Training Log Archive: sydIn the 31 days ending Dec 31, 2017:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||||||||
Sunday Dec 31, 2017 #
Climbing 45:00 [3]
Saturday Dec 30, 2017 #
Run 1:17:57 [3] 7.29 mi (10:42 / mi) +209m 9:49 / mi
shoes: Ravenna 8
Thursday Dec 28, 2017 #
Run 48:05 [3] 5.05 mi (9:32 / mi) +33m 9:20 / mi
shoes: Ravenna 8
Wednesday Dec 27, 2017 #
XC Ski - Classic 30:00 1.5 mi (20:00 / mi) +7m 19:43 / mi
Bike - Stationary 1:00:00 [3] 17.69 mi (17.7 mph)
Tuesday Dec 26, 2017 #
Strength 30:00 [0]
Strength 5:00 [3]
XC Ski - Classic 30:00 [3] 1.5 mi (20:00 / mi)
Run 40:35 [3] 4.21 mi (9:38 / mi) +33m 9:24 / mi
shoes: Ravenna 8
Sunday Dec 24, 2017 #
XC Ski - Classic 1:38:01 [3] 6.35 mi (15:26 / mi) +268m 13:38 / mi
Friday Dec 22, 2017 #
Other 1:00:00 [3]
Thursday Dec 21, 2017 #
Run 1:30:19 [3] 8.02 mi (11:16 / mi) +405m 9:44 / mi
shoes: Salomon Speed Cross 4
Tuesday Dec 19, 2017 #
Run 11:21 [3] 1.22 mi (9:18 / mi) +1m 9:17 / mi
shoes: Ravenna 8
Run 32:16 [4] 4.04 mi (7:59 / mi) +1m 7:59 / mi
shoes: Ravenna 8
200, 400, 800, 1000, 800, 400, 200
(46, 1:43, 3:29, 4:20, 3:26, 1:40, 45)
Recovery jog between each.
55F! Winter in Pittsburgh has been pretty nice so far :)
Run 10:28 [3] 1.11 mi (9:26 / mi) +26m 8:47 / mi
shoes: Ravenna 8
Monday Dec 18, 2017 #
Run 45:45 [3] 5.23 mi (8:45 / mi) +158m 8:00 / mi
shoes: Ravenna 8
Climbing 45:00 [3]
Saturday Dec 16, 2017 #
Orienteering race 2:01:30 [5] 8.49 mi (14:19 / mi) +126m 13:41 / mi
shoes: Salomon Speed Cross 4
Planned a figure eight loop that hit all the controls. It might not have been the most efficient plan, but it got the vanishing control and the moving control near the beginning so I didn't have to worry about missing them.
Started off in the same direction as Tom/Tim and Kevin. I didn't even try to keep up past the first control, they were flying! Lost some time from 55-62. I went W around the marsh instead of E to a trail. Normally that route choice would have been fine, but with 8" of powder, running through the field was so tiring. Once I made it to the other side I ran right by the flag and had to turn around and reattack. From 65-66 I decided to save some distance and just cut through the green. I forgot how thick the woods in MI can be... I hit the reentrant right on, but then had to crawl around/down it to get to the flag. Things went pretty smoothly after that. Found the garland at 80. No trouble with the white-out control. I exited poorly from 67. I was basically on the trail I wanted already, but I didn't realize it. Hit the other 2 bonus flags and picked up another piece of garland and a candy cane. Poor route choice from 48-36. I had ~1 min to get 40, but my legs had nothing left for a sprint to the finish, so I skipped it. Running through all that snow was exhausting!
Really fun course :) My navigation was solid and I was very happy with how my legs felt. My foot/navigation training seems to be paying off.
1590/1630 points. Finished 2nd, behind Team Kiwi.
Friday Dec 15, 2017 #
Run 42:26 [3] 4.52 mi (9:23 / mi) +41m 9:08 / mi
shoes: Ravenna 8
Wednesday Dec 13, 2017 #
Bike - Stationary 1:01:26 15.35 mi (15.0 mph)
ahr:156 max:174
Strength 45:00 [3]
Tuesday Dec 12, 2017 #
Run 59:01 [3] 5.2 mi (11:21 / mi) +261m 9:49 / mi
shoes: Salomon Speed Cross 4
Monday Dec 11, 2017 #
Climbing 45:00 [3]
Sunday Dec 10, 2017 #
Run 1:09:42 [3] 7.36 mi (9:28 / mi) +228m 8:38 / mi
shoes: Ravenna 8
Saturday Dec 9, 2017 #
Orienteering 1:07:41 [3] 3.56 mi (19:01 / mi) +290m 15:11 / mi
shoes: Salomon Speed Cross 4
Course 1 (4.0 km)
Set out a small flag at each control location for Kevin to pick up later. Worked on contouring. I think I'm improving, but more practice is definitely good! Only mistake was on 14. I undershot at first, by a lot. There was way more green than was shown on the map so I went up to the trail and reattacked from there. Lots of fun!
