Training Log Archive: igoupIn the 7 days ending Apr 12, 2010:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | |||||||
Monday Apr 12, 2010 #
Note
Water temp = 68
Calibration = 0.977
Measured 500m = 505
Calibration = 0.977
Measured 500m = 505
Row 1:00:00 [3]
Glad I dragged myself out of bed because it was dead calm with 60deg temps. Started by rowing the 500m course a few times to check my Speedcoach calibration. Inadvertently tip myself when turning around and went for a brief swim; I'm glad the water has warmed up. Otherwise, really nice morning for a nice easy recovery row.
Sunday Apr 11, 2010 #
Orienteering 1:10:00 [3]
IOF Mid
5.6 km, 200m Climb = 46:11
A handful of button hooks in the control circle but no serious nav errors. I took the right route to C4 using the road and I think they may have cost me about a minute in time. Otherwise, I was working hard and, I confess, hoping for a better result in the standings. I'll have to look closely at the splits to see if it was general running speed or if there were some particular controls that cost me. But I can't complain, I was working hard and focused the whole way. Certainly better than Friday and a better per k time than Friday.
5.6 km, 200m Climb = 46:11
A handful of button hooks in the control circle but no serious nav errors. I took the right route to C4 using the road and I think they may have cost me about a minute in time. Otherwise, I was working hard and, I confess, hoping for a better result in the standings. I'll have to look closely at the splits to see if it was general running speed or if there were some particular controls that cost me. But I can't complain, I was working hard and focused the whole way. Certainly better than Friday and a better per k time than Friday.
Saturday Apr 10, 2010 #
Orienteering 2:00:00 [3]
IOF Long
12.0km, 380m climb = 1:48:53
Patrick G. fastest in 1:28:??
Seemed like a lot more climb than 380 -- I guess due to the steepness. Very tired at the end but I was still moving and pressing the whole way. Very clean navigation in the control circle. My biggest problem was holding direction in the flat areas like yesterday. I was running almost 45deg off line on the way to 2. But after that I payed closer attention and did a better job. Decent route choices the whole way -- no regrets. Haven't seen the full results so I can't say how I fared relative to the field but, regardless, I am happy with the effort.
12.0km, 380m climb = 1:48:53
Patrick G. fastest in 1:28:??
Seemed like a lot more climb than 380 -- I guess due to the steepness. Very tired at the end but I was still moving and pressing the whole way. Very clean navigation in the control circle. My biggest problem was holding direction in the flat areas like yesterday. I was running almost 45deg off line on the way to 2. But after that I payed closer attention and did a better job. Decent route choices the whole way -- no regrets. Haven't seen the full results so I can't say how I fared relative to the field but, regardless, I am happy with the effort.
Friday Apr 9, 2010 #
Orienteering 1:30:00 [3]
OCIN Pig day 1 at East Fork Park, southern area.
5.1 km, 250 climb m = 43:36
Patrick G. was first in 31:??
Eric B. had 35:??
WU for about 20 minutes in the training area noting vegetation, mushiness and contours. Then another 2.5 km to the start plus 6 strides.
CD for about 15 with Eric B and Patrick G.
Shaky in the open areas as I couldn't seem to hold my line. Lost time on the way to C2: Exited C1 running in the direction of the trail but ran right over it and kept going. The map seemed to indicate that it was a fairly prominent trail but even CS Matt said that it was easy to overlook.
Tried to collect myself but then got way off line again on the way to C6. And to slow way down, reorient myself and reattack.
After that I was pretty solid. Decent speed I think though I haven't checked splits. Kept a steady effort on the climbs. Navigated the ridges and reentrants well by aiming off just a little bit and then coming to the control.
I am still a little wound up by little stressors at home and and work. This leads to being a little skittish in the woods.
Overall, ok day performance wise. Very nice day to be out in the woods and visiting with friends.
5.1 km, 250 climb m = 43:36
Patrick G. was first in 31:??
Eric B. had 35:??
WU for about 20 minutes in the training area noting vegetation, mushiness and contours. Then another 2.5 km to the start plus 6 strides.
CD for about 15 with Eric B and Patrick G.
Shaky in the open areas as I couldn't seem to hold my line. Lost time on the way to C2: Exited C1 running in the direction of the trail but ran right over it and kept going. The map seemed to indicate that it was a fairly prominent trail but even CS Matt said that it was easy to overlook.
Tried to collect myself but then got way off line again on the way to C6. And to slow way down, reorient myself and reattack.
After that I was pretty solid. Decent speed I think though I haven't checked splits. Kept a steady effort on the climbs. Navigated the ridges and reentrants well by aiming off just a little bit and then coming to the control.
I am still a little wound up by little stressors at home and and work. This leads to being a little skittish in the woods.
Overall, ok day performance wise. Very nice day to be out in the woods and visiting with friends.
Wednesday Apr 7, 2010 #
Run 35:00 [3]
Generally easy + (6 x strides). Moving ok on the strides but my legs were heavy throughout.
Tuesday Apr 6, 2010 #
Erg 40:00 [3]
Evening group row on the ergs. Sort of a fartlek of medium intensity.