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Training Log Archive: TomN

In the 7 days ending Jan 16, 2016:

activity # timemileskm+m
  Road running2 1:19:36 8.8(9:03) 14.16(5:37)
  Core strength5 1:08:00
  Orienteering1 58:43 3.17(18:32) 5.1(11:31) 190
  Total5 3:26:19 11.97 19.26 190

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Saturday Jan 16, 2016 #

Orienteering race 58:43 [4] 5.1 km (11:31 / km) +190m 9:42 / km
shoes: IceBug Olx 4

Ga. Navigator Cup Day 1 Green. Florence, Addie and I drove down yesterday, 10 hours with the minimum stops necessary. Rain for about 5 of those hours, then cleared just as we crossed into Georgia.

This morning we went for a walk on the model map and had a little trouble with the ditches and vegetation. That carried over into the competition map today -- some very nice running areas and some more trashy bits, but no great way to tell which one you were going to encounter.

I didn't have a great run, but pretty solid nevertheless. Intentionally slow getting started but no reason to be so far off on the approach to the first control, peeked into the reentrant 150m to the NW before figuring it out. A pretty good sequence across the road, then a terrible leg from 9 to 10, really the premier leg on the course. I never found the stream junction, wandered around until finally dropping into the right valley, then ran to the wrong control, up a ditch near the right one. Never really confident enough to move well through the terrain, which was pretty nice in this area.

I ended up in 4th place, 2 min behind the leader, with the rest of the M60s more than 15 min. behind. With the 4 leaders within 2 minutes of each other, tomorrow's run looks to be pretty exciting.

Core strength 15:00 [3]

Daily Challenge in the hotel room in Gainesville after the first day's run.

Thursday Jan 14, 2016 #

Road running 33:30 [3] 3.8 mi (8:49 / mi)

Drumm loop. Coldest morning so far this winter (around 26F).

Core strength 15:00 [3]

Daily Challenge. I have to cut back on pushups for a while. There's a tendon in my elbow that is getting angry. The triceps pushups seem to be more benign, though.

Note

My doctor sent me to a pulmonologist for an asthma evaluation. I saw the guy today, and got an earful: you don't understand what asthma is, you haven't been taking it seriously enough, you should have taken that medicine that some other guy told you not to take, etc. I didn't argue with him (much). But I came home with a whole shopping cart's worth of drugs: oral steroids, inhaled steroids, beta agonists, leukotrine inhibitors, and a rescue inhaler in case all that stuff doesn't work well enough.

On the plus side, he guarantees an improvement in my 10k time.

Wednesday Jan 13, 2016 #

Core strength 15:00 [3]

Daily Challenge.

Tuesday Jan 12, 2016 #

Road running 46:06 [3] 5.0 mi (9:13 / mi)
shoes: Adrenaline 16

Hill repeats. I figured I'd take my bouncy legs and make some good use of them. 6xhill @35s with jog back down. Same place as before, bottom of Fayette St. Then the hard part comes after the last repeat, because you have to keep going up up up to the top of Capitol View before you can go down down down back home.

Core strength 15:00 [3]

Daily Challenge with this week's escalations. I did this after the run, when my endorphins were up. I petered out at 30 pushups, and had to do the extra 5 after a little rest. But I stuck out the 2:30 plank and wall-sit. And threw in 2x30 lunges. They're hard to do with your eyes closed. And when you open them, surprise!, you've rotated 40 degrees.

Monday Jan 11, 2016 #

Core strength 8:00 [3]

An abbreviated Challenge. I just couldn't deal with that 2-min plank this morning, so I cut back on that and the pushups too.

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