Training Log Archive: WyattIn the 31 days ending Jul 31, 2010:
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Saturday Jul 31, 2010 #
Running 1:29:16 [2] 16.06 km (5:33 / km) +280m 5:07 / km
shoes: R-NB-760
Out 5 miles, with 3 water/gatorade stops, with FastTracks, then cut back along part of Horseshoe trail, hurrying home to go to the beach.
Friday Jul 30, 2010 #
Running tempo 54:53 12.34 km (4:27 / km) +10m 4:26 / km
max:173 shoes: R-NB-760
42:02 10k on a dirt track, on a warm day, HR ramped pretty smoothly from 160 to 170, meaning unlikely to be sustainable for more than 15-20km in this weather (80, sunny, moderately humid). I wonder if I could maintain that pace for 42km - a 3 hr. marathon - in cooler weather.
Incl. warm up & cooldown.
Incl. warm up & cooldown.
Thursday Jul 29, 2010 #
Running long 1:53:45 [2] 17.76 km (6:24 / km) +150m 6:09 / km
shoes: R-NB-760
Long run home from KoP where I'd dropped car for analysis. Lots of no trespassing signs.
Wednesday Jul 28, 2010 #
Running intervals 51:25 10.44 km (4:55 / km) +6m 4:55 / km
max:176 shoes: R-NB-760
Intervals at Conestoga HS, but logged to late to remember what they were...
Tuesday Jul 27, 2010 #
Strength 8:00 [1]
Most of the strength set from last week, plus 25 push ups and 50 crunches
Running 54:54 [2] 8.88 km (6:11 / km) +240m 5:27 / km
shoes: R-Brooks Adrenaline
Figure 8, 2-hill Mt. Misery loop, down the center twice.
Monday Jul 26, 2010 #
Running 50:00 7.1 km (7:03 / km) +224m 6:05 / km
shoes: R-NB-760
Loops at McKaig with Angelica & Tom
Sunday Jul 25, 2010 #
Orienteering race 42:28 [4] 6.62 km (6:25 / km) +140m 5:48 / km
shoes: O-VJ-Grey-Spikes
Too hot for a warmup as the limiting factor on this RF 95-100 deg day was going to be overheating.
Format of 2x 20 minute races added up suited me fine, though despite running in shorts, carrying ice in a cooler for before/between/after the loops, and consuming 4 Excedrin in the hours after the race, I was still fighting a mild migraine for many hours that evening.
Navigation was really sloppy with ~4x 1 minute errors - that really won't cut it with Vadim running as fast as me now, Clem not having slowed much, and both of them only making 1 minute of errors...
And on top of that, I had download issues - going straight from finish to download, hearing the beep, and then not waiting for splits as I would sweat them to pieces. And as the finish/download crew was busy hounding someone who'd forgot to punch the finish, I didn't get any verbal confirmation either, so I walked away thinking I'd see my result posted later. Apparently the download hadn't worked somehow - maybe they were in some odd mode. I guess I can download _before_ I clear and check at the next event (which I'm co-CS'ing) to read the epunch then, if it becomes an issue. Currently it's not, because the course isn't being ranked, though I may still download so I can compare splits and see which mistakes were most expensive, and focus on them. Gotta to that if I want to beat Vadim (& Magnus, & Clem, & Jenni - yikes) for the cup this year.
Actually, I wonder, if Jenni wins the rankings outright (maybe not this year, but if she gets to training, then next year it's even more plausible), will she get her name on both cups - e.g. is it 'overall' and 'women's' cup's, or Men's and Women's cups? I'm thinking people normall separate it as Men's/Women's, but if you look at a different angle - age - I think we do let people win both the Jr. & overall title if they so deserve it.
Format of 2x 20 minute races added up suited me fine, though despite running in shorts, carrying ice in a cooler for before/between/after the loops, and consuming 4 Excedrin in the hours after the race, I was still fighting a mild migraine for many hours that evening.
