Training Log Archive: BigWillyStyleIn the 7 days ending Jan 5, 2014:
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Sunday Jan 5, 2014 #
9 AM
Running 34:18 [3] 3.6 mi (9:32 / mi) +60m 9:03 / mi
Seven block circuits - warm up, five hill sprints, warm down. Thought about doing more but decided five was enough for today.
12 PM
Strength 27:00 [3]
Saturday Jan 4, 2014 #
11 AM
Orienteering race 30:24 [5] *** 4.5 km (6:45 / km) +220m 5:26 / km
20c
It looks as though I achieved another orienteering first today - first ever WIOL meet win! Woo 100 points!
Top legs: 1, 3, 4, 6, 9, 12, 15 (best leg), 16, 18, 20.
Not-so-great legs: 2 - very tired, poor concentration; 7 - route choice; 11 - route choice; 14 - route choice; 17 - navigational error; 19, F - speed.
Top legs: 1, 3, 4, 6, 9, 12, 15 (best leg), 16, 18, 20.
Not-so-great legs: 2 - very tired, poor concentration; 7 - route choice; 11 - route choice; 14 - route choice; 17 - navigational error; 19, F - speed.
3 PM
Running 52:13 [3] 5.62 mi (9:17 / mi) +100m 8:48 / mi
Easy, meandering run through Bridle Trails, taking random turns and getting on-purpose-lost; I'm pretty sure I ran in a circle at one point. I forget how many beautiful out-of-the-way spots there are in that park that I don't see on my regular run.
Wednesday Jan 1, 2014 #
1 PM
Running 48:03 [3] 6.01 mi (8:00 / mi) +100m 7:36 / mi
Easyish run to the library and back. I felt slow and fatigued from partying and lack of sleep.
Miles:
1. 7:51
2. 7:37
3. 7:38
4. 8:07
5. 7:51
6. 8:56 (inc. one hill interval)
Miles:
1. 7:51
2. 7:37
3. 7:38
4. 8:07
5. 7:51
6. 8:56 (inc. one hill interval)
5 PM
Strength 17:00 [3]
Tuesday Dec 31, 2013 #
Note
I should've done some intervals or something today since I didn't have work, but it turned out to be a lazy day. I did do a little OCAD work on bringing my regular Northwest University map up to ISSOM standards; I think it has decent (not great) potential as a sprint venue. Hopefully I can put on an event there this summer. Don't particularly care whether it's SAMM, COC, or private.
Bonne annee a tous!
Bonne annee a tous!
5 PM
Strength 27:00 [3]
Monday Dec 30, 2013 #
8 AM
Cycling hills (morning) 24:10 [4] 6.8 mi (16.9 mph) +107m
Miles:
1. 4:08
2. 2:37
3. 3:34
4. 3:47
5. 3:36
6. 3:21
7. 3:08 (0.80)
1. 4:08
2. 2:37
3. 3:34
4. 3:47
5. 3:36
6. 3:21
7. 3:08 (0.80)
5 PM
Cycling hills (evening) 30:07 [4] 7.26 mi (14.5 mph) +201m
Miles:
1. 3:30
2. 2:59
3. 5:24
4. 4:26
5. 4:11
6. 4:21
7. 4:15
8. 1:01 (0.26)
1. 3:30
2. 2:59
3. 5:24
4. 4:26
5. 4:11
6. 4:21
7. 4:15
8. 1:01 (0.26)