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Training Log Archive: CaptainControl

In the 7 days ending Dec 5, 2004:

activity # timemileskm+m
  Running6 5:43:10
  Orienteering1 1:26:48 3.98 6.4 265
  Core Work1 15:00
  Speed Work1 1:00
  Total7 7:25:58 3.98 6.4 265
averages - sleep:9.5

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Sunday Dec 5, 2004 #

Orienteering 56:48 [3] 6.4 km (8:52 / km) +265m 7:21 / km
ahr:160 max:172 slept:8.5 shoes: Da Integrators

Last WCOC meet of the year... I am sad that I missed some their best terrain this year, but perhaps there will be other opportunities in the future. I basically did what I wanted to do today: I wanted to run slow and really treat this meet as training (how I should treat all local meets). This has been a problem for me... I get caught up in the race and my competitiveness grabs me and I run too fast, get tired, and make too many mistakes. I was pleased that my mindset has changed (for the moment).

I only had a couple of small errors in the circle and other than that I was pretty clean. My compass seems to be getting a bit better, although I am not nearly as comfortable using it as I should be. I am glad that I will not be too tired for running next week.

Orienteering (Control Pickup) 30:00 [1]
shoes: Da Integrators

I went out with a nice fellow who just moved to RI and was getting back into orienteering after a 6 yr absence. We walked around and picked up a bunch of controls on the flatter part of the map. I was probably out for about an hour and 15 minutes but I will claim 30 min of training.

The pick up was so low in intensity that I don't think it will have an adverse effect on my training next week.

Saturday Dec 4, 2004 #

Running (LSD) 1:30:00 [2]
ahr:142 slept:10.5

A nice run around Amherst, I explored some roads and trails that I hadn't ran on before. It was great to get out on just a long run, not a long orienteering course. I didn't realize there was a UNO meet today or I would have gone. Perhaps it was better that I stayed and slept in :)

Friday Dec 3, 2004 #

Running 40:00 [2]

A quick run around campus, on the fields and back behind the stadium. I didn't fully follow my training plan. I will make sure that I do in the future.

Thursday Dec 2, 2004 #

Running (Warm up) 22:40 [2]

Jogging around campus at night.

Running (Tempo) 20:00 [4]

It felt nice to run faster than my usual pace. I was joined on the field by some ROTC guys that were crawling around on their bellies for training, it was quite interesting, especially at night (when i was running)

Running (Cool Down) 5:00 [2]

Speed Work (Sprints) 1:00 [5]

Some quick sprints at 70% effort, although I think I was runnning faster than that.

Running (Cool Down) 15:00 [1]

Wednesday Dec 1, 2004 #

Running 1:00:00 [2]

I was struggling today, I didn't sleep well last night. I am probably adjusting to the 3 hr time zone change from the PNW at Thanksgiving.

Tuesday Nov 30, 2004 #

Running 27:00 [2]

Core Work (Strength exercises) 15:00 [2]

Some strength exercises on the soccer fields. + a bunch of core exercises.

Running (Cool Down) 15:00 [2]

Monday Nov 29, 2004 #

Running 48:30 [3]

I felt sluggish having taken a whole week without training. I really think that I needed that week off. I have been getting run down. I think this is because I never took a break after my long summer of orienteering. I am going to make an effort to maintain my training as well as get enough sleep (not that I hadn't been trying before).

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