Training Archive: AcampbellIn the 7 days ending 2007-04-28:
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Saturday Apr 28 | ||
| Event: West Point A-Meet | ||
| orienteering 1:34:32 [3] *** 5.86 km (16:08 / km) | |
| shoes: o-ing shoes | ||
| Ok so typed up an Analysis for Alexei as part of my training so thought i might as well post it here instead of writing another long thing. However it is super long but oh well. Also Emily gave me a great idea of posting an image of my course with my route on it so you actually know what i'm talking about. so here is the link to my West Point Day 1 map. over all i think i had a very good run though and Also enjoyed the company of Mary for most of it.
Start to 1: (2;45) ran to the left of swamp then drifted to the right hill instead of the left, figured that out and then headed to the left right to the reentrant. 1 to 2: (7:25) Plan was to run along the indistinct path next to the pond, but that got really hard to run on with all the downfall. From that I decided to run a little higher up the hill but went higher then I thought and was a little high running into the control. 2 to 3: (5:33) Again ran along the pond then made sure I crossed three streams before hitting the back side of the right hill. Hit the control almost perfectly on. 3 to 4: (14:32) Probably one of my worst legs because I didnt have a plan for the first half of it. Original plan was to just run to the fire clearing corner and then from there to the left of the swamp then contoured to the hill where the control is. I did basically that, was a little right of the fire clearing corner and went really slowly to there partly because the trees were so close together and I was trying to be really careful not to drift. If I had made a plan and had things to check off I would probably have been able to go a little faster but oh well. 4 to 5: (3:35) plan was to run above the cliffs cross the reentrant and then up to the big cliff. I did just that. 5 to 6: (4:14) Again another leg where I didnt have that great of a plan. Plan was to run on a bearing and trying to pick off the bear rock and the small hill and then drop down to the saddle. I did that and it went ok however if I had a better plan (but I cant see one) it would have been better. 6 to 7: (11:36) Trail run! Ran to the trail and then hardish on the trail until the water stop then slowed down to make sure I would cut in at the right time. That didnt work to well I didnt see the first hill on the map so cut in a little to soon quickly saw that and then made my way over to the second hill to the control. 7 to 8: (11:35) at first glance I couldnt tell what was up and what was down. Went down a reentrant to cross the tricle that is between the big and little swamp, around the back of the small hill then up the hill slightly to go down the reentrant down to the left side of the little pond. Ran up the big reentrant to the left of the pond however while going up that I ended up going to far to the right and had to run back to the left to the control. 8 to 9: (15:07) plan was to run to the right of the small hill to end of the big line of cliffs, then to the right of both swamps up the small reentrant cross the cliff to the small swamp then turn left to run along the stream until a smaller stream joins it, run up that to where it bends to the left and up the reentrant to the cliffs to the control. I did basically that, got a little confused around the ponds as it was more green than I thought it was going to be. Then also when I got to the stream I didnt go all the way to the other stream I run a little bit and just made sure I could see it to my left, hit to lines of cliffs then up the reentrant to the control. 9 to 10: (14:11) had a kinda ok plan for this leg. Was going to contour to the big line of cliffs, find a way down them, Cross a small trail to the stream where there is a small swamp on the other side, up the reentrant to another trail, then up the left side of the spur to the control. That is basically what I did except I went up the right side of the spur instead. 10 to 11: (3:31) ok had no real plan here other than to just drop down to the trail fast and run along there to the control. That is what I did and I think it worked out pretty well. 11 to 12: (0:28) fast sprint into the finish. | ||
Green-1 - Splits | ||
Thursday Apr 26 | ||
| walking 30:00 [1] 2.0 mi (14:59 / mi) | |
| shoes: Saucony | ||
| Walked to and from the Penn Relays.
I was supposed to run in it (3000m) but we found out the average time for it was about 11mins and i could only run it in 14 when my knee was good. So we opted out of having me run sadly. Next year hopefully i will run. I'm really glad that i didn't run though the winner ran it in 9:34. I also watched the steeplechase for the first time. It was so AWESOME!!! In the first heat the guy who won didn't get wet at all until the last time. It was so cool. and the girls really got pilled up in the water a few fell each time. Thanks Ross for telling me about it or i would never have stayed to watch it. | ||
| C • Next year 2 | ||
Tuesday Apr 24 | ||
| Note | |
| WENT TO DOCTORS TODAY!!!!! KNEE IS FINE!!!!
they think when i fell o-ing during the training at Vally Forge I bruised my knee cap and that was what was hurting. i just need to strengthen my muscles again and i'll be fine. I also found out that i have lose joints. | ||
| running 20:48 [2] 2.0 mi (10:24 / mi) | |
| shoes: Saucony | ||
| FIRST RUN IN TWO MONTHS!!! It felt so good to get out again. Didn't want to run to far as it is the first run and i have a race on Thursday (Penn relays, 2mile, going to be very embarrassing!!!) Knee hurt a little bit but not to much, felt better this weekend when i ran with the ace bandage on so might keep wearing that for a bit. | ||
| C • knee news 1 | ||
Sunday Apr 22 | ||
| orienteering 1:18:00 [3] | |
| shoes: o-ing shoes | ||
| more info later just wanted to get time in | ||
Green - Day 2 - Splits | ||