Orienteering 55:30 [3] 3.41 mi (16:17 / mi) +287m 12:54 / mi
shoes: Salomon Speed Cross 4
Picked up the flags that Kevin set out earlier. Never found 2. I think I was in the right spot. It was right next to a trail, so maybe someone picked it up? My legs didn't have much left on the uphills. Orienteering anywhere around here is quite the hill workout!
12 - Exited 11 in the correct direction. Thought I was going the wrong way so turned around. And then turned around again...silly.
14 - Not a very efficient route.
15 - I'm so tired of hills!
17 - Drifted too far W up the hill.
18 - Ran to the wrong bush.
Turned out to be a beautiful day to be out in the woods. Thanks to Mr. W for the course planning!
Friday Dec 8, 2017 #
Bike - Stationary 45:15 10.6 mi (14.1 mph)
ahr:136 max:150
Strength 15:00 [3]
Thursday Dec 7, 2017 #
Climbing 30:00 [3]
Run 42:56 [4] 5.0 mi (8:35 / mi) +104m 8:04 / mi
shoes: Ravenna 8
Tuesday Dec 5, 2017 #
Bike - Stationary 1:06:00 16.07 mi (14.6 mph)
ahr:151 max:168
Monday Dec 4, 2017 #
Run 42:46 [3] 4.51 mi (9:28 / mi) +42m 9:12 / mi
shoes: Salomon Sense Mantra - Blue
Strength 45:00 [3]
Sunday Dec 3, 2017 #
Orienteering race 54:07 [5] 3.68 mi (14:42 / mi) +124m 13:19 / mi
shoes: Salomon Speed Cross 4
Red (4.5 km)
The course started off in a section of very thick woods. I cut through the woods to 1, it probably would have been faster to go around. Error on 2. I hit the erosion gully I wanted and followed it north, but it was really shallow and seemed to peter out. I thought I had gone too far, so I turned around and went S a ways. Saw the field, so went out to confirm that I was on the right spur. I was. Followed the gully back up and found the flag past where I had stopped the first time, behind a pile of logs. Another error on 3. I hit the gully running N-S and thought I just had to go to the top to find the branch I wanted. But the circle was covering up the section of gully that continued past the branch I wanted. I was pretty confused for a bit until I finally saw the other gully on the map. After that I just took it slow through the rest of the green. The rest of the course went well, it was all in open areas/white woods, so very fast. Weather was great again!
Saturday Dec 2, 2017 #
Orienteering race 46:22 [5] 3.35 mi (13:50 / mi) +278m 11:00 / mi
shoes: Salomon Speed Cross 4
Red (4.4 km)
The terrain today was more technical than yesterday and I really enjoyed the course. My navigation was pretty clean. I think it was mainly because I was moving slower. The thick-ish woods and rocky areas made it difficult for me to move quickly while staying in contact with the map. Exited the wrong way from 4. On the way to 9 I walked up onto a big pile of logs/sticks/leaves while looking at the map and had to backtrack to get off. Took the sidehill to 15, which I wasn't sure was the best route, but talking to Igor after it was faster than the stream. Weather was beautiful again!
Friday Dec 1, 2017 #
Orienteering race 38:51 [5] 3.21 mi (12:07 / mi) +154m 10:33 / mi
shoes: Salomon Speed Cross 4
Red (4.0 km)
I like middles. The navigation wasn't that difficult, but I was pushing the pace so I still had some bobbles. Hesitation on 6. It was farther down than I was expecting. And then on 9 and 10 I drifted too far down the hill. Quick corrections, but added some unnecessary climb/distance. Tripped on something running down the hill after 10, caught myself before face planting into a log, but ended up with a rather painful gash on my hand. At least it was my hand and not my face. Fun course and beautiful weather!