Training Log Archive: ccsteveIn the 7 days ending Oct 17, 2009:
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Saturday Oct 17, 2009 #
Orienteering race 1:13:56 [5] *** 5.9 km (12:32 / km) +265m 10:14 / km
spiked:12/14c shoes: Integrator
Powder Mill Park Red - ok event, but a bit disappointing after Letchworth. Appears I lost a great deal of time on the second control - 5 minutes...
Probably a couple minutes crossing the swamp, I missed the trail, and went off for a bit. When I climbed the hill, I went too high and overshot where the control was, and then the apparent slight misplacement meant I didn't see it when I was where I thought it should be. Bad map reading and then bad strategy.
Wasn't pleased with my route to 7, but In the moment I couldn't see a better one... Randy and I took opposite routes and came out within seconds of each other. I'd probably have been faster with more road effort, but I thought I could miss the flag that way.
Probably a couple minutes crossing the swamp, I missed the trail, and went off for a bit. When I climbed the hill, I went too high and overshot where the control was, and then the apparent slight misplacement meant I didn't see it when I was where I thought it should be. Bad map reading and then bad strategy.
Wasn't pleased with my route to 7, but In the moment I couldn't see a better one... Randy and I took opposite routes and came out within seconds of each other. I'd probably have been faster with more road effort, but I thought I could miss the flag that way.
Orienteering warm up/down 30:00 [2]
shoes: Integrator
Flag pickup.
Wednesday Oct 14, 2009 #
Morning Run (pavement) 25:03 [3] 3.0 mi (8:21 / mi) +35m 8:03 / mi
shoes: New Balance 479 - V2
Pacing run - 300 strides in 3:05 right in the middle shows 97strides per minute. Well - guess I've gotten that under my belt. My hope has been to get that raised up and "automatic" since they say that you hold the same stride rate at different speeds.
But really I'm sure I "know" that I've got to increase my VO2 max to sustain a high rate for a longer duration...
Saturday should be fun.
But really I'm sure I "know" that I've got to increase my VO2 max to sustain a high rate for a longer duration...
Saturday should be fun.
Monday Oct 12, 2009 #
Morning Run (pavement) 16:08 [3] 1.9 mi (8:29 / mi) +20m 8:13 / mi
shoes: New Balance 479 - V2
Felt harder than an easy run like this should be... 7:33 / 1:12 / 7:23
Dance 1:00:00 [1]