Navigation was really sloppy with ~4x 1 minute errors - that really won't cut it with Vadim running as fast as me now, Clem not having slowed much, and both of them only making 1 minute of errors...
And on top of that, I had download issues - going straight from finish to download, hearing the beep, and then not waiting for splits as I would sweat them to pieces. And as the finish/download crew was busy hounding someone who'd forgot to punch the finish, I didn't get any verbal confirmation either, so I walked away thinking I'd see my result posted later. Apparently the download hadn't worked somehow - maybe they were in some odd mode. I guess I can download _before_ I clear and check at the next event (which I'm co-CS'ing) to read the epunch then, if it becomes an issue. Currently it's not, because the course isn't being ranked, though I may still download so I can compare splits and see which mistakes were most expensive, and focus on them. Gotta to that if I want to beat Vadim (& Magnus, & Clem, & Jenni - yikes) for the cup this year.
Actually, I wonder, if Jenni wins the rankings outright (maybe not this year, but if she gets to training, then next year it's even more plausible), will she get her name on both cups - e.g. is it 'overall' and 'women's' cup's, or Men's and Women's cups? I'm thinking people normall separate it as Men's/Women's, but if you look at a different angle - age - I think we do let people win both the Jr. & overall title if they so deserve it.
Saturday Jul 24, 2010 #
Strength 2:00 [1]
32 situps... kinda weak, hence this is probably a good thing to be doing
Plus DT twice this AM on R-leg. Was pretty sore getting out of the car after driving back from the run, but has been better since then. Everything's a little stiff/sore after a long run, but since the R-hamstring is strarting from mildly sore, it's a lot worse. Was little sore during the last 30 minutes of the run, getting hard (due to threat of pain) to drag it over obstacles on the trail run portion.
Plus DT twice this AM on R-leg. Was pretty sore getting out of the car after driving back from the run, but has been better since then. Everything's a little stiff/sore after a long run, but since the R-hamstring is strarting from mildly sore, it's a lot worse. Was little sore during the last 30 minutes of the run, getting hard (due to threat of pain) to drag it over obstacles on the trail run portion.
Running 1:58:25 21.65 km (5:28 / km) +100m 5:21 / km
ahr:144 max:156 shoes: R-NB-760
7am @ Betzwood with FastTracks. Ran with Keith most of the way out to Indian Head, and turned around from there. Great to have water/gatorade stops thanks to FastTracks, and it was quite hot by 9:15am when we were done, so the early start was worth the difficulty in me waking up :)
Mostly paved, with Keith pushing us sub-5-minute km's for 2nd quarter of the run, but me dropping toward 7min/km in the trails at the end, esp. as my R-hamstring started getting more sore.
Mostly paved, with Keith pushing us sub-5-minute km's for 2nd quarter of the run, but me dropping toward 7min/km in the trails at the end, esp. as my R-hamstring started getting more sore.
Friday Jul 23, 2010 #
Running 30:20 [2] 3.75 mi (8:05 / mi) +20m 7:57 / mi
shoes: R-Brooks Adrenaline
10pm, to local dirt track, did some laps. RF still 93 deg, and was totally soaked after the 30 minutes, despite running shirtless at night...
Thursday Jul 22, 2010 #
Running intervals 39:56 9.17 km (4:21 / km) +143m 4:02 / km
shoes: R-Brooks Adrenaline
Non-hilly local trail run, with 4th & 6h km's aimed for a ~60minute race pace - light test of R hamstring, which survived - sore before and after, but nothing that DT and tape wouldn't suppress.
Wednesday Jul 21, 2010 #
Running 21:33 [2] 3.63 km (5:56 / km) +10m 5:51 / km
ahr:129 shoes: R-NB-760
Early morning 'just get out there' run on a busy work & work-travel day. Having run at least 2 miles every day for 250 days straight, and not wanting to break that streak just because of laziness is a required motivator to get me out the door on days like this.
