Training Log Archive: mgb

Jogging together to the start.

I did Multi-stage Boris-planned training @ Baldwin Hill, Ali version, today, organized by the Parsons.

I was very slow today, mostly due to stopping after each control trying to figure out the next leg and try to do it according to the instructions. I did not study the map ahead of time, and figure out the attackpoints as instructed, so that happened mostly out on the course.

I did feel pretty ok running wise when I did understand where I was going and was actually able to run. I think I will have to train more on flow when I orienteer so I do not stop as much. Like today, when there are 26 controls plus a number of start triangles, it adds a ton of time to the clock.

I was mostly fine orienteering wise, and I didn't do anything that I would consider major errors, but there were a number of places that I had problems and I spent the time trying to make sure I was in the right place and understood everything I had done. A few things:

5. I had a hard time getting the map fitting reality in and around the circle. The GPS shows that I thought the control was at a stone beyond the right one.
6. Being off track from 5, I thought that the hill I was on before the control, was the smaller one north of it. I still found the right feature, but it got my orientation off, that made me go too far south to 7...
7. ... so I went too far south, believing I was just north of the hill that I had been on going in to 6. At this point, too many things were off and I tried to find something to reorient myself. I saw there should be a pond close by so I went towards where I thought it should be. Hitting it at it at the southern end made me realize where I was.
14. Going to the hill south of the knoll, not keeping enough contact with map/compass. Doubled back to the knoll.
21. Think the map was a little bit off here. There was more than one reentrant in reality. I went up the hill, seeing the cliff, making sure I got to the right boulder.
24. I did not realize that I was at the wrong boulder. Now after seeing the GPS track, I did remember I thought I got to the finish boulder awfully quickly.

All in all, it seems I was only at two incorrect control points, both being boulders next to the right ones.

QR: http://sprintseries.org/doma/show_map.php?user=mgb...

Jogging back to the car.

First long run after my cold and also the first one after work this year with the evenings being light out later.

Ok speed. Feels like I am mostly back. I want to be able to run 2-3 minutes faster as a standard time for this route though.

I probably have to do long runs on weekdays now with all the orienteering activities on weekends.

Will be doing a fair amount of orienteering this season. Apart from Georgia, I just signed up for the Billygoat and West Point. I will very likely go to Western Mass A-Meet as well.

Some easy biking.

Some lower back pain for the last couple of days, so taking it easy today.

lap pulldown - 100 lbs, assisted dip - 100 lbs, dumbbell shrug - 2x40 lbs, resistence ankle inversion, resistence ankle eversion, shoulder press - 60 lbs, Palm-up Wrist Curl - 2x15 lbs, Palm-down Wrist Curl 2x10 lbs

My regular route. It feels like I am more or less back to normal. Though I haven't gotten all the speed back yet.

I have to figure out if I can attend the outdoor intervals on Tuesdays. Not today though.

Biking at the gym.

plank, side plank, abdominal machine - 140 lbs, pec fly - 130 lbs, back fly - 100 lbs, dumbbell lateral raise - 2x20 lbs, assisted dip - 100 lbs, captain's chair, seated row - 100 lbs, bridge

A fun Score-O by Stephen and Lori. Suprised that I finished second, but much of the competition was either out of commission or out of town. Realized too late that I was too conservative in my strategy, since I had 6 minutes to spare. I skipped 4 of the 1s, and 3 of the 2s. I could probably have done 2 more 1s and 1 more 2s. Still not being able to get to 70 but a little bit closer.

Easier orienteering today, so I tried to focus on good flow. Reading ahead and not stopping. Ok pace as well.

Impressed by Archimedes as well. New to orienteering and finished 5th, plus winning the white and yellow. I assume that we will see more of him.

C • Archimedes 2

Ian and I went to a 5k race in Malden to see if the intervals had any effect. Due to my sickness and not really prepping well for the race, I did not have high hopes, but I am fairly happy with the results. I think I can easily improve with a minute being in the shape I was before getting sick.

Ian did better than me as expected, finishing 3rd at 18:45. I ended up 20th of about 180.

An easy run after the 5k to get some mileage.

