Training Log Archive: dlevineIn the 7 days ending Oct 16, 2010:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday Oct 16, 2010 #
9 AM
Biking 1:24:00 [3] 17.0 mi (4:56 / mi)
Three laps of the Allegany River Trail with a boost to round up the mileage (for the Ironman challenge). I was alone so I was worried that I would "slack off", but I kept a respectable pace until the last 0.5 mile that I used as a minimal cool down.
Wednesday Oct 13, 2010 #
1 PM
Cardio (Bike (Standard)) 25:00 [3]
Random @ 18
Weights 31:00 [3]
Tuesday Oct 12, 2010 #
Event: Niagara Falls Sprints
2 PM
Orienteering 22:24 [2] 2.5 km (8:58 / km) +37m 8:21 / km
BFLO - Niagara Falls Sprint
Afternoon pass through to turn on e-punch units/vet course/PR/etc. before competition starts. Ran only a bit as my ankle was VERY ginger.
Afternoon pass through to turn on e-punch units/vet course/PR/etc. before competition starts. Ran only a bit as my ankle was VERY ginger.
Monday Oct 11, 2010 #
Orienteering race 1:28:58 [3] 6.2 km (14:21 / km) +290m 11:38 / km
GLOF O-Cross 3
My ankle was very sore and I just wanted to make it through what I thought would be a fun course. Out of the start, I veered off to the right too much near #1 and fell to the back of the pack. Did fine navigating to #2, but I couldn't find the flag. I saw the flag in the depression which was clearly for a "different fork" and wandered on the hillside as I watched other folks punch it. Eventually, I couldn't make sense of anything and went to see it only to discover it was mine. Yes, it was on the north side of a small hill, but as with Saturday, I would have clued it differently. (The lesson is that I am not the course setter and there is more than one way to do things. Duh!) Up the hill trailing a bunch of folks - but not everyone as I had left a few guys on the hillside above #2. Clean through #5. I took a decent path through the green to #6, but then took the trail around the ravine to #7 because my ankle hurt too much. Nice idea, but this detour was TOO long. Caught Stina at #7 as she came in from a different fork. I tried to cut straight to #8, but saw that she was passing me on the trail, so cut down.
Second loop was slow and painful. Awkward to #9, but clean. Fine the rest of the way although I suffered greatly climbing in to #11 and #12. Had no wind to go to #13 and fell behind several folks. Clean to #14, but again had no wind climbing to #15. Just wanted to finish and was happy that the third map had only 800 meters. Followed the elephant trail to #17 and then took a path to #18 that curved slightly north of the line. Vaguely enjoyed the last down and up to the GO control. Ankle problems best evidenced by a 28 second finish chute split. Yuck!
Given the ankle (bad), an acceptable run. I'll be walking the "vetter's run" of the Goat Island sprint on Tuesday, though.
My ankle was very sore and I just wanted to make it through what I thought would be a fun course. Out of the start, I veered off to the right too much near #1 and fell to the back of the pack. Did fine navigating to #2, but I couldn't find the flag. I saw the flag in the depression which was clearly for a "different fork" and wandered on the hillside as I watched other folks punch it. Eventually, I couldn't make sense of anything and went to see it only to discover it was mine. Yes, it was on the north side of a small hill, but as with Saturday, I would have clued it differently. (The lesson is that I am not the course setter and there is more than one way to do things. Duh!) Up the hill trailing a bunch of folks - but not everyone as I had left a few guys on the hillside above #2. Clean through #5. I took a decent path through the green to #6, but then took the trail around the ravine to #7 because my ankle hurt too much. Nice idea, but this detour was TOO long. Caught Stina at #7 as she came in from a different fork. I tried to cut straight to #8, but saw that she was passing me on the trail, so cut down.
Second loop was slow and painful. Awkward to #9, but clean. Fine the rest of the way although I suffered greatly climbing in to #11 and #12. Had no wind to go to #13 and fell behind several folks. Clean to #14, but again had no wind climbing to #15. Just wanted to finish and was happy that the third map had only 800 meters. Followed the elephant trail to #17 and then took a path to #18 that curved slightly north of the line. Vaguely enjoyed the last down and up to the GO control. Ankle problems best evidenced by a 28 second finish chute split. Yuck!
Given the ankle (bad), an acceptable run. I'll be walking the "vetter's run" of the Goat Island sprint on Tuesday, though.
Sunday Oct 10, 2010 #
10 AM
Orienteering race 1:36:15 [3] 6.7 km (14:22 / km) +385m 11:10 / km
GLOF Long
The effective end of my weekend. I made a dubious route choice out of #1 and then executed it poorly. To add injury to insult, I then stepped into an unmapped hole and sprained my ankle badly enough that I debated stopping the race. (Hammer says that I should now start an Attackpoint thread about unmapped holes, but I'm worried about the bandwidth implications.) I hoped that I could work it out and tried to make it to #1. In keeping with the theme for the day, I was slow, but effective. The rest of the race was cleanish, but slow. Winsplits says that I lost 5:40 total with over 5 minutes of that coming on leg 1, but it also says that my overall leg score was down quite a bit from yesterday, so the ankle problem was real. (Swelling and bruising Monday and Tuesday back this up.)
Nice course; neutral run since it was the best I could do under adverse circumstances.
The effective end of my weekend. I made a dubious route choice out of #1 and then executed it poorly. To add injury to insult, I then stepped into an unmapped hole and sprained my ankle badly enough that I debated stopping the race. (Hammer says that I should now start an Attackpoint thread about unmapped holes, but I'm worried about the bandwidth implications.) I hoped that I could work it out and tried to make it to #1. In keeping with the theme for the day, I was slow, but effective. The rest of the race was cleanish, but slow. Winsplits says that I lost 5:40 total with over 5 minutes of that coming on leg 1, but it also says that my overall leg score was down quite a bit from yesterday, so the ankle problem was real. (Swelling and bruising Monday and Tuesday back this up.)
Nice course; neutral run since it was the best I could do under adverse circumstances.