Training Archive: expressoIn the 7 days ending 2007-11-04:
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| M | T | W | H | F | S | S | |||||||||
Sunday Nov 4 | ||
| Run warm up/down (trail) 25:00 [2]2.5 mi (10:00 / mi) | |
| shoes: Montrail Vitesse 610 | ||
| Warmup before yesterday's and today's classic races.
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| Orienteer race 1:23:53 [4]**** 7.6 km (11:02 / km) +255m 9:27 / km | |
| shoes: Montrail Vitesse 610 | ||
| U.S. Classic Champs Day 2
Vast improvement over yesterday but still far from where I would like to be. I certainly enjoyed the woods and courses a lot more than yesterday. Good stuff: - pre-planned good routes and attacks - good active orienteering and map contact (except control 3) Not-So-Good Stuff: - some difficulty with 1:15 scale adjustment - can't see the map well (might be printing issue) - physically lacking Control 3 was a parallel error due to my not being into the scale and misreading the map. They're easy errors to correct but I need to actually develop and execute a plan to overcome this and my other common errors. | ||
Day 2 Red X - Splits | ||
Saturday Nov 3 | ||
| Orienteer (dnf) 1:30:00 [3]**** 5 km (18:00 / km) +100m 16:22 / km | |
| shoes: Montrail Vitesse 610 | ||
| U.S. Classic Champs Day 1. Major regression. Lots of reasons and time to analyze later. | ||
Friday Nov 2 | ||
| Event: US Champs | ||
| Orienteer 30:00 [2]*** 1.5 km (20:00 / km) | |
| shoes: Montrail Vitesse 610 | ||
| U.S. Sprint Champs Model Event. Walked much of this to get a feel for the mapping style. This turned out to be a good idea because deadfall mapping was unique. Ran a little near the end to get my pacing set. and loosen-up. | ||
| Run warm up/down (terrain) 20:00 [2]2.0 mi (10:00 / mi) | |
| shoes: Montrail Vitesse 610 | ||
| Jogged back and forth to the start and stretched a bit. Knee bothering me a bit but I knew it would be fine for the race. | ||
| Orienteer race (sprint) 19:37 [5]*** 2.7 km (7:16 / km) +95m 6:11 / km | |
| shoes: Montrail Vitesse 610 | ||
| U.S. Sprint Champs @ Prince William Forest in Triangle, V.A.
SOP for my races and it's high time for me to execute on what I know I have to improve. Decent route choices and map contact except for controls 6 & 7 where I completely lost focus with my O2-starved brain. Need to: 1) Watch my bearing more carefully. 2) Navigate more actively. | ||
Sprint Red - Splits | ||
Wednesday Oct 31 | ||
| Run (path & road) 45:00 [2]5.1 mi (8:49 / mi) | |
| shoes: Mizuno WC 608 | ||
| Felt good but the side of my knee still gets sore when I run. This started when I put the heel lifts in. They seem the likely culprit so I'll have to figure this out soon.
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Tuesday Oct 30 | ||
| Lift (up) 20:00 [4] | |
| Typical circuit with some weight increments. | ||
| Aquajog 18:00 [2] | |
| This is getting easier but is still boring. Intended to swim but ran out of time. | ||
Monday Oct 29 | ||
| Bike (road) 2:10:00 [2]34.5 mi (3:45 / mi) | |
| Nice day though windy. Bike St. Mary's, Everett, Phanotm S to LC and then N to LF and home on the EW. I think I am done with St. M & Ev for good. There is always traffic and now construction. The gravel on the EW is a much safer route to the bike paths. | ||