Training Log Archive: ccsteveIn the 7 days ending Aug 8, 2013:
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Thursday Aug 8, 2013 #
Orienteering race 18:15 [4] *** 2.0 km (9:08 / km) +60m 7:56 / km
spiked:11/12c shoes: Integrator
Sprint at Durand Eastman Park.
Enjoyed the outing. A bit of a rush at the start as with the condensed timeframe I didn't get my usual pre-race routine. Several of us standing around and somebody had to go - so I went;-/
Slight bobble at 2, I was a bit short and it looked like a tree ball - and it probably had been a rootstock at some point.
But overall I was navigating within my abilities, and moving within my navigation. The few times I didn't see the control when I was about the right spot, I stopped, re-adjusted and found it nearby - because I was confident that I was in the right spot.
Back / rib cage healing well. I wasn't sprinting, and that might have made my navigation better;-)
Well - splits are suggesting that I had _no_ lost time!-) I'm sure there are seconds at 1 and 2, but that's really good to see. Two fastest legs, two 2nd fastest, and one third.
Enjoyed the outing. A bit of a rush at the start as with the condensed timeframe I didn't get my usual pre-race routine. Several of us standing around and somebody had to go - so I went;-/
Slight bobble at 2, I was a bit short and it looked like a tree ball - and it probably had been a rootstock at some point.
But overall I was navigating within my abilities, and moving within my navigation. The few times I didn't see the control when I was about the right spot, I stopped, re-adjusted and found it nearby - because I was confident that I was in the right spot.
Back / rib cage healing well. I wasn't sprinting, and that might have made my navigation better;-)
Well - splits are suggesting that I had _no_ lost time!-) I'm sure there are seconds at 1 and 2, but that's really good to see. Two fastest legs, two 2nd fastest, and one third.
Orienteering race 48:14 [4] *** 5.0 mi (9:39 / mi)
spiked:16/18c shoes: Integrator
Score-O with Melissa.
Quick 50 minute limit meant time management was more important than normal.
Route: 2, 5, 11, 13, 4, 7, 22, 15, 16, 12, 21, 10, 20, 9, 19, 8, 3, 1. (18 of 24)
Went 11 to 13 to avoid coming back across that hill, was pleasantly surprised to find the trail across the pond to 15.
Ruled 23 out as too far away and a climb.
Would have done 20 to 18 and then 17 if time permitted, it did not. Added 9 back after 20 because we seemed to be at the same elevation. Almost missed that one though. (couldn't read the contours well in the dim light)
Skipped 17 - knew it was up that hill... I think Dick likes hills as much as I do;-) (I count 3 controls / 21 points worth on top of distinct hills;-)
Never passed by the area of 14 & 24 - but we got to run down the nice trail on the other side of Durand.
Quick 50 minute limit meant time management was more important than normal.
Route: 2, 5, 11, 13, 4, 7, 22, 15, 16, 12, 21, 10, 20, 9, 19, 8, 3, 1. (18 of 24)
Went 11 to 13 to avoid coming back across that hill, was pleasantly surprised to find the trail across the pond to 15.
Ruled 23 out as too far away and a climb.
Would have done 20 to 18 and then 17 if time permitted, it did not. Added 9 back after 20 because we seemed to be at the same elevation. Almost missed that one though. (couldn't read the contours well in the dim light)
Skipped 17 - knew it was up that hill... I think Dick likes hills as much as I do;-) (I count 3 controls / 21 points worth on top of distinct hills;-)
Never passed by the area of 14 & 24 - but we got to run down the nice trail on the other side of Durand.
Tuesday Aug 6, 2013 #
Evening Run (pavement) 56:13 [3] 5.0 mi (11:15 / mi) +50m 10:54 / mi
shoes: Vibram Treksport
Monday Aug 5, 2013 #
Dance 1:00:00 [1]
Saturday Aug 3, 2013 #
Morning Run 59:35 [3] 5.0 km (11:55 / km)
shoes: Vibram Treksport
Fractured Kilo workout with M at the track.
Mile warmup 11:30, 15 min drills.
100m w 20m turnaround x 10
up track concentrating on tempo, down track concentrating on form
31, 18, 34, 18, 33, 18, 33, 23, 32, 20, 32, 22, 31, 20, 32, 22, 29, 20, 29, 3:30 rest
31, 21, 31, 23, 31, 19, 30, 23, 33, 24, 33, 27, 36, 26, 33, 26, 29, 24, 24, 3:30 rest
9:28 1200m warmdown.
Mile warmup 11:30, 15 min drills.
100m w 20m turnaround x 10
up track concentrating on tempo, down track concentrating on form
31, 18, 34, 18, 33, 18, 33, 23, 32, 20, 32, 22, 31, 20, 32, 22, 29, 20, 29, 3:30 rest
31, 21, 31, 23, 31, 19, 30, 23, 33, 24, 33, 27, 36, 26, 33, 26, 29, 24, 24, 3:30 rest
9:28 1200m warmdown.