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Training Log Archive: mindsweeper

In the 9 days ending Aug 11, 2008:

activity # timemileskm+m
  Race2 2:48:08 16.16(10:24) 26.0(6:28) 53034 /53c64%
  Endurance (low intensity)4 2:23:38
  Intervals3 53:53
  Stretching5 44:00
  Total5 6:49:39 16.16 26.0 53034 /53c64%

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Sunday Aug 10, 2008 #

Stretching 12:00 [1]

Stretching before and after the race.

Race race (Orienteering) 1:35:07 [4] *** 15.5 km (6:08 / km) +275m 5:38 / km
spiked:22/26c

US Championships Day 2.

A better race compared to the fastest people than Day 1, although the navigation was easier, and there was less rough open to push through.

I made a few small mistakes on the first 9 controls, but had a clean run from there on in.

I think my training for this week-end has focused a bit too much on my track running speed, and not enough on orienteering skill and terrain running.

My overall goal for US Champs was to be in the top 10, and in a certain way I managed to achieve this. When making this my goal I did not imagine there would be four fast imports on the roster (although I also didn't know that Ben and Eddie wouldn't show up.)
C • Good job. 2

Blue 2 - Splits

Saturday Aug 9, 2008 #

Endurance (low intensity) warm up/down (Running) 15:00 [2]

I warmed up well considering it was going to be a short race.

Endurance (low intensity) warm up/down (Running) 5:00 [1]

A short cool down to get some lactic acid out of those heavy legs.

Stretching 12:00 [1]

Stretching before and after the race.

Race race (Orienteering) 1:13:01 [4] *** 10.5 km (6:57 / km) +255m 6:12 / km
spiked:12/27c

US Championships Day 1.

Many small mistakes added up, and I ended up much further behind the lead pack than I had hoped. I also had problems running efficiently through the rough open, which had lots of knee height bushes of some sort.

On a positive note, none of the navigational mistakes were very big.

Blue 1 - Splits

Thursday Aug 7, 2008 #

Endurance (low intensity) warm up/down (Treadmill) 15:47 [2]

Intervals intervals (Treadmill) 6:51 [4]

2 x 400 R w/full recovery

Approximately 1:16 for each.

1% incline.

Stretching 8:00 [1]

Note

I signed up for a 1 hour massage at UCSF Bakar. I told the masseur to focus on my main running muscles and my back, and felt nice and refreshed afterwards.

Tuesday Aug 5, 2008 #

Endurance (low intensity) warm up/down (Biking) 46:00 [2]

Endurance (low intensity) warm up/down (Running) 9:00 [2]

Stretching 6:00 [1]

Intervals intervals (Running) 25:02 [4]

4 x 400m R w/ full recovery + 1000 m T

1:16 @ 160 / 4:20 @ 120
1:18 @ ? / 3:55 @ 119
1:17 @ 159 / 4:02 @ 115
1:16 @ 164 / 3:54 @ 117
3:46 @ 160

Monday Aug 4, 2008 #

Event: 2008 Laramie Daze & US Champs
 

Sunday Aug 3, 2008 #

Stretching 6:00 [1]

Endurance (low intensity) warm up/down (Running) 52:51 [2]

Running along the paved river trail in Saint Paul, MN. (Making sure to not run on the said pat.

Intervals (Running) 22:00 [4]

2 x 10 minute tempo with 2 minute rest.

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