Training Log Archive: mintoreIn the 7 days ending Feb 22, 2014:
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Saturday Feb 22, 2014 #
Event: ICO Yellowwood
Orienteering race 1:59:52 [4] *** 7.8 km (15:22 / km) +580m 11:12 / km
spiked:15/19c shoes: X-Talon 212
Yellowwood long red set by Mike G. and Jerry Lyons.
Fun but really hard work with the climb. On several legs, particularly in the second half, I chose to go long rather than down & up because I just didn't want to go up hill. Basically, I need to get some exercise that helps with hills. My navigation was pretty solid however this was partially because technically the course was moderate; some red legs, some orange legs and Yellowwood feels like home. Overran two legs and a couple of smallish diversions totalling about 5-7 min of lost time. My garmin had little charge remaining so I left it off so I would at least have a watch. Probably my distance was about 10.5 k and climb 375 m with route choice.
The goat-like mass start was an interesting choice for the meet. A positive side effect was that all of the runners had a chance to see each other finish and then hang out at the picnic table with friends to talk about their runs. A very beautiful day to be an orienteer!
Fun but really hard work with the climb. On several legs, particularly in the second half, I chose to go long rather than down & up because I just didn't want to go up hill. Basically, I need to get some exercise that helps with hills. My navigation was pretty solid however this was partially because technically the course was moderate; some red legs, some orange legs and Yellowwood feels like home. Overran two legs and a couple of smallish diversions totalling about 5-7 min of lost time. My garmin had little charge remaining so I left it off so I would at least have a watch. Probably my distance was about 10.5 k and climb 375 m with route choice.
The goat-like mass start was an interesting choice for the meet. A positive side effect was that all of the runners had a chance to see each other finish and then hang out at the picnic table with friends to talk about their runs. A very beautiful day to be an orienteer!
Control clearing/setup 1:20:00 [3] 4.5 mi (17:47 / mi) +200m 15:37 / mi
shoes: X-Talon 212
Clearing 8 controls; this drained what remained of my energy. Home to a pot of spaghetti to get rested for tomorrow.
With the help of dersu, OJoy, Aragorn, cii099me, and Frank, all of the controls were out and people on the road by 4:15.
With the help of dersu, OJoy, Aragorn, cii099me, and Frank, all of the controls were out and people on the road by 4:15.
Wednesday Feb 19, 2014 #
6 PM
Road running 31:18 [3] 4.0 mi (7:50 / mi) +10m 7:46 / mi
shoes: Saucony protread wide
A warm dry day for a jog.
Monday Feb 17, 2014 #
5 PM
Treadmill 12:00 [2] 1.43 mi (8:24 / mi)
shoes: Saucony protread wide
random hills; 9%/9.2 mph max
My knee is feeling better; it might correlate with using a roller 1-2x daily.
My knee is feeling better; it might correlate with using a roller 1-2x daily.
6 PM
Weights 20:00 [2]
1 set
Sunday Feb 16, 2014 #
5 PM
Trail running 1:09:23 [2] *** 4.83 km (14:22 / km) +87m 13:11 / km
5c shoes: Inov 340 Pair #2
Pulled 5 controls from EC West. Tough going -- 20" of snow in low places along the margin of the golf course and lots everywhere else. Control 21, hanging from the tree in the middle of the big earth bank, was a nerve-wracking clear as 8" of snow covered the face obscuring the slope and holds.