Training Log Archive: BPIn the 7 days ending Apr 30, 2011:
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Saturday Apr 30, 2011 #
Event: West Point A-meet
Walking warm up/down 30:00 [1] 2.5 km (12:00 / km)
To the start with some strides.
Note
Very pleasant dinner in Highland Falls with Bob and Beth, Jim, Hans and Ernst. Then back to Fishkill for lights out and sleepybys by 8.30- life in the fast lane!!
9 AM
Orienteering race (middle green X) 41:08 **** 4.43 km (9:17 / km) +147m 7:58 / km
spiked:11/15c
Aagh- bad Dobby- C level race with about 7 mins dropped. Messed up 1 off to left, reasonable next few but confidence in circle not really there- then stupid error on 6 as I was standing on top of the right knoll and got lured to another flag- again lack of confidence- then messed up 12 and 13 - compass off to left for 12 and drifted too low before realizing- 13 was on line then got the jitters about which line of cliffs- eventually read the map and saw the indistinct trail. Oh well a wake up call.
Consoled myself with " oh well first time at West Point" stuff. Anyhow later realized the source of my poor compass lines - usually for middle and sprint I use a thumb compass and for long a baseplate (don't ask my why old habits i guess) - anyhow I used a baseplate for this race and also wore a whistle (don't usually although I should) with a substantial metal clip on the end - likely interference.
Straight line =3.5k
Consoled myself with " oh well first time at West Point" stuff. Anyhow later realized the source of my poor compass lines - usually for middle and sprint I use a thumb compass and for long a baseplate (don't ask my why old habits i guess) - anyhow I used a baseplate for this race and also wore a whistle (don't usually although I should) with a substantial metal clip on the end - likely interference.
Straight line =3.5k
1 PM
Orienteering race (sprint OBGr) 17:14 [4] **** 2.37 km (7:16 / km) +48m 6:36 / km
spiked:14/15c
Felt pretty fresh after middle and started well and should have been a 15min job overall B race but dropped an bout 1;15 on control 7 by running past the line of small cliffs near the trail and got confused around 13 (30secs). At least better than the morning :-) A very technical sprint with lots of room for error.
Straight line 2.1k
Straight line 2.1k
Friday Apr 29, 2011 #
Note
(rest day)
Admission- especially given not being a royalist- got up early to watch the pageantry, pomp and circumstance of the Royal Wedding- by spousal decree (personal note- met Ros 30 years ago at an Aussie party for Lady Di's wedding)- so, the things we do for love! And just maybe emotional ties to the United Kingdom and Commonwealth run deeper than I care to admit.
Thursday Apr 28, 2011 #
Walking 20:00 [1] 2.0 km (10:00 / km)
Muggy muggy muggy....
Jogging warm up/down 15:00 [2] 2.5 km (6:00 / km)
Muggy and wet but storm passed so not too bad. Warm up before O with stretches and some strides
6 PM
Orienteering race 18:05 [4] *** 3.47 km (5:13 / km) +3m 5:12 / km
spiked:14/14c
Park O on updated fresh Pond ISSOM map thanks to Ed. 3 loop motala from Larry made it interesting. Fairly efficient run and solid effort with no significant problems - maybe 20 sec from hesitations (loop C from 4-5 cutting in too soon) and 1 route choice on loop A from 2-3 that could be improved on - so maybe 35 sec dropped. Brendan and Ross fastest around 16:15 and 3 of us within 7 secs around the18 min mark. Sequence CBA with 6;55, 6:09 and 5;01 (unfortunately autosplits function was on so some extra splits recorded).
Note: so used to e punching and not fumbling with pin punches such that it always makes the old way a challenge and several seconds a control at that!
Note: so used to e punching and not fumbling with pin punches such that it always makes the old way a challenge and several seconds a control at that!
Wednesday Apr 27, 2011 #
Walking 19:00 [1] 2.0 km (9:30 / km)
Early start- humid out.
