Training Log Archive: BenderIn the 7 days ending Apr 3, 2005:
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Sunday Apr 3, 2005 #
Running warm up/down 25:00 [1]
Orienteering race 1:51:37 [3] *** 12.1 km (9:13 / km) +460m 7:45 / km
spiked:20/23c
Trouble again getting into the map off the mark. Made all my mistakes on the first three controls. The weekend has really help my confidence and 'flow'. Looking at the extended splits for all the races, I see that I am very consistent in my performance and now need to work on speeding my whole process up to elite pace. ...less than 6 weeks until the first Team Canada selections race!
Saturday Apr 2, 2005 #
Running warm up/down 25:00 [1]
Misserable weather, cold and wet. But the body warmed up properly today.
Orienteering race 56:32 [4] *** 5.4 km (10:28 / km) +320m 8:05 / km
spiked:13/16c
Unfortunately, not a clean race. Never seemed to focus clearly or only speratically here and there. I think this was partially due to the wet conditions combined with my no-grip running shoes; 'spinning one wheels' progressing nowhere is really demoralizing. But satisfied by the fact that I managed to put together a few solids legs towards the end of the race. Now, just need to do throughout a course.
Friday Apr 1, 2005 #
Running warm up/down 35:00 [1]
Heck of a lot of time to kill prior to my Sprint start time. Was worried as I couldn't seem to get the body to warm up and still felt cold up until 5min before my start, but finally broke a sweat (maybe just nerves)
Orienteering race 21:13 [5] *** 2.61 km (8:08 / km) +95m 6:53 / km
spiked:9/13c
Not the best choices in routes; really death in a sprint race. But enjoyed my first attempt at an A-meet sprint.
Thursday Mar 31, 2005 #
Note
(rest day)
Packing and drive halfway to the "Pig"
Wednesday Mar 30, 2005 #
Note
(rest day)
The calm before the storm (the 'Flying Pig'). Long walk instead of a run today.
Tuesday Mar 29, 2005 #
Running warm up/down 15:00 [2]
Running intervals 36:00 [4]
Pyramid loops (each loop ~3min, with 1min rest)
00:00 loop x1
04:00 loop x2
12:00 loop x3
24:00 loop x2
32:00 loop x1
Posted fasted loop on final single, went all out.
00:00 loop x1
04:00 loop x2
12:00 loop x3
24:00 loop x2
32:00 loop x1
Posted fasted loop on final single, went all out.
Monday Mar 28, 2005 #
Running tempo 40:00 [3] 8.0 km (5:00 / km)
Regular run with the pooch 'Superfly-George'. Legs feeling heavy following weekend's training.
Cycling - Trainer tempo 40:00 [3]
Tried out the new cycling shoes. Comfy.