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Training Log Archive: xm980

In the 7 days ending Jan 9, 2016:

activity # timemileskm+m
  O-MEET2 3:32:01 1.86 3.012 /0%
  Weight room2 1:40:00
  Road Running1 1:31:00 6.6(13:47) 10.62(8:34)
  Total5 6:43:01 8.46 13.6212 /0%
averages - sleep:6.2

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Saturday Jan 9, 2016 #

11 AM

O-MEET race (OLOU Run to the Island Ra) 3:00:00 [4] ***
spiked:12/slept:6.0 shoes: Salomon Spikecross

I like this location, The train was relatively easy to move around with only moderate thorns to deal with, lots of deadfall in spots. I made some navigational errors, missed two controls outright because I didn't see the marks on the map , I was wearing dark glasses when I should have been wearing my clear lenses and I didn't notice them on the map. Duo!

Anyway other than that, Things went pretty well. I am not fast but I am improving. Using the thumb compass helps a lot, I don't use it all the time, but it sets me off in the right direction and I did find one control by walking an azimuth. Somehow I was able to walk strait to it, mostly because the terrain and vegetation allowed me to walk the azimuth without getting pushed off the bearing too much.

Things I need to improve;

I need to trust contours first. I find I fall for man made objects when I should really go by the terrain.

Get to the meet earlier and study the map, use a highlighter to brighten up any controls that are in dark areas so I don't overlook them in the moment.

Make a comprehensive plan for the whole meet and not just go control to control.

Focus on precision first, speed later

Spike shoes let you climb well on soft things but they are brutal on rocks and seem to beat up my feet more. I also had trouble getting them tight enough so they didn't move around on my foot so much. this is a break in issue I think. I will work with them so more to try to be ready for the next meet. If I can get them past these minor issues I think they offer a compelling advantage over non-spiked shoes in the right terrain.

Friday Jan 8, 2016 #

Weight room (Uper body only) 40:00 [3]

No legwork tonight got a meet tomorrow.

Bench press 3x10@ 85
Seated row narrow grip 3x10 @ 90
Seated row wide grip 3x10 @ 90
Lat pulldown 3x10 @ 120
Barbell press 3x10 @ 30
Barbell fly 3x10 @ 30
Barbell Incline press 3x10 @ 30
Barbell Incline fly 3x10 @ 30
Barbell overhead press 3x10 @ 30
Ab machine 3x10 @ 90

Thursday Jan 7, 2016 #

Note
slept:6.0 (sick)

Not feeling so hot today, it usually happens when I head back to the gym so it is better to rest and not push, don't want to make it worse. see how things go tomorrow

Wednesday Jan 6, 2016 #

6 PM

Weight room (Full body base workout) 1:00:00 [4]
slept:6.0

My basic weight room workout, I will start adding things once I get past the sore stage. Weights are in pounds

Bench press 3x10@ 85
Squat 3X10 @ 85
Romanian Deadlift @ 60
Seated row narrow grip 3x10 @ 90
Seated row wide grip 3x10 @ 90
Lat pulldown 3x10 @ 120
Barbell press 3x10 @ 30
Barbell fly 3x10 @ 30
Barbell Incline press 3x10 @ 30
Barbell Incline fly 3x10 @ 30
Barbell overhead press 3x10 @ 30
Ab machine 3x10 @ 90

Tuesday Jan 5, 2016 #

6 PM

Road Running 1:31:00 [3] 6.6 mi (13:47 / mi)
slept:7.0 shoes: ASIC GT 2000

I have a pretty respectable loop worked out, repeatable with not much elevation gain or loss. Pretty happy with this so far considering I a had some hamstring issues after my last trip to the gym.

Monday Jan 4, 2016 #

Note
slept:6.0 (rest day)

No training today, Work and home duties to fulfill.

Sunday Jan 3, 2016 #

O-MEET (Sprint) 32:01 [3] 3.0 km (10:40 / km)
shoes: Xodus 4.0

Winter sprint, I am going to try to start using the log again. I have been deep in the Strava game for a while now so lets see what happens.

I really want to log my O meet results so I can track improvements, look for trends, fix errors, and so on.

This meet, despite being a bit slow after hitting the gym so hard in the days prior wasn't so bad, Only really had issues with 3 controls, lost focus on control 3, saw a lady with a nice coat and started thinking about needing a new jacket and ran past the control. Control 6, was hesitant in climbing the hill, should have kept climbing but I was afraid the control would have been in place out of site if I went to the top. Control 12 was the hardest for me. I couldn't make my mind build an idea of what I should be looking for and kept want to go to the wrong drain.

Skills to build, more focus, trust the map, visualize.

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