Training Log Archive: mgb

My first Billygoat and a pretty disappointing affair. A number of really stupid things:

1. Somehow I thought the left route choice was the better one, but I did about 40 meters of extra climb for no reason. 20 minutes to just the first control. So unnecessarily tired and no group of people around me that can help with pace. I felt that I didn't ever really recover after this first mistake.
3. Fine to just north of circle, but took me some time to figure out that I needed to go further south.
5. Keeping up with the great decisions, and taking the north fork when the south one was clearly better.
6. I went right by the control, not seeing it and could not figure out why I did not see it. Kept going for a little while before turning around.
12. I skipped 11 like a lot of other people. 18 would have been better. For some reason, I was very slow to 12. I think it was mostly trying to make sense of my surroundings, when I should just have kept running.
16. Went to the cliff to the west of the right one and down a couple of contours.

Not happy with my performance. Shows that I still have a long way to go getting better at running, but the main lesson learned from this race is to be more conservative and careful with the route choices.

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C • #11 1

Billygoat - Splits

Event: Billygoat XXXIV and 2nd Annual Speedy Goat fund raiser
 

Event: CSU Park-O 2: Mystic River
 

I was rushed today, so a super quick warm-up.

I felt pretty ok today, being able to keep a good pace. Since it was a park-o, the orienteering was not that challenging though. It was mostly a trail race where you had to focus on never stopping/slowing and quick punching.

I have never been at this park though, so that was a lot of fun. Thanks to Ed, Sara Mae and Larry for putting on the meet.

Advanced - Splits

Tired, so easier biking than usual.

Abdominal machine - 140 lbs, plank, assisted pull-ups - 80 lbs, assisted dips - 90 lbs, pec fly - 135 lbs, back fly - 105 lbs

Realizing that I am particulary weak when it comes to pull-ups. Need to add in extra training for it.

Running from the MAC as well as jogging around track.

Drills

Strides

Longer intervals today. My legs were tired so I was very slow but I was able to get some faster laps in the end.

1200m: (1:32.4, 1:39.6, 1:42.3): 4:54.3 (6:35 min/mile)
1200m: (1:37.4, 1:43.4, 1:47.1): 5:07.9 (6:53 min/mile)
800m: (1:36.5, 1:42.8): 3:19.3 (6:41 min/mile)
800m: (1:38.0, 1:43.0): 3:21.0 (6:44 min/mile)
600m: (44.9, 1:34.9): 2:19.8 (6:15 min/mile)
400m: 1:33.3 (6:15 min/mile)
400m: 1:26.9 (5:50 min/mile)

Giacomo and Stephen in attendance today, and Stephen did some running as well. He seems to be healing well.

Walking/jogging between intervals.

Running back to the MAC.

Just signed up Sarah for West Point. She will be trying out F-Orange for the middle and long. Exciting!!

C • Awesome! 2

Some easy biking at the gym after a productive weekend.

plank, side plank, sit-ups, resistence ankle inversion, resistence ankle eversion, Step-up with knee raise, Step down, Seated Row - 100 lbs, Vertical Chest Press - 110 lbs, Assisted Pull-up - 70 lbs, Assisted Dip - 100 lbs