Training Log Archive: mgbIn the 7 days ending Sep 11, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Sep 11, 2011 #
9 AM
Orienteering 1:59:59 [4] **** 9.2 km (13:03 / km)
I went to Pawtuckaway for the first time, and after hearing everyone speak fondly of the map, I have to agree that was a great area and map. I went on the Blue course, but I forgot my Garmin so no GPS track today. The distance and time is the course length and the timing done by UNO.
It went pretty well and I was happy with my time. I have a goal of getting to 10 min/km, but with the technical difficulty today, the time was ok. I was only 28 minutes behind Ali, so that was a good benchmark.
I didn't do any major errors, but a few things:
3. I drifted to the left as I tried to keep altitude, but I was able to reorient myself and found it without trouble.
9. I started out by setting my direction from 7, and it took some time to get myself on the right page again. I also didn't know if the beaver dams were passable, so I elected to go to the right of the lakes. It seems like the dams were passable though, so I probably lost a fair amount of time on this leg. The terrain was not that easily runnable to the right of the lakes.
11. Didn't get the right bearing out of 10, so I went too far south.
Map with drawn in route: https://picasaweb.google.com/lh/photo/REYX4_cZWoGO...
It went pretty well and I was happy with my time. I have a goal of getting to 10 min/km, but with the technical difficulty today, the time was ok. I was only 28 minutes behind Ali, so that was a good benchmark.
I didn't do any major errors, but a few things:
3. I drifted to the left as I tried to keep altitude, but I was able to reorient myself and found it without trouble.
9. I started out by setting my direction from 7, and it took some time to get myself on the right page again. I also didn't know if the beaver dams were passable, so I elected to go to the right of the lakes. It seems like the dams were passable though, so I probably lost a fair amount of time on this leg. The terrain was not that easily runnable to the right of the lakes.
11. Didn't get the right bearing out of 10, so I went too far south.
Map with drawn in route: https://picasaweb.google.com/lh/photo/REYX4_cZWoGO...
Saturday Sep 10, 2011 #
10 AM
Orienteering 46:49 [2] 2.6 mi (18:00 / mi) +159m 15:08 / mi
Went out to Prospect Hill and checked the remainder of the control points. They all looked good except in one area were the map was really wonky, so I moved that one.
I think I have hit the better terrain on the map, except on leg on the Green course that was unavoidable, but still relatively good.
I think I have hit the better terrain on the map, except on leg on the Green course that was unavoidable, but still relatively good.
Friday Sep 9, 2011 #
Note
Weighed less than 180 pounds for the first time in a very long time. 179.8 pounds or 81.6 kg.
C • Vikt 2
Thursday Sep 8, 2011 #
6 PM
Running intervals 19:00 [5] 2.53 mi (7:31 / mi)
Intervals on the tread mill. 3 min rest and 1 min run periods.
5 x 7.5 mph + 4 x 10.5 mph.
Changed up things with timing, but feels like an improvement from last week.
5 x 7.5 mph + 4 x 10.5 mph.
Changed up things with timing, but feels like an improvement from last week.
Strength 15:00 [3]
Plank, Pull down (cable) - 70 lbs, Seated Row - 110 lbs, dumbbell shrug - 2x30 lbs
Wednesday Sep 7, 2011 #
6 PM
Running 36:31 [3] 4.16 mi (8:47 / mi) +93m 8:12 / mi
Easy short run.
Tuesday Sep 6, 2011 #
6 PM
Running 54:51 [4] 6.64 mi (8:16 / mi) +145m 7:44 / mi
Cool and drizzle is perfect running weather. I am a little bit surprised that I didn't run faster. Slightly slower than two weeks ago, but it felt like it went faster. Finished strong.
Monday Sep 5, 2011 #
8 AM
Walking 4:00:00 [3] 7.5 mi (32:00 / mi) +360m 27:51 / mi
My wife and I hiked the skyline trail. Very weird to walk it instead of running it.