Coached warm-up

Strides

The last CSU indoor intervals for the season. Doing the long program:

1000: (44.1, 46.0, 47.3, 47.7, 48.8): 3:53.9 (6:16 min/mile)
600: (45.1, 1:33.9): 2:19.0 (6:13 min/mile)
400: (44.1, 46.9): 1:31.0 (6:06 min/mile)
400: (44.5, 44.4): 1:28.9 (5:58 min/mile)
200: 41.6 (5:35 min/mile)
1000: (45.9, 47.2, 48.5, 49.6, 48.5): 3:59.7 (6:26 min/mile)
600: (44.9, 47.5, 47.6): 2:20.0 (6:16 min/mile)
400: (45.3, 46.2): 1:31.5 (6:08 min/mile)
400: (43.5, 45.3): 1:28.8 (5:57 min/mile)
200: 40.7 (5:28 min/mile)

Alee and I was in attendance, with Stephen there for the warm-up.

Starting to feel a little bit more normal.

45 degree hyperextension - 25 lbs, resistence ankle inversion, resistence ankle eversion, pec fly - 120 lbs, back fly - 90 lbs, assisted dip - 90 lbs, lat pulldown - 90 lbs, abdominal machine - 125 lbs

Easy biking trying to recover from yesterday. Quads very stiff and sore.

As painful as a run as I ever have done. Out of gas half-way through, and my legs were pretty much jelly by the end of it.

After being sick for a week, trying to move a little bit. I felt fairly good doing some medium biking.

Easy strength.

Plank, assisted dip - 60 lbs, seated row - 70 lbs, abdominal machine - 95 lbs

58 degrees today and running in shorts. It would be nice if we could keep the temperature like this for the rest of the year. Perfect running weather.

Negative splits. Slow in the beginning.

Warming up

Coached warm-up

Strides

There was a conflict at the indoor track, but we were lucky with the weather so we did the intervals at the outdoor track. 400m laps though.

The program today was (1200,800)x3 @ (600,400) 10k pace and remainder at 5k pace.

1200m: (1:42.9, 1:44.8, 1:36.7): 5:04.4 (6:48 min/mile)
800m: (1:48.7, 1:41.4): 3:30.1 (7:02 min/mile)
1200m: (3:25.0, 1:37.8): 5.02.8 (6:46 min/mile)
800m (1:46.0, 1:37.5): 3:23.5 (6:49 min/mile)
1200m: (1:46.2,1:42.7,1:38.1): 5:07.0 (6:52 min/mile)
800m: (1:51.1, 1:36.0): 3:27.1 (6:57 min/mile)

I was slow today. The strength training earlier in the week definitely made my muscles pretty stiff/tired for the rest of the week. I ran with Stephen (not the orienteering one) today, and he made me go faster than I otherwise would have.

Alee was the only other orienteer there today. Great to see her keeping it up, while the other guys are dropping off.

Lack of sleep made me run in the morning instead. I never seem to be able to run fast in the morning.

C • Jobbar du inte? Leif 1

Easy biking at the gym.

Fairly intense strength training at the gym.

plank, side plank, resistence ankle inversion, resistence ankle eversion, pec fly - 130 lbs, back fly - 110 lbs, assisted dip - 100 lbs, Step-up with knee raise, Step down, lunges, bridge, lat pulldown - 110 lbs, Quadruped, squats, Calf Raises Over Step

I went on the hilly route for my long run and was able to beat my best time with 1 min 23 seconds.

A shorter run this weekend.

Coached warm-up

Strides

Doing longer intervals at the CSU training. Did the long program (1000,1000)x3 @10k,5k. 200m rest:

1000: (48.8, 50.4, 51.5, 50.3, 51.9): 4:12.9 (6:47 min/mile)
1000: (47.8, 49.4, 49.1, 49.8, 50.6): 4:06.7 (6:37 min/mile)
1000: (52.1, 51.2, 49.9, 52.0, 51.7): 4:16.9 (6:53 min/mile)
1000: (45.9, 48.1, 47.7, 48.9, 49.9): 4:00.5 (6:27 min/mile)
1000: (50.1, 51.5, 53.1, 51.6, 52.8): 4:19.1 (6:57 min/mile)
1000: (44.1, 48.0, 50.3, 50.7, 51.0): 4:04.1 (6:33 min/mile)

Felt kind of middle of the road. No blister though, so that was really exciting.

Alee and I was there the whole time, while Stephen left early and Ian arrived late.