Training Log Archive: MCroneIn the 29 days ending Feb 29, 2012:
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Wednesday Feb 29, 2012 #
Orienteering 20:00 [3]
shoes: Nike Pegasus 28
Tuesday Feb 28, 2012 #
Running warm up/down 25:00 [3]
shoes: Nike Pegasus 28
Running intervals 20:00 [3]
shoes: Nike Pegasus 28
Less rest than yesterday.
Was meant to be 28-30 for first 4 and then 26-28 for second 4. Ended up basically being 26-28 for all of them.
Monday Feb 27, 2012 #
Strength 25:00 [3]
shoes: Nike Pegasus 28
Running intervals 10:00 [3]
shoes: Nike Pegasus 28
25-27 seconds
Note
Hoping to incorporate some of the sprint stuff with some of the middle distance stuff.
Sunday Feb 26, 2012 #
Running 1:28:45 [3] 20.0 km (4:26 / km)
shoes: Nike Pegasus 28
Saturday Feb 25, 2012 #
Trail Running 1:02:00 [3] 10.0 km (6:12 / km)
shoes: Inov8 Roclite 285
Thursday Feb 23, 2012 #
Running 45:00 [3]
shoes: Nike Pegasus 28
Running 35:00 [3]
shoes: Nike Pegasus 28
Wednesday Feb 22, 2012 #
Running warm up/down 30:00 [3]
shoes: Nike Pegasus 28
Orienteering 20:00 [3]
shoes: Nike Pegasus 28
Tuesday Feb 21, 2012 #
Running 16:00 [3]
shoes: Nike Pegasus 28
Monday Feb 20, 2012 #
Running 10:00 [3]
shoes: Nike Pegasus 28
Sunday Feb 19, 2012 #
Running 33:00 [3] 7.5 km (4:24 / km) +150m 4:00 / km
shoes: Nike Pegasus 28
Saturday Feb 18, 2012 #
Orienteering 24:18 [3]
shoes: Inov8 Roclite 285
Orienteering 8:23 [3] 2.0 km (4:12 / km)
shoes: Inov8 Roclite 285
Note
Thursday Feb 16, 2012 #
Strength 25:00 [3]
Wednesday Feb 15, 2012 #
Strength 45:00 [3]
Orienteering 10:00 [3]
shoes: Nike Pegasus 28
Running 20:00 [3]
shoes: Nike Pegasus 28
Tuesday Feb 14, 2012 #
Running warm up/down 24:00 [3]
shoes: Nike Pegasus 28
Running hills 11:30 [3]
shoes: Nike Pegasus 28
Monday Feb 13, 2012 #
Strength 1:00:00 [3]
Running 45:00 [3]
shoes: Nike Pegasus 28
Sunday Feb 12, 2012 #
Orienteering 26:19 [3]
shoes: Inov8 Flite 195
I have come up with a new conclusion. I like to know the map of an area, but not the area itself. It's particularly true at places like Wits, but I also feel that it played a role at WOC last year. If you know a place really well, you are not as concerned about the route choice, because you know how to get there. Often this leads to not choosing the best route, but being able to set off really quickly. It leads to those 60-40 route choices where you can lose some valuable time. Which brings me to... I have found some really good quality maps of the WOC area. Both ground level and sky level (to show canopies). Looking forward to checking out different control options etc.
Saturday Feb 11, 2012 #
Running 35:00 [3]
shoes: Nike Pegasus 28
Friday Feb 10, 2012 #
Ultimate Frisbee 30:00 [3]
shoes: Hi Tec Infinities
Wednesday Feb 8, 2012 #
Orienteering 15:00 [3]
shoes: Nike Pegasus 28
Running 20:00 [3]
shoes: Nike Pegasus 28
Tuesday Feb 7, 2012 #
Running 30:00 [3]
shoes: Nike Pegasus 28
Monday Feb 6, 2012 #
Orienteering 11:45 [3] 2.7 km (4:21 / km)
shoes: Inov8 Flite 195
Sunday Feb 5, 2012 #
Running warm up/down 15:00 [3]
shoes: Nike Pegasus 28
Orienteering (Men's course) 17:54 [3] 4.3 km (4:10 / km) +60m 3:53 / km
shoes: Inov8 Flite 195
4: Could have gone across the wooden bridge and perhaps saved some time.
6: Circle should have been cut to see the route around the north side of the building. Only noticed this when Jeremy used it on the women's course.
9: Was a bit hidden, granted I didn't really read the control description on this one.
11: May have been faster to just continue past 5 to 11. The route that I raced was probably not optimal.
12: Confused the two blue splotches on the map. I was then too far north and had to cut down through the winding path. Control was not really where the circle was, but after that mistake I was happy to see it.
14: Bit slow trying to read the map to 15 in the dark. May have been better to go around because of this.
15: I went south to 15 around the cafe area. Not sure what the best route was here.
16: Missed the path north from 15 so went a long way around.
Main mistakes were on 12 and 16. Few seconds here and there on punching and "finding" the control.
Orienteering (Women's course) 15:27 [3] 3.5 km (4:25 / km) +50m 4:07 / km
shoes: Inov8 Flite 195
Saturday Feb 4, 2012 #
Running 31:11 [3]
shoes: Nike Pegasus 28
Thursday Feb 2, 2012 #
Orienteering (Emmarentia) 40:00 [3]
shoes: Inov8 Roclite 285
Strength 45:00 [3]
Wednesday Feb 1, 2012 #
Trail Running race (Randpark Golf Course) 14:49 [3] 4.0 km (3:42 / km)
shoes: Inov8 Flite 195
Trail Running warm up/down 20:00 [3]
shoes: Inov8 Flite 195
Note
Looking to build in some strength training along with the speed and some technical intervals during the sprint season. The calendar allows for some weeks with 3 hard sessions (no races) so I'm just going to have to plan ahead a bit better.
Last few weeks have been hectic with varsity, meeting and getting the courses done for the school's league. Also had the odd 21st that takes away an evening or two...