Training Log Archive: markgIn the 7 days ending Aug 25, 2008:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
| |||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | |||||||
Monday Aug 25, 2008 #
Strength & Conditioning 30:00 [3]
Squatting, back, and hamstring exercises from physio plus some stretching. Have been doing more of this but left it unlogged.
Saturday Aug 23, 2008 #
Orienteering 1:27:51 [5] **** 8.0 km (10:59 / km) +360m 8:58 / km
ahr:167 max:181 spiked:18/23c shoes: VJ Integrator
Ran the long distance training course Bill set out at Elbow Bluff. My orienteering was okay, not great or even good, and I was physically not up for it at all. This is maybe not surprising given lack of training in recent months. I actually skipped #22 because I couldn't bring myself to do the extra 35m climb :( Lost about 10min in mistakes all up.
Most exciting moment of the day was catching sight, out of the corner of my eye, of 3 large black objects object about 30m away. Oh crap, a mother bear with cubs, I thought. No, thankfully, just cows! I didn't realise there were cows in there.
So the course ... lost about 15s on the way into 1, should've had a plan running in and read the map a bit more, spiked 2 and pretty much 3 though was thrown off by an extra unmapped tree. Spike 4 then couldn't find 5 at all. Gave up on 5 and spike 6, 7, and 8, but lost a few seconds at 8 trying to spot the tape.
Spiked 9 and 10 but was slow up the hill. A bit slow and uncertain going into 11 where the blowdown made it almost impossible to run anyhow. Spiked 12 but was mega slow because I took a too conservative approach to the control (I was getting tired) and also because of the climb at the start up and over the hill and then running down the top part of the NW spur had bad blowdown. It was actually awesome fun once I dropped off the top of the spur into the forest which was reasonably runnable, had a thick spongy floor and dropped 75m in about 250m.
Discovered at this point I was totally buggered and was walking almost anything that looked like a hill. Spiked, 13 but had trouble finding the tape, again at 14 but couldn't find that tape at all, spiked 15 and 16 too. Pretty sure I spiked 17 but again no tape. Little, 15s, error at 18 and never found 19. Not sure what was going on but decided there was no training benefit to finding it! 20 and 21 were okay, skipped 22 and got 23 and 24 with no dramas.
Most exciting moment of the day was catching sight, out of the corner of my eye, of 3 large black objects object about 30m away. Oh crap, a mother bear with cubs, I thought. No, thankfully, just cows! I didn't realise there were cows in there.
So the course ... lost about 15s on the way into 1, should've had a plan running in and read the map a bit more, spiked 2 and pretty much 3 though was thrown off by an extra unmapped tree. Spike 4 then couldn't find 5 at all. Gave up on 5 and spike 6, 7, and 8, but lost a few seconds at 8 trying to spot the tape.
Spiked 9 and 10 but was slow up the hill. A bit slow and uncertain going into 11 where the blowdown made it almost impossible to run anyhow. Spiked 12 but was mega slow because I took a too conservative approach to the control (I was getting tired) and also because of the climb at the start up and over the hill and then running down the top part of the NW spur had bad blowdown. It was actually awesome fun once I dropped off the top of the spur into the forest which was reasonably runnable, had a thick spongy floor and dropped 75m in about 250m.
Discovered at this point I was totally buggered and was walking almost anything that looked like a hill. Spiked, 13 but had trouble finding the tape, again at 14 but couldn't find that tape at all, spiked 15 and 16 too. Pretty sure I spiked 17 but again no tape. Little, 15s, error at 18 and never found 19. Not sure what was going on but decided there was no training benefit to finding it! 20 and 21 were okay, skipped 22 and got 23 and 24 with no dramas.
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: VJ Integrator
Friday Aug 22, 2008 #
Running warm up/down 13:41 [3] 3.0 km (4:34 / km)
shoes: Nike Free 5.0 (grey/green)
Warm up and down, plus float for ints.
Running tempo 16:00 [4] 4.0 km (4:00 / km) +20m 3:54 / km
shoes: Nike Free 5.0 (grey/green)
2 x 8min at threshold pace. I'm guessing on pace as HRM wasn't picking up heart rate. It felt about right anyhow.