Training Log Archive: GlenTIn the 7 days ending Jan 18, 2016:
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Monday Jan 18, 2016 #
9 AM
Orienteering 2:32:31 *** 8.59 km (17:45 / km) +179m 16:05 / km
ahr:113 max:176 spiked:16/17c shoes: Jalas - sz 10
GAOC Extreme-O (short version). With Janet, so mostly at her pace. I did get to go to the tops of a couple of hills to punch and I got to crawl into the culvert to punch. Navigation was pretty straightforward but the variety of tasks kept it interesting (navigate by terrain photos, corridor-O, map with a big section whited-out, culvert control, navigate with aerial photo, navigate with USGS map (after plotting from coordinates), map with roads and trails removed, kayak-O (out and back to a control), stream crossing on rope bridge or log, and mini-maze-O). Quite cold with temps in the 20s and a breeze - fortunately it was sunny.
Sunday Jan 17, 2016 #
11 AM
Orienteering race 1:35:59 *** 9.74 km (9:51 / km) +277m 8:38 / km
ahr:141 max:166 spiked:15/20c shoes: Jalas - sz 10
GNC Day 2 Red (8.9k SL, 335m climb). Temperature a little cooler, course a little longer, navigation a little sloppier. Trails on this part of the map were more reliable but the vegetation mapping didn't seem to reflect running speed very well. Course was very good with lots of route choice and variety. Several minutes of errors, but nothing too big. Managed to be fastest in M45, so first for the two day. Waiting for results to be posted to see how I did relative to those in other age groups.
Good job by GAOC on the organization and logistics.
Good job by GAOC on the organization and logistics.
Saturday Jan 16, 2016 #
Event: Georgia Navigator Cup 2016
10 AM
Orienteering race 1:29:59 *** 8.9 km (10:07 / km) +181m 9:11 / km
ahr:141 max:178 spiked:21/25c shoes: Jalas - sz 10
Red course at GA Navigator cup. 8.5k SL, 310m climb (which seems to be higher than actual). A decent run with a total of about 4 minutes of small errors. Near-perfect weather, 50F and sunny. Very good visibility and pretty good running with the occasional thorny vine. Good course with lots of variety and some route choice. Mapping of the vegetation didn't always reflect what I saw in the terrain. Mapped trails often had trees growing on them and there were many (indistinct) trails in the terrain which weren't mapped. Ended up 1st in M45 (although Wyatt was about 28 min faster in M40). About 9th overall on Red.
Thursday Jan 14, 2016 #
Strength and Flexibility (Pilates) 50:00 [2]
11 AM
Treadmill intervals 42:20 4.0 mi (10:35 / mi) +65m 10:05 / mi
ahr:133 max:164 shoes: Asics Gel-Nimbus 16
5 x 0.25 mi at 7.5, 7.6, 7.7, 7.8, 7.9 mph with ~80 sec recovery (walk/slow jog for 0.1 mi). Inadvertantly did the first one at 7.5 min/mi (8.0 mph) - oops - those reciprocals are just so confusing. Did a longer/slower warm-up than usual (1.5 mi @ ~11 min/mi).
Tuesday Jan 12, 2016 #
Strength and Flexibility (Pilates) 50:00 [2]
Weights, including a bunch of stuff with light weights (1-3 lbs) with fully extended arms so extra load on the shoulders and core.
11 AM
Treadmill 41:53 3.8 mi (11:01 / mi)
ahr:131 max:159 shoes: Asics Gel-Nimbus 16
Initial plan was some interval stuff but just didn't get motivated so opted for 2 miles easy after ~1 mile warm-up. Finished up with 0.25 mi @ 8:00 pace, which felt OK. I probably should warm-up longer and slower before speedwork.