Training Log Archive: spowellIn the 7 days ending Jun 15, 2011:
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Wednesday Jun 15, 2011 #
6 PM
Running 1:30:00 [4] 13.0 km (6:55 / km)
ahr:148 max:184
Running a la Francis:
wu: 3k+ (including a nipple protection detour) with 6x100m strides
2loops totalling 2400m: 11.09 (4.38min/k)
rest ~10min
2loops totalling 2250m: 10.37 (4.42min/k)
rest ~10min
1loop of 1050m: 4.30 (4.19min/k)
wd: 2k+
Tired from last night. Was tough to move as fast as I did. Had a tutorial on poison ivy by Alexander, that stuff is EVERYWHERE.
wu: 3k+ (including a nipple protection detour) with 6x100m strides
2loops totalling 2400m: 11.09 (4.38min/k)
rest ~10min
2loops totalling 2250m: 10.37 (4.42min/k)
rest ~10min
1loop of 1050m: 4.30 (4.19min/k)
wd: 2k+
Tired from last night. Was tough to move as fast as I did. Had a tutorial on poison ivy by Alexander, that stuff is EVERYWHERE.
Tuesday Jun 14, 2011 #
6 PM
Orienteering race 1:20:00 [4] ** 10.6 km (7:33 / km)
ahr:163 max:183 spiked:28/28c
Poison Ivy Round 2 -- or maybe just (little) raspberry bushes?
Summer Solstice #3 at Timm Drive. Spent some time in the nice sun before the race, felt dozy. Coffee might be in order next time.
No 1 minute to plan your route this week -- initially I think that screwed me. But looking back, I still had problems figuring out a decent route.
I think ideally I would have done: 16, 15, 2, 3, 10, 9, 7, 8, 11, 6, 14, 12, 13, 5, 4, 1, 19, 18, 22, 23, 25, 24, 27, 28, 26, 20, 21, 17 (or something).
I actually did 16, 2, 15, 9, 10, 6, 7, 8, 11, 14, 12, 13, 5, 4, 3, 1, 19, 18, 23, 22, 24, 25, 27, 28, 26, 20, 21, 17 (barf)
Looking at my GPS, I actually did pretty well along the routes I chose (few mistakes, went where I had wanted to go). The problem was really with the routes I chose... 4 to 3 through the swamp to the road and then dark green to the trail (there's actually a number of trails in that section). That took 9minutes (barf). 27+28 I lost 5minutes because I didn't read the map right. Everything else was ok. 20minutes late -- I think I would have been happy finishing 10minutes late. Should finish above 0 points this week.
Oh yah, I tripped and fell face/arms first in what I was hoping was raspberry bushes, but I don't think they were. Vinegar-ed my face and the rest of my body, so let's see what happens! I don't wanna join the pus club!
Summer Solstice #3 at Timm Drive. Spent some time in the nice sun before the race, felt dozy. Coffee might be in order next time.
No 1 minute to plan your route this week -- initially I think that screwed me. But looking back, I still had problems figuring out a decent route.
I think ideally I would have done: 16, 15, 2, 3, 10, 9, 7, 8, 11, 6, 14, 12, 13, 5, 4, 1, 19, 18, 22, 23, 25, 24, 27, 28, 26, 20, 21, 17 (or something).
I actually did 16, 2, 15, 9, 10, 6, 7, 8, 11, 14, 12, 13, 5, 4, 3, 1, 19, 18, 23, 22, 24, 25, 27, 28, 26, 20, 21, 17 (barf)
Looking at my GPS, I actually did pretty well along the routes I chose (few mistakes, went where I had wanted to go). The problem was really with the routes I chose... 4 to 3 through the swamp to the road and then dark green to the trail (there's actually a number of trails in that section). That took 9minutes (barf). 27+28 I lost 5minutes because I didn't read the map right. Everything else was ok. 20minutes late -- I think I would have been happy finishing 10minutes late. Should finish above 0 points this week.
Oh yah, I tripped and fell face/arms first in what I was hoping was raspberry bushes, but I don't think they were. Vinegar-ed my face and the rest of my body, so let's see what happens! I don't wanna join the pus club!
Saturday Jun 11, 2011 #
2 PM
Orienteering 1:25:00 [3] ** 10.5 km (8:06 / km)
ahr:135 max:175
Fun sprint training organized by Jeff at Algonquin college.
wu: 1.5k @ 5min/k
course 1: 8c, 2.5k @ 5.15min/k
course 2: 16c, 3k @ 5.15min/k
course 3: 14c, 2k @ 5.15min/k
wd: 1.5k walk home
wu: 1.5k @ 5min/k
course 1: 8c, 2.5k @ 5.15min/k
course 2: 16c, 3k @ 5.15min/k
course 3: 14c, 2k @ 5.15min/k
wd: 1.5k walk home
Friday Jun 10, 2011 #
5 PM
Running 25:00 [3] 4.7 km (5:19 / km)
ahr:157 max:168
Easy jog to remind my body of the need to run. I think I tweaked my back.