Training Log Archive: RickaIn the 7 days ending Dec 24, 2011:
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Saturday Dec 24, 2011 #
Machines 30:00 [3]
10 double sets at Y just before they closed at 1 for Christmas eve.
After Sunday at Shaw and then swim and machines at Y on Monday, I 'tweaked' my back Tuesday and needed a few days off. This is the same old 'pull' which happens once or twice per year and back feels much better later. Weird, but used to it. Less sitting, more exercise of all types may avoid this.
After Sunday at Shaw and then swim and machines at Y on Monday, I 'tweaked' my back Tuesday and needed a few days off. This is the same old 'pull' which happens once or twice per year and back feels much better later. Weird, but used to it. Less sitting, more exercise of all types may avoid this.
Stair step 22:00 [3]
70/115 spm - extra pace definitely felt. 133 max hr
Monday Dec 19, 2011 #
Swimming 32:00 [2]
8*6 at Y
Good day-after-race workout.
Good day-after-race workout.
Machines 36:00 [3]
12 double sets at Y.
Sunday Dec 18, 2011 #
Orienteering race 1:00:30 [4]
Christmas Score O' at Shaw Nature Preserve. Great day, great meet! The controlled burn areas were much more extensive than expected. It made the orienteering much more fun - otherwise, most fields are avoided due to tall grass, exaggerating the trail running. Of course, we could see many controls from WAY off. "Vegetation Boundary" was quite imaginative in a large burned over hillside. :)
I chose to go southeast to run through woods even though I thought it would cost me points due to more climb. Clean run getting 18 of 23 controls. Placed 6th male, 7th overall - better than usual! Route worked well with lots of options coming in. Had 10 minutes left at 19, chose to dare to get 20, then dogleg to pick up 18 and 17 on way in. Cut it very close. Nearing 18, I finally remembered that the time limit was 60:59 - not 60:00 (Mark's Christmas present for us :) ). No problem!
Only bobble was my 2nd control, the 'pit'. Expecting all controls to be Orange level, I neglected that 'pit on hillside' could be challenging. No firm plan - lost 1+ minute - followed Jeff into control on his second try.
I chose to go southeast to run through woods even though I thought it would cost me points due to more climb. Clean run getting 18 of 23 controls. Placed 6th male, 7th overall - better than usual! Route worked well with lots of options coming in. Had 10 minutes left at 19, chose to dare to get 20, then dogleg to pick up 18 and 17 on way in. Cut it very close. Nearing 18, I finally remembered that the time limit was 60:59 - not 60:00 (Mark's Christmas present for us :) ). No problem!
Only bobble was my 2nd control, the 'pit'. Expecting all controls to be Orange level, I neglected that 'pit on hillside' could be challenging. No firm plan - lost 1+ minute - followed Jeff into control on his second try.
Orienteering warm up/down 10:00 [2]
Warm-up included rechecking pace count - hadn't done it for a long time. 45-50 'right steps' per 100m.
Didn't use it today. Perhaps could have been useful once or twice.
Didn't use it today. Perhaps could have been useful once or twice.
Orienteering 40:00 [1]
Easy walk to pick the 6 woods controls. Legs were tired even walking but a very pleasant time to be out - lots of birds.