Training Log Archive: BenderIn the 7 days ending Dec 13, 2007:
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Thursday Dec 13, 2007 #
Running warm up/down 20:00 [2]
Running tempo 27:53
TOTNT - Riverdale Rally
Very scary conditions tonight due to snow covered ice. Took a bad crash on the first loop and took a moment to gather myself and almost bailed on the run thereafter, but stuck it out and even picked it up a bit on the second loop. Will head home and ice the knee and elbow (of course it was the fractured elbow that I came down on; uphill side).
West Loop: 13:12.87 (Cm. 13:12.87)
East Loop: 11:45.49 (Cm. 24:58.36)
UOTV: 02:54.89 (Cm. 27:53.25)
Very scary conditions tonight due to snow covered ice. Took a bad crash on the first loop and took a moment to gather myself and almost bailed on the run thereafter, but stuck it out and even picked it up a bit on the second loop. Will head home and ice the knee and elbow (of course it was the fractured elbow that I came down on; uphill side).
West Loop: 13:12.87 (Cm. 13:12.87)
East Loop: 11:45.49 (Cm. 24:58.36)
UOTV: 02:54.89 (Cm. 27:53.25)
Tuesday Dec 11, 2007 #
Running warm up/down 15:00 [1]
Running intervals 30:00 [5]
TOTNT - Intervals "Pong" edition
1-2-3-3-2-1, 1-2-2-1, 1-1min 'on' with 1min 'off' between each. Solid workout, but wasn't feeling 100% for some reason. Regardless, happy to get out there on what turned out to be a good night for intervals; even despite the crappy ice covered mine field that is Riverdale West. ...I'm not sure who this 'great athlete' is that Tiny is referring to training with as it was just the two of us out there. Maybe he was pushing so hard that he was seeing a third person or simply he is so vain as to refer to himself in the third person.
1-2-3-3-2-1, 1-2-2-1, 1-1min 'on' with 1min 'off' between each. Solid workout, but wasn't feeling 100% for some reason. Regardless, happy to get out there on what turned out to be a good night for intervals; even despite the crappy ice covered mine field that is Riverdale West. ...I'm not sure who this 'great athlete' is that Tiny is referring to training with as it was just the two of us out there. Maybe he was pushing so hard that he was seeing a third person or simply he is so vain as to refer to himself in the third person.
Stairs intervals 8:00
ten sets, alternating singles and doubles.
...plus some spanst to close 'er out.
...plus some spanst to close 'er out.
Sunday Dec 9, 2007 #
Event: Wine-O Chase (THOMASS)
Running warm up/down 5:00 [2]
Much too short a warm-up (if you can even call it one).
Orienteering race 59:51 ***
Both upset and ecstatic with this race.
Upset because of...
1. Very poor order selected for box; didn't want to turn around and face the rush, nor did I want to run with the other elites headed due south, so I opted for B initially. Thus I ended up with an extra ~approx 400m of rough open field running at the beginning and finish of my box.
2. My navigation was sloppy post box, where I made upwards of 3min in errors and poor route choices.
Ecstatic because of...
1. Despite my poor navigation I stuck with it and fought hard to get back into this race. Spotted a train heading toward Control 1, after the box, as the final box punch came into sight. Then proceeded to chase them down (Igor in the lead), pass them, and loose them.
2. Once past the train, caught a few strong M35's and M45's and blew through them too.
3. After recovering from a sad error between 6 and 7, found myself leading a large train for ...8,9,finish. Kept the pace high and pushed to the finish control with several faster people trying to go for the pass (Giles, Tyson, Igor, Harper, plus others...).
...so despite the poor race navigationally and loosing the other elites right out of the box (literally), ...was a great race mentally and physically.
Upset because of...
1. Very poor order selected for box; didn't want to turn around and face the rush, nor did I want to run with the other elites headed due south, so I opted for B initially. Thus I ended up with an extra ~approx 400m of rough open field running at the beginning and finish of my box.
2. My navigation was sloppy post box, where I made upwards of 3min in errors and poor route choices.
Ecstatic because of...
1. Despite my poor navigation I stuck with it and fought hard to get back into this race. Spotted a train heading toward Control 1, after the box, as the final box punch came into sight. Then proceeded to chase them down (Igor in the lead), pass them, and loose them.
2. Once past the train, caught a few strong M35's and M45's and blew through them too.
3. After recovering from a sad error between 6 and 7, found myself leading a large train for ...8,9,finish. Kept the pace high and pushed to the finish control with several faster people trying to go for the pass (Giles, Tyson, Igor, Harper, plus others...).
...so despite the poor race navigationally and loosing the other elites right out of the box (literally), ...was a great race mentally and physically.
C • U 2
Saturday Dec 8, 2007 #
Running long 2:00:00 [2]
Saturday DV long run with Superwes; we took it very casual today.