Training Log Archive: expressoIn the 7 days ending Jan 17, 2009:
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Saturday Jan 17, 2009 #
Event: GA Nav. Cup
Run warm up/down (grass) 18:00 [3] 1.8 mi (10:00 / mi)
shoes: Icebug MR2 811
Warmup run. Sunny & cool but perfect temps for oing.
Orienteer race 1:36:47 [4] *** 9.8 km (9:53 / km) +210m 8:55 / km
shoes: Icebug MR2 811
Georgia Navigator Cap - Day 1 - Blue
Technically a fairly easy course but the hills made it physically challenging. My nav is certainly a bit rusty after all my time off. My route choices were good (except one horrible choice). Execution was decent but too many hesitations. Physically lacking near the end affected all o-aspects. This is when my poor route choice happened.
Lots to work on short term & long term but really fun to be out on such a beautiful day.
Technically a fairly easy course but the hills made it physically challenging. My nav is certainly a bit rusty after all my time off. My route choices were good (except one horrible choice). Execution was decent but too many hesitations. Physically lacking near the end affected all o-aspects. This is when my poor route choice happened.
Lots to work on short term & long term but really fun to be out on such a beautiful day.
Orienteer 1:00:00 [2] 4.0 km (15:00 / km) +60m 13:57 / km
shoes: Icebug MR2 811
Headed back out for some post-race practice. Confirmed some of my suspicions about minor map wonkiness; will need to be careful tomorrow.
Also reran the leg with the bad route choice and, sure enough, it was about 3 minutes faster going to the right. Arrrrggghhh!!!
Also reran the leg with the bad route choice and, sure enough, it was about 3 minutes faster going to the right. Arrrrggghhh!!!
Tuesday Jan 13, 2009 #
Swim 1:00:00 3.0 km (20:00 / km)
The saga of the split clock continues. It was still dead today so I dealt with that. Luckily, as I was leaving the pool area, I saw a staff guy there. I first asked him if he was a manager to communicate the importance of this issue and get him motivated. I explained the history and all the times I had reported it broken and he said, "It will be fixed the next time you come in." Cool, this is the guy I needed to find. I checked on my way out of the club and it was already working!! So I found him and thanked him and he said he had also ordered a new motor for it. Good man.
Decent workout:
400s, 300p, 6 * 50s e/h
5 * 100fwf, 200s, 300pwp
5 * 100sa, 200s, 300pwp
Felt good. Lots of drills & effort designed to keep my kick steady.
Decent workout:
400s, 300p, 6 * 50s e/h
5 * 100fwf, 200s, 300pwp
5 * 100sa, 200s, 300pwp
Felt good. Lots of drills & effort designed to keep my kick steady.
Bike (spin) 1:10:00
Spin workout. Still improving my HR control to mostly stay below threshold.
Lift (snow shoveling) 30:00 [3]
I rarely log my snow shoveling but today's effort was worthy. 1 hour actual.
Sunday Jan 11, 2009 #
Run (mill) 1:00:00 [3] 6.12 mi (9:48 / mi)
shoes: Mizuno WR 610
Morning jog while watching the AZ Cardinals trounce the Panthers. Love to see the wild card teams unseat the favs.
Legs felt good but certainly uses different running muscles than Friday's run.
Legs felt good but certainly uses different running muscles than Friday's run.
Ski (snowboard) 1:00:00 [3]
Full day snowboarding with the kids at Wilmot. Although I'd never been there, I knew it wasn't much of a hill. So I was very surprised to see long lift lines... grrrrrr. Oh well, the kids had fun and I am slightly better for the trip.