Training Log Archive: BPIn the 7 days ending Apr 15, 2012:
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Sunday Apr 15, 2012 #
Jogging warm up/down 10:00 [2] 1.8 km (5:33 / km)
Plus stretching, legs felt ok
Orienteering race 40:21 3.6 km (11:13 / km) +140m 9:23 / km
Solid but not spectacular run until 16- holding onto 2nd or 3rd on green. Than bam- brain fatigue, glasses too fogged and couldn't make sense of mapped rock- 3 mins lost right there but could have worse :-) and let Tim in for the win. Good technical course and no chance for boredom, was quite humid though.
http://www.gaorienteering.org/gadget/cgi-bin/reitt...
http://www.gaorienteering.org/gadget/cgi-bin/reitt...
Saturday Apr 14, 2012 #
Orienteering race 1:12:33 [3] *** 7.8 km (9:18 / km) +70m 8:54 / km
spiked:10/13c
Doozey (sp?) of a first control- poor route choice then lost glasses ripped off by a vine, found after a couple of minutes then rattled and missed control having to attack twice- 10 mins in the hole already! Too low on 4 for another couple of minutes, at which point Glen caught me. Second half beyond the spectator chute was OK so could have seen 61-62: but not to be. Surprised to hold on to 2nd place.
http://www.gaorienteering.org/gadget/cgi-bin/reitt...
http://www.gaorienteering.org/gadget/cgi-bin/reitt...
Friday Apr 13, 2012 #
Note
Up early to airport, subjected to full pat down AND baggage search, swabbing O shies for chem residue, then lost cell phone - found again and had pleasant chat with TSA official- caught flight. Plane goes nowhere- issue with flaps uhoh. No probs and after slight delay on route to ATL. Subsequent journey uneventful:-). Then misplaced stretching stick at UWG campus - thanks Alex for repatriation :-)
Jogging warm up/down 15:00 [2] 2.5 km (6:00 / km)
Enough to get sweaty with drills and strides.
Orienteering race 20:21 **** 3.55 km (5:44 / km) +105m 5:00 / km
spiked:17/18c
Executed game plan which was to go out steady, due to length, temp and hills at end. Got stood look at the #5 trap on route to 2, so went round building, 5-7 maybe not optimal however went past 8 to get a look, 8-9 could have been better, on route to 10 planned right hand route from 11-12, bobbled on 13-14 getting off line to check out a course 5 control tucked back by the fence. Otherwise steady and pretty clean and 6th on green. Had something left at end so maybe could have seen 19 ish. SL= 3k. Nice map, area and good course but could have been shorter by 600m.
http://gaorienteering.org/gadget/cgi-bin/reitti.cg...
http://gaorienteering.org/gadget/cgi-bin/reitti.cg...
Note
Very pleasant dinner with Peter and Gail, Dennis, Gavin, Charlie and Bob.
Note
Interestingly predicted a winning time the other day for green sprint of 17:30ish and actual today was 17:43; somewhat fluky based on guesstimate of actual to SL distance ratio
Thursday Apr 12, 2012 #
Walking 21:00 [1] 2.4 km (8:45 / km)
(rest day)
Fast clip. Some core at LT however a rest day in anticipation of tomorrows sprint and a 5k like time and effort requirement. early to airport tomorrow.
Note
Tax wrapped up and donation ready to send to Uncle Sam. Now to packing for GA.
Strength (core) 15:00 [2]
Lite session of the usual
Walking 25:00 [1] 2.2 km (11:22 / km)
Wid da wee beasties.
Wednesday Apr 11, 2012 #
Walking 19:00 [1] 2.0 km (9:30 / km)
remnants of brief shower
Jogging warm up/down 5:00 [2] 0.9 km (5:33 / km)
Up and back on way to start
Orienteering 24:54 [3] *** 3.05 km (8:10 / km) +85m 7:10 / km
spiked:10/11c
Escape to PH for some "long sprint / short middle" training. Well.... a run of Ian's no trail exercise from last Sat, with objective to focus on control flow and big feature ID. Went pretty well at steady pace: stymied by an uncrossable fence on way to 2 (control circle overprinted), got slightly offline on way to 5, a tad on 7 and most on way to 10 trying to smooth out the hill, and stopped too soon on way to 7, but no more than about 1-1:30 min total lost. SL distance =2.85.
Tuesday Apr 10, 2012 #
Walking 18:00 [1] 2.0 km (9:00 / km)
Short and quick
Jogging warm up/down 23:00 [2] 4.0 km (5:45 / km)
Before and after track plus drills and strides followed by stretching.
Track intervals 6:01 2.0 km (3:01 / km)
Borderline conditions 58F and blustery but needed to do some track as season starts early May- compression tights on and plenty of stretching. Plan was 8x200 @80-85% (36 sec per 200) with diagonal walk recovery. Maintained steady effort, did 2 more than planned and quit while I was ahead and uninjured:
36.2
36.1
36.4
36.3
36.5
36.2
36.0
36.3
35.8
35.5
Avg =36.1
36.2
36.1
36.4
36.3
36.5
36.2
36.0
36.3
35.8
35.5
Avg =36.1
Walking 26:00 [1] 2.4 km (10:50 / km)
For the doggies.
Massage 1:00:00 [0]
RPM as in Routine Preventive Maintenance; ready to rock and roll :-)
Monday Apr 9, 2012 #
Walking 22:00 [1] 2.4 km (9:10 / km)
Not bad out
Jogging warm up/down 22:14 [2] 4.0 km (5:34 / km)
Before core
Strength (arms and core) 35:00 [3]
3x15 plus hams and calf raises