Training Log Archive: mintoreIn the 28 days ending Feb 28, 2015:
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Saturday Feb 28, 2015 #
Orienteering race 2:23:16 **** 12.53 km (11:26 / km) +452m 9:41 / km
ahr:144 max:213 spiked:15/22c (injured) shoes: Inov 340 Pair #2
Meet 8, Course 11
An interesting day. I have been working past some, in my diagnosis, runner's knee issues so there has been more rolling and less running. I wasn't sure that going for a snowy blue course would be a good component in the therapy but this is my favorite OCIN map so I just decided that I would manage what I could. Mike set some really nice legs, particularly 16. I think that my pace might not have been terrible to there although it can't have been more than a joggy-slow run. In 4-6" of snow trying not to do anything tweeky, this was it. Had a few better compass legs and felt like my navigation was alright. Met Ben H., ran for 15 s, fell, continued too far down the spur beyond 16. The whole way to the control, I knew that care would be required and then I mucked it up (irritated, cursing outcome with an extended fuming period). Decided that for 17, I would go high and avoid the badly mapped greenbriers low. I managed to descend at the correct point. I judged badly the bottom of the complex spur-reentrant system and wandered across 2 lines too high burning lots of time. Eventually wound lower, and was less than a car length from the control when, just before I gave up, I looked down, punched it and went. C19 was a bit shaky and the rest was fine; after 2x10 min errors, I was none too plussed but since I was still loving the sweet terrain, I finished and worked on just loving the day.
Friday Feb 27, 2015 #
Stretching (rolling) 4:00 [3]
Thursday Feb 26, 2015 #
Stretching (rolling) 6:00 [3]
Wednesday Feb 25, 2015 #
Road running 38:00 [2] 4.4 mi (8:38 / mi)
shoes: Saucony Progrid Wide 2
Getting over a cold since Friday. Today I just felt whipped at the start but it was actually near freezing outside (i.e. warm) so I didn't pass and took it as a jog. My sore left knee was ok for about half and then it complained a bit but not enough to interfere at my meager pace. Felt much better for and after doing it.
Monday Feb 23, 2015 #
Cycling 40:00 [3] 10.0 mi (15.0 mph)
Sunday Feb 22, 2015 #
Cycling 11:00 [3] 5.0 km (27.3 kph)
Warmup-down 5:00 [1]
Treadmill 23:35 [4] 3.11 mi (7:35 / mi)
shoes: Saucony Progrid Wide 2
Warmup-down 5:00 [1]
Weights 20:00 [3]
Thursday Feb 19, 2015 #
Treadmill 27:00 [3] 5.0 km (5:24 / km) +225m 4:24 / km
shoes: Saucony Progrid Wide 2
Warmup-down 5:00 [3] 0.33 mi (15:01 / mi)
Monday Feb 16, 2015 #
Weights 12:00 [3]
Cycling 30:00 6.8 mi (13.6 mph)
Sunday Feb 15, 2015 #
Control clearing/setup 15:00 [3] 1.2 km (12:30 / km) +40m 10:43 / km
shoes: Saucony Progrid Wide 2
Orienteering 15:00 [3] ***
spiked:20/21c shoes: Saucony Progrid Wide 2
Saturday Feb 14, 2015 #
Orienteering race 1:43:05 *** 7.69 mi (13:24 / mi) +76m 13:00 / mi
ahr:138 max:164 spiked:12/19c shoes: X-Talon 212
Meet 7, Course 10
Cold running with some snow driving into your face moments. This could make it harder to focus in some of the overgrown parts. There were at least 3 or 4 instances of me standing >20 feet from a bag and not seeing it. My navigation was only really off once or twice; not paying attention to which ditch for control 6 in the north central part of the map. Here, I know I should read the map twice. There are parts of this park I seriously do not like. I should go into business selling burs collected around controls one and two.
Control clearing/setup 1:53:35 4.93 mi (23:01 / mi) +204m 20:24 / mi
ahr:117 max:164 shoes: X-Talon 212
Thursday Feb 12, 2015 #
Cycling 9:58 [4] 5.0 km (30.1 kph)
Cycling 9:30 [3] 2.0 mi (12.6 mph)
Weights 20:00 [3]
Monday Feb 9, 2015 #
Cycling 9:58 [3] 5.0 mi (30.1 mph)
Stretching 5:00 [1]
Road running 34:31 [3] 4.37 mi (7:54 / mi) +19m 7:48 / mi
shoes: Saucony Progrid Wide 2
Sunday Feb 8, 2015 #
Control clearing/setup 2:30:00 *** 5.5 mi (27:16 / mi) +175m 24:49 / mi
shoes: Salomon XA Pro 3D M+ 11.5
Saturday Feb 7, 2015 #
Road running 1:07:33 8.71 mi (7:45 / mi) +40m 7:39 / mi
ahr:155 max:169 shoes: Saucony Progrid Wide 2
Up Lincoln-around NCHS-N to 1 mile-S to 1.5 mile home by 83rd-Northwoods-Lincoln
Warmup-down 6:56 0.31 mi (22:27 / mi)
ahr:111 max:161
Wednesday Feb 4, 2015 #
Cycling 12:10 [2] 5.0 km (24.7 kph)
Weights 20:00 [3]
Road running 25:11 3.0 mi (8:23 / mi) +15m 8:15 / mi
ahr:140 max:156 shoes: Saucony Progrid Wide 2
Monday Feb 2, 2015 #
Cycling 12:30 [3] 5.0 km (24.0 kph)
Stretching 7:00 [1]
Road running 48:46 6.13 mi (7:58 / mi) +10m 7:55 / mi
shoes: Saucony Progrid Wide 2
Sunday Feb 1, 2015 #
Stretching 20:00 [2]
Road running 36:00 3.79 mi (9:30 / mi) +14m 9:24 / mi
ahr:144 max:182 shoes: Saucony Progrid Wide 2