Tuesday Jul 20, 2010 #
Note
Planned strength set:
Revising the current strength set: (time recorded is only active exercise part) - based on 4/19 visit with Valerie Brill
- At least once a day: (Val says twice...)
-- Deep Tissue - R-IT & Left hamstring (Right too, if needed) & R-foot (with ball)
- Stretch R-quad on back with ankle out to side
- Do the active stretch lunge, both sides twice, esp. focussed on R-hip-flexor
- Do the active stretch IT cross-leg squats
- Static Stretch R-IT, try to twist R foot out a bit less than the 45 deg I have done for the past few years
- Clock-squats (one-legged, off ~6inch platform, stepping down in various directions), 50 each side - slowly and carefully esp. on R-leg side, keeping leg straight (no knee to inside), and keeping hips & shoulders level
- Balance on 1 foot and do 100x ankle rotation set with the other, both sides (good for ankle in general too)
- 60 seconds of 1-legged balance on toes of each foot
- Stand on L-leg , rotate R-foot out 45 degrees, and lift a straight R-leg to the back-right and hold 5 seconds, repeating to exhaustion (pushing hard enough on each s.t. ~20 is exhaustion...)
For:
- (R) IT + inside of knee (fighting rare compression pain & IT@knee/hip/back pain)
- (R) Hip flexor (rarely sore at this point)
- (L) Hamstring (minor) & (R) Hamstring (tweaked in early June)
(R) Foot: (preventative at this point)
Also, I try to sit with knees forward and feet out to right (esp. R-foot) even though it feels relatively awkward vs. the opposite & I try to sleep on sides with L-knee skewed forward a bit to stretch R-IT, possibly w/pillow separating hips.
Revising the current strength set: (time recorded is only active exercise part) - based on 4/19 visit with Valerie Brill
- At least once a day: (Val says twice...)
-- Deep Tissue - R-IT & Left hamstring (Right too, if needed) & R-foot (with ball)
- Stretch R-quad on back with ankle out to side
- Do the active stretch lunge, both sides twice, esp. focussed on R-hip-flexor
- Do the active stretch IT cross-leg squats
- Static Stretch R-IT, try to twist R foot out a bit less than the 45 deg I have done for the past few years
- Clock-squats (one-legged, off ~6inch platform, stepping down in various directions), 50 each side - slowly and carefully esp. on R-leg side, keeping leg straight (no knee to inside), and keeping hips & shoulders level
- Balance on 1 foot and do 100x ankle rotation set with the other, both sides (good for ankle in general too)
- 60 seconds of 1-legged balance on toes of each foot
- Stand on L-leg , rotate R-foot out 45 degrees, and lift a straight R-leg to the back-right and hold 5 seconds, repeating to exhaustion (pushing hard enough on each s.t. ~20 is exhaustion...)
For:
- (R) IT + inside of knee (fighting rare compression pain & IT@knee/hip/back pain)
- (R) Hip flexor (rarely sore at this point)
- (L) Hamstring (minor) & (R) Hamstring (tweaked in early June)
(R) Foot: (preventative at this point)
Also, I try to sit with knees forward and feet out to right (esp. R-foot) even though it feels relatively awkward vs. the opposite & I try to sleep on sides with L-knee skewed forward a bit to stretch R-IT, possibly w/pillow separating hips.
Running 1:11:49 [2] 12.07 km (5:57 / km) +286m 5:19 / km
shoes: R-NB-760
Rancho in the evening after a long day of work. Got dark, but had headlamp at the end. Had to hold it in hand, as the lack of shadow-perspective when on head made running downhill on a rooty/rocky trail too treacherous. Saw people up until 8:43 on the trails, with sunset around 8:30. Got back to an empty parking lot at 9:10pm, to find two police cars with lights flashing surrounding my car. Apparently the park closed at 9pm, and they take that quite seriously. Talked my way out of a ticket, as I was a visitor to the area, and many locals were clearly violating the 'closes at sunset' rule that I had see posted, and the cops understood that I clearly hadn't meant to cause trouble... Apparently I had missed where some other sign where they'd said "closes at 9pm and we mean it..."
