a good use of the terrain. Challenging as ever. Look forward to getting back next year. | ||
| Note | |
| ADDED NOTE: Reviewing the results for the weekend and I see I got 4th in M60 for the Middle and Long, and 3rd in the Spring in M65. Pays to choose your age groups. | ||
Classic Green X - Splits | ||
Saturday May 3 | ||
| Event: West Point A-Meet | ||
| Trail run warm up/down 20:00 [1] | |
| shoes: VJ Twister | ||
| Jogging to start of Middle, long walking climb up rough road, lots of stretching. | ||
| Orienteering race 1:01:30 [4]*** 3.8 km (16:11 / km) +160m 13:22 / km | |
| spiked:7/12c shoes: VJ Twister | ||
| West Point Middle, Green X M60 - 50, foggy, lt driz, wet.
OK run but slow. Normal WP problems getting used to lots of BIG rock not on map, like BIG rock/cliff just after leaving road going to 3. Also bags were neatly tucked away at many of features, a true test. Like 4 - buried in a small unmapped crevice/rock face on hillside facing away from approach. Missed by going to other side of hill and missing it, circled around and found it coming back (-4'). On 8, lost track of the steeps, forgetting that rocky slopes are just close contour lines. Finally got it but lost side-to-side position. Saw Lyn leaving control - thank you! | ||
| Orienteering warm up/down 20:00 [1] | |
| shoes: VJ Twister | ||
| Jogging/stretching before sprints | ||
| Orienteering race 35:38 [4]*** 2.5 km (14:15 / km) +60m 12:44 / km | |
| spiked:13/16c shoes: VJ Twister | ||
| West Point Sprint. O/B/G - 60, Fog lifted a bit and sun kept threatening.
Nice course on ISSOM 2007 std map. Not used to this map style, esp the symbols used for paved vs unpaved trails which through me going to 4 - 7. Still had good run going up to 6 when some concertina wire and other runners provided a distraction. Headed towards 7 and hit trail but had no idea of location. Ran following trail crossing a paved road but because of above noted map std issue, it didn't click. Kept going and had LOTS of fun exploring a nice hillside with Rhonda (will she ever speak to me again? Probably will never make the mistake of following this major klutz! Sorry Rhonda.) Tried to make the map fit the trails, roads, contours but just could not make it work - until we finally happened to wander back close to the road and it started to make sense again. About 14' of wandering!! Nice when the win time was 17'. Rest went fine except went between the wrong buildings at 16. | ||
Middle Green X - Splits | ||
Friday May 2 | ||
| Strength (nycb 2) 55:00 [1] | |
| Normal routine instead of a short fun in the drizzle. | ||
| Note | |
| AOWN - We had visitors just before we left for West Point. So this is a belated posting. Still they were pretty. | ||
Thursday May 1 | ||
| Cycling warm up/down (Recumbunt) 15:00 [1] | |
| weight:148lbs | ||
| Loosening up. Legs heavy.
Watched the Spin Class for a little bit on the way up. Booming music and either very high revs or very low and hard pushing. Didn't look like cycling that I know. | ||
| Stretching 25:00 [0] | |
| Lots of work on hips/butt/front leg using yoga band etc. Incl 5' crunches of various types and then threw weight ball with Lyn, 2kg and then a short bit w 3kg. | ||
| Water 5:00 [1] | |
| 4 laps crawl
4 breast 2 crawl Gradually increasing this but it's still a struggle, not really the swimming though I tend to sink towards the end of the crawl laps. Just a bore, but a good change for the body after the running. | ||
Wednesday Apr 30 | ||
| Trail run 1:15:00 [2] | |
| weight:148lbs shoes: DS Trainer XII | ||
| Horse - Purple loop - 46, sunny, some breeze. Seemed cool starting, like winter again. What happened to spring?
Steady run but got hard as Lyn was fiesty after a couple days off. Pushed to tag along but eventually ran out of steam, esp once she hit the road and took off. Nice run though. Birds are out twittering, a hawk went overhead, checked out some furry scat maybe coyote. | ||
Tuesday Apr 29 | ||
| Trail run warm up/down 38:00 [1] 4.5 km (8:27 / km) +20m 8:16 / km | |
| ahr:140 max:162 weight:149lbs shoes: Attack II | ||
| Horse Tr to Bridge, start of interval, including stretch; then back afterwards - 45, rain. Had stopped as I got ready but restarted just as I was about to go out. So, now what? Lyn had the car and it wasn't that hard. As they say the hardest part of running in rain is the first step out the door. Once going it was rather nice.
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| Trail run intervals 29:50 [4] 4.5 km (6:38 / km) +75m 6:07 / km | |
| ahr:156 max:170 shoes: Attack II | ||
| Toby Loop Repeats - The trail around Spring Pond that Lyn used to walk our dog Toby when he was still mobile, just about every day. Nice loop, 1.5k total; flat on woods road for first half, then contours along the pond on a narrow trail negotiating some wet spots (esp after 3" of rain) and finishes straight up esker to the woods road again for about a 50m final "sprint". Rcy is jog down steep, rocky part of the road and a flat section back to bridge. Split is 1.2k on/350m rcy. Was going to try this with 1 loop, possibly a second if it went ok and parts all cooperated. First was ok and HR ok and parts ok. Same result on 2nd which was even a bit faster. So time to HTFU and off for a 3rd, which again felt ok. Nice route - until you hit the final bit up to the esker, very mean.
Splits/AHR/MHR 6.52/151/164 6.43/156/170 6.47/160/170 All with about 3' rcy time. | ||
Monday Apr 28 | ||
| Cycling warm up/down (Recumbunt) 20:00 [1] | |
| weight:149lbs | ||
| Trying to get into it and spin some. Spent most of the time trying to find something reasonable to watch (and read subtitles of) on the funky little tv. Went from the end of the Gulf Stream due to drop in salinity from the melted polar ice to some stock stuff on CNBC. Mostly just distracting. | ||
| Stretching 30:00 [0] | |
| Lots of stretching focusing on front of hip and the hamstrings. Finished with about 5' of crunches of varying types. | ||
| Water 5:00 [1] | |
| Actually got to the pool and swam with the "lovely" Lyn, recognizing her fancy new suit today. Doubled my laps:
4 crawl 2 breast 1 fly 1 crawl By then I was sinking, so off to the hot tub. | ||