Training Log Archive: mgbIn the 7 days ending Nov 13, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Nov 13, 2011 #
Event: NEOC: Prospect Hill
Note
Meet Director's Report:
It was a beautiful fall day with perfect weather for running. The leaves were mostly down with good visibility and fairly open forest. Some trees and limbs down after the snow storm a couple of weeks ago, but not really limiting the ability to run.
First of all, I would like to thank everyone who volunteered today and made the meet possible. Jim Paschetto, Ian Smith, Sarah Bjorkman, Andy McIlvaine, Richard Powers, Pelle Whalstrom, Ben Gallup, Bill Pullman, Ann Harrer, Brendan Shields and Ali Crocker provided invaluable help to make the meet run smoothly.
About 130 people showed up excited to orienteer, including a number of scout troops. There was a good spread of beginners through experienced runners. There were so many in the white and yellow courses that we had to do a quick run to the copy store to get some more maps.
My goal as a course setter is to provide interesting route choices instead of just technically difficult control points. I was very happy to see people huddled over maps after the race in discussions about how they navigated the course.
It was a beautiful fall day with perfect weather for running. The leaves were mostly down with good visibility and fairly open forest. Some trees and limbs down after the snow storm a couple of weeks ago, but not really limiting the ability to run.
First of all, I would like to thank everyone who volunteered today and made the meet possible. Jim Paschetto, Ian Smith, Sarah Bjorkman, Andy McIlvaine, Richard Powers, Pelle Whalstrom, Ben Gallup, Bill Pullman, Ann Harrer, Brendan Shields and Ali Crocker provided invaluable help to make the meet run smoothly.
About 130 people showed up excited to orienteer, including a number of scout troops. There was a good spread of beginners through experienced runners. There were so many in the white and yellow courses that we had to do a quick run to the copy store to get some more maps.
My goal as a course setter is to provide interesting route choices instead of just technically difficult control points. I was very happy to see people huddled over maps after the race in discussions about how they navigated the course.
8 AM
Orienteering 55:13 [3] 3.32 mi (16:38 / mi) +159m 14:29 / mi
Setting the green course.
1 PM
Orienteering 23:23 [3] 1.29 mi (18:08 / mi) +17m 17:25 / mi
Picking up controls.
Saturday Nov 12, 2011 #
Event: NEOC: Breakheart
11 AM
Orienteering race 1:05:46 [4] 4.96 mi (13:16 / mi) +210m 11:43 / mi
A pretty solid run today, without any misses. Need to get faster so I can close the gap to Ian. I really like Breakheart, and enjoy the orienteering in that terrain. One of the few maps close to Boston that allows for some good orienteering.
Wednesday Nov 9, 2011 #
7 PM
Running warm up/down 3:00 [3] 0.38 mi (7:53 / mi)
Running 22:14 [5] 3.1 mi (7:10 / mi)
I am just too weak. I want to push to go faster, but my slowness is dogging me. Ran 9mph for the first mile, then went down to 8mph and went up to 8.5mph for the last half mile.
Strength 15:00 [3]
Plank, Captains Chair, Dip Assisted - 80 lbs, dumbbell crunch - 2x30 lbs
Tuesday Nov 8, 2011 #
7 PM
Running 53:33 [4] 6.65 mi (8:03 / mi) +147m 7:32 / mi
Decent time, but the running was tough today. Especially my quads are tired after strength and hillbounding on top of running.
Monday Nov 7, 2011 #
5 PM
Strength 10:00 [3]
Lat Pulldown - 100 lbs, Pec Fly - 120 lbs, Abdominal Machine - 125 lbs, Pull down (cable) - 60 lbs
Cycling 30:00 [3] 7.7 mi (3:54 / mi)
Stationary bike.