- Wyatt
- Wyatt
Monday Jul 19, 2010 #
Running 44:14 [2] 7.46 km (5:56 / km) +223m 5:10 / km
shoes: R-NB-760
Rancho in the evening after a long day of travel
Sunday Jul 18, 2010 #
Running 54:31 [2] 9.25 km (5:54 / km) +215m 5:17 / km
shoes: R-Brooks Adrenaline
Over Mt. Joy, then skipped Mt. Misery...
Saturday Jul 17, 2010 #
Running 29:09 5.4 km (5:24 / km) +12m 5:20 / km
shoes: R-Brooks Adrenaline
Ocean city, NJ. Dry sand & boardwalk for about 3 minutes each. Wet, firm sand for the rest.
Friday Jul 16, 2010 #
11 PM
Running 30:01 [2] 5.52 km (5:26 / km) +46m 5:13 / km
shoes: R-Brooks Adrenaline
Ran both sides of every street in Green Hills. RF temp. of 86 degrees, at 11pm... Ah, welcome home...
Thursday Jul 15, 2010 #
Running 23:22 3.9 km (5:59 / km) +100m 5:19 / km
shoes: R-NB-760
Travel day.
Got up bright & early to run along the False Creek and English Bay waterfronts in Vancouver, and found Vancouver to be a very quiet city at 5:30am - much quieter than others I've run in at that hour, esp. given how light it is already.
Ended @ Tim Horton's to get drinks for me & Angelica as we set off back to SEA & PHL
Got up bright & early to run along the False Creek and English Bay waterfronts in Vancouver, and found Vancouver to be a very quiet city at 5:30am - much quieter than others I've run in at that hour, esp. given how light it is already.
Ended @ Tim Horton's to get drinks for me & Angelica as we set off back to SEA & PHL
Wednesday Jul 14, 2010 #
Orienteering race 32:38 [4] 7.11 km (4:35 / km) +157m 4:08 / km
ahr:166 max:174 shoes: O-Inov8 Mudclaw 330
After a fun week & a half of being a little ahead or behind Brian May, I had the joy of starting exactly 1 minute after Brian in a UBC campus Sprint. Pushed hard, hoping to catch him, and saw him just twice on the course on out & back legs, judging both times that I was still close to one minute behind, which was helpful in getting me to push hard through the end. Which was a valuable motivation as we ended up tied, to the second...
A bit of navigational sloppiness here and there, but probably much less than one minute total. Angelica had a very solid run as well, perhaps even cleaner than mine. We're both finally getting half decent at navigation after this 3 week racing trip - at least on easyish Sprint races ;)
A bit of navigational sloppiness here and there, but probably much less than one minute total. Angelica had a very solid run as well, perhaps even cleaner than mine. We're both finally getting half decent at navigation after this 3 week racing trip - at least on easyish Sprint races ;)
Tuesday Jul 13, 2010 #
Orienteering race 49:17 [2] *** 10.85 km (4:33 / km) +174m 4:12 / km
42c shoes: O-Inov8 Mudclaw 330
Long-distance, 42-control Sprint-style park race @ Stanley Park in Vancouver. Starting list was great with a 7 person pack expected, with me in the middle, and unfortunately, just as I'd gained 50 of the 60 seconds on Eric Kemp, a toilet break became mandatory and the after that was taken care of, the pack was past. Thus my hoped for assessment of how long I could run with the likes of Mike Smith, and Brian May was lost.
Note-to-self that Chili for dinner, and Cheerios for breakfast are now banned, pre-important-race. Bagels and/or oatmeal are much more reliable for breakfast.
Note-to-self that Chili for dinner, and Cheerios for breakfast are now banned, pre-important-race. Bagels and/or oatmeal are much more reliable for breakfast.
