Training Log Archive: j-manIn the 7 days ending May 1, 2006:
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Monday May 1, 2006 #
Note
Wanted to go for a recovery run, but my arm needs more recovering than my legs (which feel great.) The arm is a bit bloated.
Sunday Apr 30, 2006 #
Orienteering race 2:32:00 [3] **** 18.0 km (8:27 / km) +610m 7:13 / km
shoes: New VJ Spikes
Long O Champs.
Better run than the day before, but more manifestations of the same problem. I lost several minutes on the long route choice leg back from 4. Not only did I not take the best route, I didn't take the 2nd best, or a route anyone else would have considered. And, I didn't see any midcourse corrections. Really stupid.
I felt pretty good throughout. Probably could have pushed a little harder in the middle, but there was no need. I did begin to feel incipient cramping during the late marsh crossing and thereafter slowed down and grew tentative.
The final climb up the hill was a killer, not due to fatigue but mainly due to the fact that various leg muscles (calves, quads) threatened to cramp. Luckily, nothing debilitating.
Also, got a branch up my nose and a mean elbow contusion.
Had three gus, and one cup of water at each water stop on my course, plus 1 cup at two other aid stations I came across. (two cups of water were actually 50% gatorade/50% water.)
Should have been sufficient hydration?
Better run than the day before, but more manifestations of the same problem. I lost several minutes on the long route choice leg back from 4. Not only did I not take the best route, I didn't take the 2nd best, or a route anyone else would have considered. And, I didn't see any midcourse corrections. Really stupid.
I felt pretty good throughout. Probably could have pushed a little harder in the middle, but there was no need. I did begin to feel incipient cramping during the late marsh crossing and thereafter slowed down and grew tentative.
The final climb up the hill was a killer, not due to fatigue but mainly due to the fact that various leg muscles (calves, quads) threatened to cramp. Luckily, nothing debilitating.
Also, got a branch up my nose and a mean elbow contusion.
Had three gus, and one cup of water at each water stop on my course, plus 1 cup at two other aid stations I came across. (two cups of water were actually 50% gatorade/50% water.)
Should have been sufficient hydration?
Saturday Apr 29, 2006 #
Run warm up/down 35:00 [1] 3.5 mi (10:00 / mi)
shoes: New VJ Spikes
warmup before the short champs.
Orienteering race 47:30 [4] **** 5.09 km (9:20 / km) +175m 7:58 / km
shoes: New VJ Spikes
This was naski. Just pretty poor.
I was good before the road crossing, but a little sloppy on a few of the next ones, before hosing 9.
Why?
1) Poor planning. I have recently become pleased with my quick route choice planning - probably helpful in sprints and DVOA local meets, but not good here. I didn't even see the right trail route, and while it may not have been optimal, I should have considered it.
2) Parallel mistakes. My plan, as it was, involved keying off the cliffs on the left and noticing the squeezing of the contour shelf. I did not pace count, and when I saw likely cliffs off to my left, started looking for the control. Several minutes later, after I had started walking around, I could piece together what happened.
3) Bad compass. On the "spur" control and the one after it, my compass work was poor. The contours didn't match up with what I expected but I disregarded my compass altogether.
I was good before the road crossing, but a little sloppy on a few of the next ones, before hosing 9.
Why?
1) Poor planning. I have recently become pleased with my quick route choice planning - probably helpful in sprints and DVOA local meets, but not good here. I didn't even see the right trail route, and while it may not have been optimal, I should have considered it.
2) Parallel mistakes. My plan, as it was, involved keying off the cliffs on the left and noticing the squeezing of the contour shelf. I did not pace count, and when I saw likely cliffs off to my left, started looking for the control. Several minutes later, after I had started walking around, I could piece together what happened.
3) Bad compass. On the "spur" control and the one after it, my compass work was poor. The contours didn't match up with what I expected but I disregarded my compass altogether.
Run warm up/down 10:00 [2] 1.1 mi (9:06 / mi)
shoes: New VJ Spikes
Cooldown back to parking.
Thursday Apr 27, 2006 #
Run 1:00:00 [1] 9.33 km (6:26 / km)
shoes: VJ Spikes
Easy run at Tyler with Anne (with small loop on red trail) into Ridley.
Tuesday Apr 25, 2006 #
Run 1:06:00 [3]
shoes: Old Asics
TNT. This deserves more detail, but I had to get some training posted this week, with two days off (one intentional, and last night not -- our guests stayed late.)
This run provided "PRs" out and back for this route.
3.06 miles out: 19:49
3:06 miles back: 19:34
Out was definitely 3ish - I didn't start out that hard, so it would likely have been faster. Back was harder work - that was likely a level 4 effort. Still, I felt smooth and strong. The only thing was that the legs felt a little bit heavy. Some day I will try running this hard. (Maybe when Speedy comes.)
This run provided "PRs" out and back for this route.
3.06 miles out: 19:49
3:06 miles back: 19:34
Out was definitely 3ish - I didn't start out that hard, so it would likely have been faster. Back was harder work - that was likely a level 4 effort. Still, I felt smooth and strong. The only thing was that the legs felt a little bit heavy. Some day I will try running this hard. (Maybe when Speedy comes.)