Training Log Archive: ShadowCasterIn the 7 days ending Feb 11, 2013:
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Monday Feb 11, 2013 #
Note
Sunday Feb 10, 2013 #
Stretching 10:00 [0]
Run warm up/down 31:45 [1] 4.8 km (6:37 / km)
Run race (orienteering) 17:20 [4] 3.31 km (5:14 / km) +72m 4:43 / km
+ Ran pretty clean, knew what I was doing and where I was going
+ Ran pretty hard, good to practice pushing
NI - Grandpa Style - Brent pointed out that I'm very slow out of controls and need to get up to speed much faster.
Run race (orienteering) 16:44 [4] 2.95 km (5:40 / km) +67m 5:05 / km
+ Maybe pushed faster out of controls?
+ Good route choice, things went pretty cleanly
NI - continued work on exploding out of the controls and getting up to speed.
Saturday Feb 9, 2013 #
Stretching 5:00 [0]
Run warm up/down 36:57 [1] 4.89 km (7:33 / km)
Run race (orienteering) 17:01 [4] 3.08 km (5:32 / km) +31m 5:16 / km
- super cool - got trapped twice! Multi level
+ Did a good job of keeping my speed up and pushing
+ did well in many sections reading ahead and anticipating "problem" areas of the leg.
NI - Be better prepared / slower on short legs. Don't rush into them, make sure you have them figured out as well.
Run (orienteering) 21:15 [4] 3.84 km (5:32 / km) +87m 4:58 / km
Run race (orienteering) 18:35 [4] 2.63 km (7:05 / km) +91m 6:02 / km
+ Good route choices on longer legs.
+ Used my compass and did some "point-and-shoot" legs well
NI - more careful in transition areas (moving into woods, etc.) Pay attention to distance and location because distance/time traveled will change.
Run intervals (orienteering) 14:41 [4] 2.77 km (5:18 / km) +36m 4:59 / km
Run race (orienteering) 16:29 [4] 2.42 km (6:49 / km) +64m 6:01 / km
+ Ran clean, focused on the controls, checked the codes & locations, got them all and wasn't distracted by the chaos around me (Brent's tips at the start must have helped).
+ Sweet route choice along the first loop letting me pass everyone was very gratifying.
NI - perhaps too cautious, perhaps could have pushed harder earlier, especially up the hills and more aggressive in the woods.
Run (orienteering) 4:46 [3] 0.53 km (9:00 / km) +8m 8:22 / km
Friday Feb 8, 2013 #
Stretching 5:00 [0]
Run warm up/down 22:41 [1] 3.68 km (6:10 / km)
Run (orienteering) 11:14 [4] 2.35 km (4:47 / km) +2m 4:46 / km
Run race (orienteering) 17:22 [4] 3.59 km (4:51 / km) +1m 4:50 / km
Wednesday Feb 6, 2013 #
Biking (snowbike) 1:13:37 [1] 13.59 km (11.1 kph) +178m
Tuesday Feb 5, 2013 #
Stretching 7:00 [0]
Run tempo 54:30 10.6 km (5:08 / km)