Training Log Archive: irihardingIn the 7 days ending Nov 26, 2016:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
| |||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||
Friday Nov 25, 2016 #
9 AM
Road Biking (trek rockhopper) 2:27:40 [3] 17.38 mi (8:30 / mi) +157m 8:16 / mi
Turkey burner X at Prior Lake with Brian D, Tom P, Eric K, Cory, Molly and Justin , Phil, Darryn
Started at Lakefront park in Prior Lake , around Prior lake to the boiling springs (neat springs where sudden bursts of water erupt about every 2 - 3minutes) then on to Spring Lake Park for O section . Some residual snow around , overcast day but warm at 34 deg F , Fun time thanks Brian !
More about boiling springs : https://www.geocaching.com/geocache/GC5BP1B_boilin...
Good video: https://www.youtube.com/watch?v=lKRG360a-P4
Started at Lakefront park in Prior Lake , around Prior lake to the boiling springs (neat springs where sudden bursts of water erupt about every 2 - 3minutes) then on to Spring Lake Park for O section . Some residual snow around , overcast day but warm at 34 deg F , Fun time thanks Brian !
More about boiling springs : https://www.geocaching.com/geocache/GC5BP1B_boilin...
Good video: https://www.youtube.com/watch?v=lKRG360a-P4
Orienteering 34:06 [3] 3.25 mi (10:30 / mi) +45m 10:04 / mi
spiked:3/3c
spring lake park O section of turnkey burner X
Road Biking 21:18 [3] 3.64 mi (5:51 / mi) +24m 5:44 / mi
Thursday Nov 24, 2016 #
9 AM
Treadmill 21:30 [3] 2.25 mi (9:33 / mi) +40m 9:03 / mi
ahr:115 max:127 shoes: Hoka Challenger ATR
warm up at 930/mi for 1st mile then steadily increasing to 8:00/mile 1.5% grade
Gym workout (wts etc) 10:00 [3]
hip exercises, back, core , planks
10 AM
Swimming 21:49 [3] 1.1 km (19:53 / km)
weight:155.3lbs
easy cruise swim
Tuesday Nov 22, 2016 #
10 AM
Treadmill 22:30 [3] 2.25 mi (10:00 / mi) +25m 9:40 / mi
shoes: Hoka Challenger ATR
Swimming 29:37 [3] 1.37 km (21:36 / km)
weight:156.3lbs
1500y
Sunday Nov 20, 2016 #
9 AM
Orienteering race 2:28:34 [3] *** 18.64 km (7:58 / km) +263m 7:27 / km
spiked:31/31c shoes: Salomon XA black
Possum Trot. Nice day cool start but warming up.
Mass start ran well and clean . Thorns sharp in some places . Got 2 nd place.
Mass start : Andrei took off on a sprint and opened up a gap of 100m on every one else as he ran down the road. I found myself in a pack of about 6 of us (Tom Carr, Tom H , Mike Egl and I) forming up behind Andrei. Ran with this rough group through to 6 .. dropping 2 on the way and catching Andre at 6. Tom C and I parted ways at 6 ( I ran alone to the trail on the S and W. Caught up with Phil S (who had skipped 6) and ran with him to 7. I powered up off 7 with safe outside route to 8 (using fence corner as attackpoint, slower but easier running at edge of open) . Phil beat me to 8 by a few seconds then I left him behind.
#9-18 running with Mike E and Tom H close
#19 was running well so powered past Mike E when he stopped to tie shoe . Got 1st place for the split 18-19 . Dropped Tom H
#20 now 1 min ahead of Mike E who was just coming in sight of the water stop when I left
#21 (Mike E's skip) solid good running to 22 23, 24 , 25 all on my own
found a good river crossing (about 3" deep with rocks) and made skip #1 (26) and so straight to #27 and met up with Mike E (coming from 26) . Saw Tom Carr at 27 who going N out of the control towards 30? (which i thought was odd at the time and then it was explained later that he was skipping 28 and 29 a 2 consecutive skip - not allowed so a mispunch)
2nd skip for me and Mike E was the long out and back to 28, so Mike E and I ran together to 29 30 31 (where we caught and passed Joe Barrett)
I powered up for the last 2km (said hi as i passed MNOC Larry Mollan on the 1/2 possum trot) . Mike E went right and I went straight for 31 to 32 (i was 9 seconds faster) and now 24 seconds ahead .
