Training Log Archive: cmorseIn the 7 days ending Apr 28, 2001:
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Saturday Apr 28, 2001 #
Note
HRr = 48
Orienteering (Wolf Den) 3:10:00 [2] 12.75 km (14:54 / km)
3PM - Pick up controls and rehang some for Sundays courses. Too tired to even muster a jog on the trails, so entire thing was done at a brisk walk. Quite beat by end, may not run tomorrow.
Orienteering (Wolf Den (hanging)) 55:00 [2] 3.5 km (15:43 / km)
7:00 am - hanging flags visible from trails. Mostly in northern part of park.
Orienteering (Wolf Den (Red)) 50:27 [5] 6.33 km (7:58 / km)
11:00am - Ran Red course (course setter/mapper) see comments under racing.
Friday Apr 27, 2001 #
Note
HRr = 52
Orienteering (Wolf Den (course set)) 5:50:00 [1] 20.0 km (17:30 / km)
11:00 am - Sunny, 60's - hanging flags and putting out water for weekend meet at Wolf Den. With nice weather pending, it could be a very large turnout. Toting flags, multiple maps (2 days) and clue sheets etc so did not run, just walked virtually the entire park.
Thursday Apr 26, 2001 #
Run - Treadmill (Treadmill) 24:30 [4] 4.83 km (5:04 / km)
6:30am - Brief warmup, then did 4x400 intervals at 3.73min/km (10mph) at a 2% incline, then recovering to 120bpm between. HRmax = 151. Did one last 400m interval at -2% incline but at 3.4min/km (11mph). Coasted at 7.5min/km until 3 mile mark as a warmdown...
Not too much today as the next three days will be spent in the woods at Wolf Den - course setting tomorrow, run Saturday, then collect/rehang flags for Sunday, then run Sunday and collect flags afterwards... me thinks Monday will be a rest day...
Not too much today as the next three days will be spent in the woods at Wolf Den - course setting tomorrow, run Saturday, then collect/rehang flags for Sunday, then run Sunday and collect flags afterwards... me thinks Monday will be a rest day...
Note
HRr = 50
Wednesday Apr 25, 2001 #
Run - Treadmill (Treadmill) 30:00 [4] 4.8 km (6:15 / km)
6:30 am - Opted for an 'easy' workout. Tried the 'rolling hills' program on the treadmill. Run steady at 6.2 min/km with incline varying between 4% & 9%. Tougher than it seemed although HR stayed right in the 120-133 bpm range (66-73% HRmax - middle of the aerobic range). Flattened it out and ran at 4min/km for last 500m.
Note
HRr = 48
Tuesday Apr 24, 2001 #
Run - Treadmill (Treadmill) 45:00 [5] 7.5 km (6:00 / km)
8:40am - 10 minute warmup - 6min/km @ 2% incline
10 minutes - increase incline 1% per minute through 12% HRmax=159
recover to HR120 @ -5% incline
immediately to 13% incline - hold 2 minutes HRmax155
recover to HR120 @ -5% incline
immediately to 14% incline - hold 2 minutes HRmax157
recover to HR120 @ -5% incline
3 minutes at 3.75 min/km @ 0% incline
8 minutes gradual slowdown 12min/km --> 15min/km
10 minutes - increase incline 1% per minute through 12% HRmax=159
recover to HR120 @ -5% incline
immediately to 13% incline - hold 2 minutes HRmax155
recover to HR120 @ -5% incline
immediately to 14% incline - hold 2 minutes HRmax157
recover to HR120 @ -5% incline
3 minutes at 3.75 min/km @ 0% incline
8 minutes gradual slowdown 12min/km --> 15min/km
Monday Apr 23, 2001 #
Note
HRr = 47
Will take it easy today - legs sore - probably from being too warm yesterday and inadequate fluid/carbs during day. Maybe a short trail run later this evening.
Will take it easy today - legs sore - probably from being too warm yesterday and inadequate fluid/carbs during day. Maybe a short trail run later this evening.
Sunday Apr 22, 2001 #
Orienteering (Brainard Red) 1:22:58 [4] 7.1 km (11:41 / km)
11:20am - sunny, warm (85 later in day). Nice course, but vague control description on #4 (foot of cliff, but there were 4 impassables in the circle - I assumed (wrongly) that it was at the foot of the lowermost cliff (over 100m long) and after climbing down to control, had to find a way back up to flag - should have had a description of 'which' cliff. Also lots of logging slash slowed down running speed up top - but made for a very good footwork workout. (25+ minutes over 2nd place)
Orienteering (Brainard (ctrl pickup)) 44:58 [2] 3.0 km (14:59 / km)
3:30pm - downright hot (85F) - picked up most of the southern controls. Went out without compass or control description so wandered a bit on a few controls. Did not push too hard either.
Orienteering (Brainard (Sh White)) 1:25:00 [1] 2.0 km (42:30 / km)
1:30pm - did short white with Anna & Jackson (ages 4 & 2). Nice walk in the woods, spent some time doing map reading exercises while Anna did the white course - so we'll count it as 'training'....