Training Log Archive: WyattIn the 7 days ending Apr 4, 2009:
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Saturday Apr 4, 2009 #
Note
A great weekend at OCIN, captured well by Vadim here:
An especially nice shot of the 8 DVOA US Relay Champions (4 on the 4pt team and 4 on the 8pt team): http://www.bears-on-speed.info/album/USRelayChamps...
And the 3rd place Jr/Jr DVOA team... http://www.bears-on-speed.info/album/USRelayChamps... (okay, I'm esp. partial to this one...)
And the full(?) DVOA contingent at the OCIN event: http://www.bears-on-speed.info/album/USRelayChamps...
Thank you DVOA for being a great club with many hard working competitive orienteers putting yourselves together with the fastest of whoever's available each year to make some great teams for several years in a row! I think this may be my first orienteering medal since... last year's Relay !
An especially nice shot of the 8 DVOA US Relay Champions (4 on the 4pt team and 4 on the 8pt team): http://www.bears-on-speed.info/album/USRelayChamps...
And the 3rd place Jr/Jr DVOA team... http://www.bears-on-speed.info/album/USRelayChamps... (okay, I'm esp. partial to this one...)
And the full(?) DVOA contingent at the OCIN event: http://www.bears-on-speed.info/album/USRelayChamps...
Thank you DVOA for being a great club with many hard working competitive orienteers putting yourselves together with the fastest of whoever's available each year to make some great teams for several years in a row! I think this may be my first orienteering medal since... last year's Relay !
Orienteering warm up/down 15:00 [2] 2.0 km (7:30 / km) +30m 6:59 / km
shoes: O-VJ Integrator Spikes
Shadowing AJ on the Jr. Jr. relay, and a little more warmup.
AJ actually led the pack from 1-2, but then made a 180 and was playing catch-up after that. While he often had 1st and 2nd in sight, he still chose to do his own navigation checks and control code checks before chasing the other two guys. He was clearly pretty fried by the end though, as he ran right by 11 before turinng around to punch it, then almost skipped 12 (go control...)
AJ actually led the pack from 1-2, but then made a 180 and was playing catch-up after that. While he often had 1st and 2nd in sight, he still chose to do his own navigation checks and control code checks before chasing the other two guys. He was clearly pretty fried by the end though, as he ran right by 11 before turinng around to punch it, then almost skipped 12 (go control...)
Orienteering race 34:20 5.51 km (6:14 / km) +100m 5:43 / km
ahr:172 max:181 shoes: O-VJ Integrator Spikes
With Greg saying be careful to hold the lead, this was a balance between navigation with redundant intensity, and hammering. Most of the time hammering as the navigation wasn't all-consuming, but I was quite confused by the vegetation on my right-route into # 2 so hesitated a few second there, and was similarly hesitant on the way up to 6 as I wasn't sure I was on the right spur (I was, phew...)
Friday Apr 3, 2009 #
Running warm up/down 5:00 [2] 1.0 km (5:00 / km) +20m 4:33 / km
shoes: O-VJ Integrator Spikes
Warmup for the Pig-Middle
Orienteering race 36:35 1.0 km (36:35 / km) +20m 33:15 / km
ahr:172 max:182 shoes: O-VJ Integrator Spikes
Pig-Middle
Pushing better this weekend, together with clean, worked better, with this being the physically weakest performance, in part as I was being a bit wimpy on the muddy downhills, esp. in the 1st 8-10 minutes of the course.
Pushing better this weekend, together with clean, worked better, with this being the physically weakest performance, in part as I was being a bit wimpy on the muddy downhills, esp. in the 1st 8-10 minutes of the course.
Thursday Apr 2, 2009 #
Running 29:58 [2] 5.07 km (5:55 / km) +115m 5:19 / km
ahr:137 max:147 shoes: R-NB Black
Some easy pace climb up Mt. Misery and back.
Wednesday Apr 1, 2009 #
Running 1:03:20 11.15 km (5:41 / km) +110m 5:25 / km
ahr:135 max:168 shoes: R-NB Black
Was in a great zone for a while, but then started feeling bad at 17 minutes in and was there most the rest of the time - same point where I initially died off on Sunday's race. Maybe I ate a poor breakfast again? I'll need to rule that out one of these days by eating properly.
As I was out of gas, my 10 minute surge turned into a 1km surge. And I was originally planning to do intervals, but Angelica needs to work tonight, and doesn't want me taking the kids (incl. Oriana who's still coughing) to hang around in the rain with me while I ran intervals with the group.
As I was out of gas, my 10 minute surge turned into a 1km surge. And I was originally planning to do intervals, but Angelica needs to work tonight, and doesn't want me taking the kids (incl. Oriana who's still coughing) to hang around in the rain with me while I ran intervals with the group.
C • Food 1
Tuesday Mar 31, 2009 #
Note
March Training Goals:
Run 5km climb: Bad 3360 vs. 5000 goal
Ran every day: Bad (missed 2 due to illness)
Ran >1/hr/day average: Bad (24 hours vs. 31 needed)
A relatively poor month of training, with 1 week of illness, and 1 week in Jamaica, and 1 in bad week of work
Run 5km climb: Bad 3360 vs. 5000 goal
Ran every day: Bad (missed 2 due to illness)
Ran >1/hr/day average: Bad (24 hours vs. 31 needed)
A relatively poor month of training, with 1 week of illness, and 1 week in Jamaica, and 1 in bad week of work
Running 1:27:24 [2] 14.57 km (6:00 / km) +307m 5:26 / km
ahr:134 max:148 shoes: R-NB Black
NW, filling in a stubborn coverage hole in the 2-3km ring, then hit 2 other spots in VF park fields, NNE of home. NW quadrant of 2-3km ring is totally filled in now. 3 quadrants to go, mostly with little pieces
Monday Mar 30, 2009 #
Running 30:18 [2] 4.64 km (6:32 / km) +135m 5:42 / km
ahr:133 max:143 shoes: R-NB Black
Almost to the top of Joy & back. L-hamstring felt funny, and R-quad was sore. As if I had run hard yesterday... :(
Sunday Mar 29, 2009 #
Event: 14th Annual Golden Goat
Orienteering race 1:29:30 [4] 14.8 km (6:03 / km) +275m 5:32 / km
ahr:162 max:173 shoes: O-VJ-Grey-Spikes
Thought I was running decently, and up to 13 minutes I was pushing okay. After that the push became more sporadic (HR from 168 down to near 150). Had 4x1 minute losses, all of which were route - 3 of where I intentionally chose an around/unusual route - this terrain really begs for almost-straight more than I was judging it to.
Most of my loss vs. Ross & others was just being slow though. I hope I can chalk this up to last week's illness, but maybe I am slower than I was last year... :( Or Ross is faster :)
Most of my loss vs. Ross & others was just being slow though. I hope I can chalk this up to last week's illness, but maybe I am slower than I was last year... :( Or Ross is faster :)