Training Log Archive: O Steve!In the 7 days ending Apr 21, 2012:
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Saturday Apr 21, 2012 #
Run 4:00 [3]
warm up for Red course...
Orienteering 1:49:01 [4]
ahr:159
due to my upper respiratory infection I had thoughts of punting on this event...I feel like I am running at 80% at best....
but I know I have to skip Afton to hang with Syd while Kari is up north and I knew I would not be able to motivate myself to do something else on this overcast and wet day do I opted to pop some Tylenol and go O....glad I did....turns out I actually feel better after running it.........
I just missed my ranking score last time by .5 at lake elmo and I will wait to see what score I get from today.......I actually only had any real trouble with 1 of the 23 controls and that was 18 which was incorrectly listed as on a spur...I went up the spur looking for it on the crest and over ran it....after checking around a bit I saw it in a re-entrant.....lost 2-3 minutes???....I curled into a few of the others but I am thinking my total errors will be less than my goal of 7% of time or less...it was a solid result for me....
lots of point feature controls in areas that were not feature rich but managed it all pretty well.....you could easily have a big disaster on this course.....I just lagged in foot speed...but my HR average was 159 which tells me I ran as hard as I could have/should have...I am sure the cold did not help but that is just my speed these days...
but I know I have to skip Afton to hang with Syd while Kari is up north and I knew I would not be able to motivate myself to do something else on this overcast and wet day do I opted to pop some Tylenol and go O....glad I did....turns out I actually feel better after running it.........
I just missed my ranking score last time by .5 at lake elmo and I will wait to see what score I get from today.......I actually only had any real trouble with 1 of the 23 controls and that was 18 which was incorrectly listed as on a spur...I went up the spur looking for it on the crest and over ran it....after checking around a bit I saw it in a re-entrant.....lost 2-3 minutes???....I curled into a few of the others but I am thinking my total errors will be less than my goal of 7% of time or less...it was a solid result for me....
lots of point feature controls in areas that were not feature rich but managed it all pretty well.....you could easily have a big disaster on this course.....I just lagged in foot speed...but my HR average was 159 which tells me I ran as hard as I could have/should have...I am sure the cold did not help but that is just my speed these days...
Friday Apr 20, 2012 #
Swimming 39:39 [3]
first swim of the year...decent times for a first session.....mild intervals just to get started....
10x100 w/:45 rest
1:33,1:38,1:38,1:41, 1:38,1:39,1:39,1:38,1:39,1:39
2:30 rest
1x200 mild...
3:34
1:30 rest
5x50 w/:45 rest
:47,:47,:46,:45,:45.
50 cool down...
10x100 w/:45 rest
1:33,1:38,1:38,1:41, 1:38,1:39,1:39,1:38,1:39,1:39
2:30 rest
1x200 mild...
3:34
1:30 rest
5x50 w/:45 rest
:47,:47,:46,:45,:45.
50 cool down...
Mt Bike 1:40:03 [3]
ahr:125
I should rest for the O meet tomorrow but decided to get a long workout in instead...I felt tired and sluggish immediately...gave it a mild effort.....my legs/quads were feeling it...
....likely due to the upper respiratory infection I have had for the past 7 days or so...I probably should be resting but I only have limited opportunities to keep my training hours up so I opted for biking single track at Elm Creek....
16:06 for beginner loop with inter ride out....
68:35 for the inter loop...
14:10 beginner loop with easy ride out.....
....likely due to the upper respiratory infection I have had for the past 7 days or so...I probably should be resting but I only have limited opportunities to keep my training hours up so I opted for biking single track at Elm Creek....
16:06 for beginner loop with inter ride out....
68:35 for the inter loop...
14:10 beginner loop with easy ride out.....
Wednesday Apr 18, 2012 #
Mt Bike 1:03:01 [3]
ahr:125
Burley ride with Syd...Hopkins loop with a stop at the playground.....felt sluggish....seemed harder than it should have...
Monday Apr 16, 2012 #
Note
Western Coast of Michigan...the most amazing technical White Woods I have eve seen...formed by dunes.....doubt you could ever get permission to O here but it is WAY more technical than Camp Ripley....kettles and huge ups to the top of dunes...very complex...miles and miles of terrain like that that goes inland for a mile or so....