Monday Jul 12, 2010 #
Running warm up/down 16:00 [2] 2.6 km (6:09 / km) +40m 5:43 / km
shoes: O-VJ-Grey-Spikes
From & To the car, after drop-off & pick-up of the family
Orienteering race 23:00 [4] *** 3.06 km (7:31 / km) +140m 6:07 / km
26c shoes: O-VJ-Grey-Spikes
A really fun first leg of relay, mass-start forest Sprint event. Probably my favorite event of the whole summer trip.
Started at a reasonable pace up the hill, then started pushing toward 2, taking the lead at 3 and holding it to 8 with furious pressure - 4 guys jockeying for first and I often had to dash the last 10 meters to get my punch in first. 8-11-14 was a butterfly (apparently common to all participants), which the lead pack of 4 guys were a bit sloppier on, taking turns making 5 second errors. I think I was first to 13 as others missed a bit. Got to with 5 meters of 15 in the lead with Patrick S. and stopped, but didn't look behind the cliff and we dashed off to make a 55 second error - and due to our previous mistakes, the rest of the pack, incl. the 3 lead women, had been only about 15 seconds behind, and probably 8-10 people went through # 15 before me. Patrick & I furiously raced downhill slowly overtaking a few people, and though we closed the gap in the remaining 5 minutes, the 3 top women, incl. Louise Oram & Abigail May, finished 2nd, 3rd, 4th, with me about 15 seconds behind.
Started at a reasonable pace up the hill, then started pushing toward 2, taking the lead at 3 and holding it to 8 with furious pressure - 4 guys jockeying for first and I often had to dash the last 10 meters to get my punch in first. 8-11-14 was a butterfly (apparently common to all participants), which the lead pack of 4 guys were a bit sloppier on, taking turns making 5 second errors. I think I was first to 13 as others missed a bit. Got to with 5 meters of 15 in the lead with Patrick S. and stopped, but didn't look behind the cliff and we dashed off to make a 55 second error - and due to our previous mistakes, the rest of the pack, incl. the 3 lead women, had been only about 15 seconds behind, and probably 8-10 people went through # 15 before me. Patrick & I furiously raced downhill slowly overtaking a few people, and though we closed the gap in the remaining 5 minutes, the 3 top women, incl. Louise Oram & Abigail May, finished 2nd, 3rd, 4th, with me about 15 seconds behind.
Sunday Jul 11, 2010 #
Orienteering race 42:47 [4] 4.1 km (10:26 / km) +150m 8:49 / km
shoes: O-VJ-Grey-Spikes
Barebones WRE Middle - very tricky map for me to read - lots of very small bumpy contour details in a thick and rocky forest, that had to be generalized, and I couldn't quite navigate that well in the tricky parts. Magnus Arvidsson did very well, beating me by 4 minutes despite having 4 mistakes totaling 3 minutes.vs my 2 mistakes totaling 2 minutes, according to WinSplits. He apparently moves fast, and navigates well in this semi-thick, semi-rocky technically hard terrain.
Apparently this was the most Norway-WOC relevant event of the whole NAOF, so it's perhaps good that I'm not WOC'ing this year... :)
Apparently this was the most Norway-WOC relevant event of the whole NAOF, so it's perhaps good that I'm not WOC'ing this year... :)
Saturday Jul 10, 2010 #
Orienteering warm up/down 15:00 [2] 3.52 km (4:16 / km) +30m 4:05 / km
shoes: O-Inov8 Mudclaw 330
Warmup on the model map, and cooldown running Course 1. Beautiful area for a Sprint (Whister Village).
Orienteering race 19:18 [4] 4.1 km (4:42 / km) +140m 4:01 / km
shoes: O-Inov8 Mudclaw 330
A very careful run a the Whistler Village Sprint was navigationally successful with the largest error at 15 seconds, but I was a combination of too hestitantly careful in reading the map and too weak on my running, to place very well, despite the clean run. Beaten a full 4 minutes by Patrick who ran a very good race.
