Training Log Archive: DWildfogelIn the 7 days ending Mar 12, 2018:
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Monday Mar 12, 2018 #
Note
(rest day)
Legs don't feel bad.
Sunday Mar 11, 2018 #
Event: BAOC: Joe Grant
11 AM
Orienteering race 59:24 [5] *** 4.4 km (13:30 / km) +215m 10:51 / km
spiked:14/16c shoes: Yellow Falcons
Joe Grant South, BAOC B-meet. Brown, 4.4 km, 215 m climb (advertised as 190). 2nd to Amalie Ertmann (F14), 2:40 behind.
Tried to take it easy on the uphills and when running on trails so as not to get overly sore (with COW starting in 6 days), and then worked well.
#1. Ran right by the thicket, expecting something larger, and then wandered for 3+ minutes. (Also not very focused at the start, talking about COW and then about Rachel's career to Derek.)
#2. Headed right for it, then drawn off by a different control on the ridge. Lost :30
#4. Initially planned to cross at the bottom edge of the gully, where it turns into ditch. I suspect that would have been much better.
Settled down after that, and did quite well, especially on the flatter legs (6,7,8,10,11,14) where I tried to push it. The route around from 12 to 13 was a business decision (didn't want to get trashed).
Route
Splits
[Orienteering race]
Tried to take it easy on the uphills and when running on trails so as not to get overly sore (with COW starting in 6 days), and then worked well.
#1. Ran right by the thicket, expecting something larger, and then wandered for 3+ minutes. (Also not very focused at the start, talking about COW and then about Rachel's career to Derek.)
#2. Headed right for it, then drawn off by a different control on the ridge. Lost :30
#4. Initially planned to cross at the bottom edge of the gully, where it turns into ditch. I suspect that would have been much better.
Settled down after that, and did quite well, especially on the flatter legs (6,7,8,10,11,14) where I tried to push it. The route around from 12 to 13 was a business decision (didn't want to get trashed).
Route
Splits
[Orienteering race]
Friday Mar 9, 2018 #
Stretching 4:30:00 [2]
Weekly accumulation of morning exercises: stretching, strength and balance.
11 AM
Running (Easy distance) 12:43 [3] 1.2 mi (10:36 / mi)
shoes: Salomon SC3 Bl/Bl 2
Jeep trail next door. Just trying to loosen up, but felt good and got going pretty fast.
Splits are for 2 laps at a time, 0.4 miles:
445, 408, 349
[Easy distance]
Splits are for 2 laps at a time, 0.4 miles:
445, 408, 349
[Easy distance]
Running warm up/down 5:00 [2] 0.3 mi (16:40 / mi)
shoes: Salomon SC3 Bl/Bl 2
Cool down
Wednesday Mar 7, 2018 #
7 AM
Running (Distance) 19:59 [3] 2.0 mi (9:59 / mi)
shoes: Salomon SC3 Bl/Bl 2
Jeep trail next door.
438, 414, 350, 344, 332
438, 414, 350, 344, 332
2 PM
Physical therapy 1:00:00 [2]
Physical therapy at Kevin's for my knees. Mostly massage and stretching.