Legs good
Long day ahead with earnings call - will need a gym break :-)
Legs good
Long day ahead with earnings call - will need a gym break :-)
Spin warm up/down 19:30 [2] 10.0 km (1:57 / km)
before core with stretching
Strength (legs and core) 30:00 [3]
3x12-15 usual routine minus squats
Tuesday Apr 26, 2011 #
Walking 21:00 [1] 2.0 km (10:30 / km)
Misty moisty morn - but did not encounter strange apparitions
Jogging warm up/down 25:00 [2] 4.5 km (5:33 / km)
Before and after track with 2 sets 4x50 strides, drills and stretching
Track intervals (MIT speed reps) 2:37 1.0 km (2:37 / km)
shoes: Saucony Progrid ride 3
Plan was 400, 300, 200, 100 at 95% effort ie hard but not all out and with full recovery. Thinking this would be 69-70, 50-51, 32, 15 ish- went as follows (surprised me given weekend of racing and gives me optimism for target goals):
400 = 65.3 easing in last 10m
300 = 47.7 felt some burn
200 = 30.6 smooth
100 = 14.1 (no heroics on last)
total 2;37 and avg per 200m = 31.5
Conditions were good - 60 deg cloudy and slight breeze
Note; 3/22 work out with less rest was;
1:11, 52.2 , 33.3, 14.7 (2:51)
1:12, 52.6. 32.4, 14.7 (2:51)
400 = 65.3 easing in last 10m
300 = 47.7 felt some burn
200 = 30.6 smooth
100 = 14.1 (no heroics on last)
total 2;37 and avg per 200m = 31.5
Conditions were good - 60 deg cloudy and slight breeze
Note; 3/22 work out with less rest was;
1:11, 52.2 , 33.3, 14.7 (2:51)
1:12, 52.6. 32.4, 14.7 (2:51)
Note
Nolan Shaheed (61) came back a week after breaking 2:10 and ran a text book WR in 2:08.56 with 64 splits- wow!
Monday Apr 25, 2011 #
Walking 2:00 [1] 2.0 km (1:00 / km)
Quite warm this am.
PFW
M = lite spin, core/strength
T= speed 400,300,200,100 @95% with complete recovery
W= spin/core
Th=sprint O
F= rest by Royal Decree on account of a certain wedding
Sa/Su= WP - I am told to expect hilly and rocky terrain
PFW
M = lite spin, core/strength
T= speed 400,300,200,100 @95% with complete recovery
W= spin/core
Th=sprint O
F= rest by Royal Decree on account of a certain wedding
Sa/Su= WP - I am told to expect hilly and rocky terrain
Spin warm up/down 16:00 [2] 8.0 km (2:00 / km)
before core
Strength 30:00 [3]
Arms and core 3x12-15
Sunday Apr 24, 2011 #
Event: Boojum Rock
Jogging warm up/down 9:00 [1] 1.5 km (6:00 / km)
weight:62kg
Before O with dynamic stretching and drills
Walking 28:00 [1] 2.5 km (11:12 / km)
Happy wags
10 AM
Orienteering race (green) 51:49 **** 6.0 km (8:38 / km) +180m 7:30 / km
spiked:15/17c
Remarkable contrast weather wise to yesterday- warm 66 and sunny and got sweat in my eyes. Nice technical long middle course set by Ian Finalyson (straight line 5k) - nice area and reasonably runnable however map needs more work as rock features are inconsistently mapped. Started with a bobble on 1 going to wrong knoll, error on 4 by getting small trail network confused, offline on 8 (relocated OK) and overshot 9 (total about 3 mins), otherwise solid run but legs getting tired at end. Fresh legs and cleaner run could see 48 mins.
In 2009 I ran a middle 4.9k course here in 59:02 with about 7 mins errors- so improvement
QR view
In 2009 I ran a middle 4.9k course here in 59:02 with about 7 mins errors- so improvement
QR view
Orienteering race (sprint) 12:29 [4] 2.0 km (6:15 / km) +21m 5:56 / km
Yellow as a bit of a sprint- legs were tired and pretty much slogged this one out. Error on 9- 20sec- lured to flag which was #1 !!!