Friday Jul 9, 2010 #
Event: Barebones 2010
Orienteering 1:05:00 [2] 7.3 km (8:54 / km) +300m 7:23 / km
ahr:140 max:158 shoes: O-VJ-Grey-Spikes
Barebones, Day 1, a Long event. I was still feeling tired from 8 races in previous 12 days, it was pretty hot, and there were 6 days in a row of Barebones races, so I decided to take this day as a long slow run. Worked okay on the first half, but the forest was thick and rough, and I got tired of pushing through it at the map exchange, and just jogged back from there.
Thursday Jul 8, 2010 #
Running 21:52 3.72 km (5:53 / km) +50m 5:30 / km
shoes: R-NB-760
Rest/travel day between SAGE & Barebones. Mined about 50 fossils at McAbee - many leaves, and two fish found by AJ. Got to Riverside Campground, which turned out to be walk-in, with a lot of mosquito's. Ran after 9pm while Angelica was putting the kids to bed. Legs pretty dead.
Wednesday Jul 7, 2010 #
Orienteering race 56:30 [4] 7.0 km (8:04 / km) +200m 7:04 / km
shoes: O-Inov8 Mudclaw 330
Wasn't really into this race either mentally, or physically. Still gave it a reasonable effort, but the 1st control site was rather dicey so I'd already lost time by # 1.
Tuesday Jul 6, 2010 #
Event: SAGE
Orienteering race 17:00 [4] 4.0 km (4:15 / km) +100m 3:47 / km
shoes: O-Inov8 Mudclaw 330
A nice little Sprint around TRU in west Kamloops. Well set course with lots of detail, direction and terrain change esp. given the relatively small area and North American city planning. Looks even better than the JWOC F20 sprint, at least based on the simple run-around-squares GPS track in Cristina's log...
Was still feeling quite beat up physically from two weekends of 3-day-hard racing, so too this relatively easy, and just focused on being technically as perfect as possible. Was rather exhausted mentally by the end from trying to read every clue and enter/exit every control perfectly, avoiding walls and olive-green, but the mental focus paid off with a 3rd place finish out of about 25 in M21 - seems like a much better performance than in either the US or NAOC Sprint at this more technical-hard, running-moderate tradeoff level.
Definitely my best result of the summer technically, though intentionally wasn't racing hard, so not a great race yet... I will have to run one of the Barebones events at full race pace effort if possible
Was still feeling quite beat up physically from two weekends of 3-day-hard racing, so too this relatively easy, and just focused on being technically as perfect as possible. Was rather exhausted mentally by the end from trying to read every clue and enter/exit every control perfectly, avoiding walls and olive-green, but the mental focus paid off with a 3rd place finish out of about 25 in M21 - seems like a much better performance than in either the US or NAOC Sprint at this more technical-hard, running-moderate tradeoff level.
Definitely my best result of the summer technically, though intentionally wasn't racing hard, so not a great race yet... I will have to run one of the Barebones events at full race pace effort if possible
Running warm up/down 10:00 [3] 1.6 km (6:15 / km) +5m 6:09 / km
shoes: O-Inov8 Mudclaw 330
Warmup, and some cooldown with Oriana on her course - she was doing pretty well technically, after quite a bit of map study at the control, incl. some north reminders, she ran all the way to about half of the bags w/o so much as a second look at the map, and it was an unusual-for-her Sprint map of a college campus.
Monday Jul 5, 2010 #
Running 20:10 [2] 2.1 mi (9:36 / mi) +10m 9:28 / mi
shoes: R-NB-760
Easy loop around Revelstoke in late evening. R-hamstring sore in spots on/off during drive and feels like a bit of a lump in there, but holding up okay given the racing load. R-IT @ knee rather tweaked during today's run. Odd. Maybe the Sprint, or sleeping funny, or sitting too much in the car, or failing to do the appropriate stretches for a long time.. :)
Note
I have to say that I really liked the NAOC event announcing & color commentary by Balter & Vlad, though I didn't really take the brunt of any of the particularly harsh comments...
