Training Log Archive: mgbIn the 7 days ending Sep 25, 2011:
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Sunday Sep 25, 2011 #
3 PM
Running long 1:19:23 [4] 8.86 mi (8:58 / mi) +174m 8:27 / mi
Warm, muggy and tired from yesterday so the goal was to finish the long run today. I made it to 8.8 miles at an ok pace. I couldn't make myself run up the steep hill at that point.
Running warm up/down 12:16 [2] 0.81 mi (15:06 / mi) +56m 12:26 / mi
Saturday Sep 24, 2011 #
Event: NEOC: Nobscot Night-O
9 AM
Orienteering 1:05:23 [2] 1.56 mi (41:54 / mi) +82m 36:01 / mi
My wife and I went out to streamer some of the controls for Prospect Hill. She is getting really good at orienteering for someone that has only done it a few times. She was able to find most controls by herself, and she was even able to do some contour reading. We wanted to do more controls but the insects were out in force and we hadn't put on bug spray.
7 PM
Orienteering race 1:22:53 [4] 5.1 mi (16:15 / mi) +282m 13:52 / mi
I haven't done real night-O (street-O doesn't count) in 15+ years, and it was a lot of fun doing it again. Too bad I did one major mistake and one less major mistake. Attackpoint estimates that I lost about 16 minutes in total, and that seems about right. I should have been able to do this in the low 60s.
Ian had set a great course that was at the right level of difficulty for a night-O. You have to keep contact with the map, know where you are at all time, and make sure you have great attackpoints. I skimped on all those things when I did my mistakes, and I paid for it. Especially for control 2, where I thought I was at a different hill top further down the path, and I kept circling the hilltop being sure I was at the right one. At the end, I went out to the path and went down all the way to the intersection to make sure I could reorient myself.
Ian had set a great course that was at the right level of difficulty for a night-O. You have to keep contact with the map, know where you are at all time, and make sure you have great attackpoints. I skimped on all those things when I did my mistakes, and I paid for it. Especially for control 2, where I thought I was at a different hill top further down the path, and I kept circling the hilltop being sure I was at the right one. At the end, I went out to the path and went down all the way to the intersection to make sure I could reorient myself.
Thursday Sep 22, 2011 #
7 PM
Running intervals 12:00 [5] 1.65 mi (7:16 / mi)
Mixed feelings about this run. Super intense but very short. Rest periods of 3 min and run periods of 1 min.
3 x 7.5 mph + 3 x 11 mph
Just too tired at the end to continue.
3 x 7.5 mph + 3 x 11 mph
Just too tired at the end to continue.
Strength 30:00 [3]
Pull down (cable) - 70 lbs, Pec Fly - 120 lbs, Back Fly - 90 lbs, Abdominal Machine - 140 lbs dumbbell crunch - 2x35 lbs, Rotory torso - 41 lbs, shoulder press - 70 lbs
Wednesday Sep 21, 2011 #
7 PM
Running 35:12 [3] 4.14 mi (8:30 / mi) +81m 8:01 / mi
A little faster easy run.
Strength 5:00 [3]
Wobble board. Trying to strengthen my ankle.
Tuesday Sep 20, 2011 #
6 PM
Running 56:08 [4] 6.63 mi (8:28 / mi) +145m 7:56 / mi
I usually push a little bit harder on Tuesdays, but I felt a little bit worn due to three great days of exercise in a row.
Monday Sep 19, 2011 #
6 PM
Cycling 30:00 [3] 7.9 mi (3:48 / mi)
Going a little bit faster on the stationary bike.
Strength 40:00 [3]
Plank, Pull down (cable) - 70 lbs, Pec Fly - 120 lbs, Back Fly - 90 lbs, Abdominal Machine - 140 lbs, dumbbell shrug - 2x30 lbs, dumbbell crunch - 2x30 lbs, dumbbell lateral raise - 2x20 lbs, Rotory torso - 41 lbs