Saturday May 12 |
 | Hiking/Walking 9:00 [1] *** | |
| shoes: NB 808 |
| setting controls and water for Sunday |
| Orienteering race 1:16:36 [4] 6.3 km (12:10 / km) +270m 10:01 / km | |
| shoes: NB 808 |
| Horse Heaven red course. Slow. A little disappointing, but not surprising given the shape I'm not in. |
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red - Splits |
Friday May 11 |
| Note | |
| |
| Goals for Saturday's race.
1) Focus on rough navigation throughout the leg - don't worry about details along the way but have a good relocation strategy and execute it quickly (within 30 seconds of uncertainty) when/if necessary. No standing around.
2) Focus attention on control circle details to be able to attack controls aggressively. Most of the time spent looking at the map should be focused on the control circle details. |
Thursday May 10 |
| Note | |
| |
| Goal: Overcome several physical "limitations."
1) Tarsal tunnel syndrome. This appears to be due to my overpronation and will likely be fixed when I get custom orthotics.
2) Calf tightness (compartment syndrome?). So this has all the "field" symptoms of compartment syndrome, in which case I'm screwed (no surgery for me, thank you), but might, just might be related to (1) above in which case the orthotics will help.
3) Overheating/excessive sweating? Many are the times after a race where I develop visible salt deposits on my face. This is possibly not a problem at all, but it would be useful to monitor the amount of fluid loss during exercise and possibly try drinking saline fluids (0.7g/L is ACSM recommendation for 3+ hour events). |
Wednesday May 9 |
| Running 44:21 [3] 5.0 mi (8:52 / mi) | |
| shoes: NB 1221 w/ superfeet |
| Out and back down Rose Canyon. Much harder than I expected. I must be truly out of shape and can't expect much in the way of performance this Saturday. |
Tuesday May 8 |
| Running 19:00 [2] | |
| shoes: NB 1221 w/ superfeet |
| Easy run with T. |
Monday May 7 |
| Running tempo 15:00 [4] | |
| shoes: NB 1221 w/ superfeet |
| Used FR on uneven terrain. More fartlek than tempo. Couldn't hold aerobically for planned 20 minutes. |
| Running 37:00 [2] | |
| shoes: NB 1221 w/ superfeet |
| |
Sunday May 6 |
| Running 29:43 [3] 2.6 mi (11:25 / mi) +235m 5:33 / km | |
| shoes: NB 808 |
| Yup, hills. Lots of walking. Sunny. Good course to train on though. |
| Running 36:06 [2] 3.0 mi (12:02 / mi) | |
| shoes: NB 808 |
| w/ T. |