Sunday Jul 4, 2010 #
Orienteering race 16:33 [4] *** 3.6 km (4:36 / km) +50m 4:18 / km
shoes: O-Inov8 Mudclaw 330
NAOC Sprint. Felt like I was pushing hard enough for a Sprint, though at times I probably wasn't. Didn't use my HR/GPS due to a reminder about some rule yesterday, so don't know if I really was pushing as hard as I do in a 5k race - though I felt like it a few times. Was sloppy a bit on the first one, and one in the middle (6), losing 15 sec or so on each of them, plus some other slop, which just isn't allowable in a Sprint. A bit sad that the 'maze' of vegetation up top wasn't a bit thicker, which might've made reading one's way through the corridors an effective tradeoff.
Running warm up/down 20:00 3.0 km (6:40 / km)
shoes: O-Inov8 Mudclaw 330
Both up & down today, and some good stretching.
Saturday Jul 3, 2010 #
Orienteering race 1:43:45 16.3 km (6:22 / km) +610m 5:22 / km
ahr:156 max:167 shoes: O-Inov8 Mudclaw 330
Another lacklustre running effort, this time with more technical mistakes as well. After getting sick after last week's US Champs long, I was not only a bit afraid to push this hard, but I was also getting friend from a lot of racing, I think. Technical mistakes amounted to maybe 4-8 minutes, depending on pickiness - apparently a competitive level of mistakes looking at others, even the leaders. I don't know if it was the unaccustomed to camping sleep, or some poor nutrition (way too much meat the night before, and some bread in the AM), or the number of days of racing though...
Running 8:00 [2] 1.5 km (5:20 / km) +30m 4:51 / km
shoes: O-Inov8 Mudclaw 330
Run up to the start. No cooldown. Am doing some stretching before & after some of the races this summer - mostly the active stuff from FastTracks, not so much of the R-hip injury related stuff.
Friday Jul 2, 2010 #
Running warm up/down 10:00 1.0 mi (10:00 / mi)
shoes: O-VJ-Grey-Spikes
Some highly unstructured warmup for NAOC Middle
Orienteering race 36:23 [4] 5.53 km (6:35 / km) +188m 5:37 / km
ahr:165 max:174 shoes: O-VJ-Grey-Spikes
NAOC Middle. Trying to focus on a clean, strong race. Was fairly clean in the circles, with some short suboptimal route choices. Interesting course to have route choices on many short legs, but not super hard control sites for the most part.
Unfortunately, the run-strong part of the equation wasn't there. Felt sluggish the entire time - e.g. felt like I was pushing hard but just not moving. HR suggests similarly, as even when Rob Baker ran by, I felt like I was pushing as hard as I could to keep up, yet my HR was only in the low 170's. It should average 175 at an important Middle event. Partly, my feet work cold, and unsteady, but there were several uphill legs where I could've conceivably gone to a 180 max HR w/little foot or slipperiness issues to keep the HR down. Some days I guess the gas pedal just isn't there...
Unfortunately, the run-strong part of the equation wasn't there. Felt sluggish the entire time - e.g. felt like I was pushing hard but just not moving. HR suggests similarly, as even when Rob Baker ran by, I felt like I was pushing as hard as I could to keep up, yet my HR was only in the low 170's. It should average 175 at an important Middle event. Partly, my feet work cold, and unsteady, but there were several uphill legs where I could've conceivably gone to a 180 max HR w/little foot or slipperiness issues to keep the HR down. Some days I guess the gas pedal just isn't there...
Thursday Jul 1, 2010 #
Running warm up/down 8:42 [2] 1.36 km (6:24 / km)
shoes: O-Inov8 Mudclaw 330
To THOMASS event start - wrapped up our sightseeing and slowish morning a bit late and ended up 6 minutes late to the start.
Orienteering 39:06 [2] 5.07 km (7:43 / km) +171m 6:36 / km
ahr:137 max:150 shoes: O-Inov8 Mudclaw 330
Thomass event. Took it easy given the next 3 day's plans...