Training Log Archive: AliCIn the 7 days ending Apr 20, 2014:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Apr 20, 2014 #
Orienteering 47:09 [1] 3.11 mi (15:10 / mi) +136m 13:21 / mi
Bishop Lake has amazingly gorgeous terrain. So fun to swoop through it's squiggles!
Running 7:48 [2] 0.8 mi (9:45 / mi) +46m 8:16 / mi
Saturday Apr 19, 2014 #
Running warm up/down 8:09 [1] 0.98 mi (8:17 / mi) +6m 8:08 / mi
Drills warm up/down 6:02 [1] 0.36 mi (16:46 / mi)
Running warm up/down 44 [1] 0.08 mi (9:40 / mi)
Orienteering race 57:26 [4] 4.77 mi (12:02 / mi) +163m 10:53 / mi
Ran aggressively, but not clean. Mistakes to #1 (3 min to Mark, ouch!), #10 (1 min to Mark), #14 (40s to Mark and also 10 to Michelle, who generally had a rocking race, awesome!!!).
#1 was just a bit hidden, and I wasn't running 100% in touch because it was sooo open and clear that I was lazy. Burnt.
#10 was about the same way, although I was trying a bit harder to stay in touch I would say.
#14 I just didn't want the answer to be stay on the trail, so I tried something else which didn't work and got more off the line than I intended, actually....
#15 I was also too lazy to just go over the hill which apparently won the day.
So, lessons: take trails when they *are* helpful silly! It's not necessarily true that the course setter designs the course to always avoid trails. Probably impossible and not even a truly desired feature, gotta mix it up! And I shouldn't be lazy about going up hills. I'm a strong runner and should use that! (Esp. as contours are 3m...)
Orienteering race 36:51 [4] 2.88 mi (12:48 / mi) +110m 11:26 / mi
Orienteering 14:50 [1] 0.54 mi (27:28 / mi) +20m 24:38 / mi
Went up wrong spur, got major tangled in thorns, actually bit the bushes to extract myself, never done that before!
Running 2:57 [1] 0.31 mi (9:29 / mi) +73m 5:29 / mi
Friday Apr 18, 2014 #
Running 5:22 [1] 0.59 mi (9:05 / mi) +7m 8:46 / mi
Running 11:02 [2] 1.5 mi (7:21 / mi)
Strength 9:00 [1]
Running 3:48 [2] 0.5 mi (7:36 / mi) +3m 7:27 / mi
Running 6:03 [1] 0.6 mi (10:06 / mi) +13m 9:28 / mi
Thursday Apr 17, 2014 #
Running 1:04:20 [2] 7.98 mi (8:04 / mi) +16m 8:01 / mi
Legs a bit tight from yesterday's 3k effort.
Wednesday Apr 16, 2014 #
Running 13:17 [1] 1.48 mi (8:57 / mi) +2m 8:55 / mi
Drills 8:18 [1] 0.57 mi (14:37 / mi)
Running race 10:21 [4] 3.0 km (3:27 / km)
Not great, not terrible. Was hoping for more like 10:15, but was scared of something like 10:30, so happy to have at least been under that. Pretty steady pacing, after the first 200 where I was too excited and ran something like 38 seconds.
Happy to have had Tom at least spectating for company, somehow it's even tougher if you're truly out there alone!
But ok, time to work down towards 10 minutes... more track times and just running in general ahead!
Past times:
6 AliC 2012-05-19 3000m 10:01 58.7
7 AliC 2013-11-20 3000m 10:12 57.5
8 AliC 2011-06-01 3000m 10:18 56.9
9 AliC 2010-03-17 3000m 10:20 56.7
10 AliC 2014-04-16 3000m 10:21 56.6
11 AliC 2012-09-22 3000m 10:27 56.0
12 AliC 2009-04-18 3000m 10:28 55.9
13 AliC 2013-04-24 3000m 10:32 55.5
14 AliC 2013-04-10 3000m 10:35 55.2
15 AliC 2010-12-04 3000m 10:38 54.9
16 AliC 2008-10-17 3000m 11:10 51.9
Running 12:48 [1] 1.18 mi (10:51 / mi) +11m 10:33 / mi
Tuesday Apr 15, 2014 #
Note
Running 16:19 [3] 2.0 mi (8:09 / mi)
Strength 9:00 [1]
Working on not tilting upper body too far forward. Getting there.
Running 14:40 [1] 1.79 mi (8:12 / mi) +25m 7:51 / mi
Aerobics 45:00 [1]
Running 5:44 [1] 0.63 mi (9:10 / mi) +20m 8:20 / mi
Monday Apr 14, 2014 #
Strength 12:00 [1]