Sprint to trail and through woods to river crossing and 33 (go control) now 30 seconds ahead of Mike E (who I saw crossing the river as I punched GO control) . Fast run in to finish in 2:28:37
Was a very good run, very thorny (vicious thorns that you could not ignore - shredded my tights that I put in garbage after the finish) Navigated well . Well hydrated with Camelback , Great temperature (I wore long sleeve shirt and long sleeve MNOC jersey and 35-45 deg F; no gloves , no hat ) .
Finished about 17 mins after Andre and about 8 mins behind Tom Carr . Got 2nd place (since Tom C did illegal 2 consecutive skip)
Podium pix at : https://www.facebook.com/MNOClub/posts/13432477256...
Average pace was 9:08/km average cadence 132 spm average stride 0.95m from Garmin Connect
Routegadget: http://www.ptoc.org/gadget/cgi-bin/reitti.cgi?act=...
LIfetime standings , now in 7th place at https://docs.google.com/spreadsheets/d/14CiFis9MKw...
Mass start ran well and clean . Thorns sharp in some places . Got 2 nd place.
Mass start : Andrei took off on a sprint and opened up a gap of 100m on every one else as he ran down the road. I found myself in a pack of about 6 of us (Tom Carr, Tom H , Mike Egl and I) forming up behind Andrei. Ran with this rough group through to 6 .. dropping 2 on the way and catching Andre at 6. Tom C and I parted ways at 6 ( I ran alone to the trail on the S and W. Caught up with Phil S (who had skipped 6) and ran with him to 7. I powered up off 7 with safe outside route to 8 (using fence corner as attackpoint, slower but easier running at edge of open) . Phil beat me to 8 by a few seconds then I left him behind.
#9-18 running with Mike E and Tom H close
#19 was running well so powered past Mike E when he stopped to tie shoe . Got 1st place for the split 18-19 . Dropped Tom H
#20 now 1 min ahead of Mike E who was just coming in sight of the water stop when I left
#21 (Mike E's skip) solid good running to 22 23, 24 , 25 all on my own
found a good river crossing (about 3" deep with rocks) and made skip #1 (26) and so straight to #27 and met up with Mike E (coming from 26) . Saw Tom Carr at 27 who going N out of the control towards 30? (which i thought was odd at the time and then it was explained later that he was skipping 28 and 29 a 2 consecutive skip - not allowed so a mispunch)
2nd skip for me and Mike E was the long out and back to 28, so Mike E and I ran together to 29 30 31 (where we caught and passed Joe Barrett)
I powered up for the last 2km (said hi as i passed MNOC Larry Mollan on the 1/2 possum trot) . Mike E went right and I went straight for 31 to 32 (i was 9 seconds faster) and now 24 seconds ahead .
Sprint to trail and through woods to river crossing and 33 (go control) now 30 seconds ahead of Mike E (who I saw crossing the river as I punched GO control) . Fast run in to finish in 2:28:37
Was a very good run, very thorny (vicious thorns that you could not ignore - shredded my tights that I put in garbage after the finish) Navigated well . Well hydrated with Camelback , Great temperature (I wore long sleeve shirt and long sleeve MNOC jersey and 35-45 deg F; no gloves , no hat ) .
Finished about 17 mins after Andre and about 8 mins behind Tom Carr . Got 2nd place (since Tom C did illegal 2 consecutive skip)
Podium pix at : https://www.facebook.com/MNOClub/posts/13432477256...
Average pace was 9:08/km average cadence 132 spm average stride 0.95m from Garmin Connect
Routegadget: http://www.ptoc.org/gadget/cgi-bin/reitti.cgi?act=...
LIfetime standings , now in 7th place at https://docs.google.com/spreadsheets/d/14CiFis9MKw...