Training Log Archive: ChiefIn the 7 days ending Feb 10, 2013:
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Sunday Feb 10, 2013 #
Event: Stars W.A.R.
10 AM
Orienteering race (Snow-o) 3:45:00 [3]
ahr:151 max:172 slept:9.0 shoes: XA PRO 3D ULTRA
Well.. good day in the part! Crispy morning, bright sun & interesting day!
Course was straight forward enough & I started well and had to break trail.
Plan - 1, d,c,b,a, 2, 3, 4, 5, f, e, g, 6, h, z, u, x, y & finish.
Actual - 1, d, c, b, a, 2, 3, 4, f, 5, e, g, 6, h, z, u, x, y & finish.
Made couple tactical errors today - usually carry spare compass but left it behind today and it came back to bite me in the a$$.
My thumb orienteering compass started acting up as soon as I started bearing from b to a. It kept pointing me in the opposite direction! Spent 15 mins before realizing that & had to back track to b & to 2 and start all over again from close to 3 and got to the control in no time!
From 3 to 4 was straight forward as I followed trail to nearest intersection to the control. And then when I took bearing to 5, I ended up at f. Had trouble again on next 4 controls for which I had to take bearing. Last 4 controls were close to trails & I could better work with features and got them quickly.
Compass acting up might be something to do with my recent trip to quebec in which this compass accompanied me on the flight!! By the end of the race there were about 5-6 big bubbles in the compass....
None the less, it was a lot of fun on a beautiful day!
Course was straight forward enough & I started well and had to break trail.
Plan - 1, d,c,b,a, 2, 3, 4, 5, f, e, g, 6, h, z, u, x, y & finish.
Actual - 1, d, c, b, a, 2, 3, 4, f, 5, e, g, 6, h, z, u, x, y & finish.
Made couple tactical errors today - usually carry spare compass but left it behind today and it came back to bite me in the a$$.
My thumb orienteering compass started acting up as soon as I started bearing from b to a. It kept pointing me in the opposite direction! Spent 15 mins before realizing that & had to back track to b & to 2 and start all over again from close to 3 and got to the control in no time!
From 3 to 4 was straight forward as I followed trail to nearest intersection to the control. And then when I took bearing to 5, I ended up at f. Had trouble again on next 4 controls for which I had to take bearing. Last 4 controls were close to trails & I could better work with features and got them quickly.
Compass acting up might be something to do with my recent trip to quebec in which this compass accompanied me on the flight!! By the end of the race there were about 5-6 big bubbles in the compass....
None the less, it was a lot of fun on a beautiful day!
Saturday Feb 9, 2013 #
2 PM
Bike (Trainer) 1:47:00 [3]
slept:12.0 shoes: Shimano TR31 SPD SL Triathlon
Decided to sleeping today & when I woke up it was 11 am - good 12 hrs sleep!!!
Easy 2 hr workout at at Z1-Z2. Supposed to be 2hrs but cut is short to 1:47 as the movie I was watching was over!!! Had to make up the time with brick run.
Easy 2 hr workout at at Z1-Z2. Supposed to be 2hrs but cut is short to 1:47 as the movie I was watching was over!!! Had to make up the time with brick run.
Brick (Brick run) 33:00 [3]
slept:12.0 shoes: Bare feet!!!
Brick run - run right after the bike. All bare feet & I loved it!
Friday Feb 8, 2013 #
6 AM
Bike (CompuTrainer ) 1:30:00 [3]
ahr:151 max:167 slept:6.0 shoes: Shimano TR31 SPD SL Triathlon
Another 5 am start & harder bike session than I anticipated at AE.
15mins warmup 50-100w/90-100rpm/140bpm. 12x2min (z4/60-100rpm/150-161bpm) /2 mins easy (z1/75-100w/80rpm). 6x1min (program 4 - hard start & hold - 150-511w/135-167bpm ) & 1 min easy (50w-80rpm) & 10 min easy
15mins warmup 50-100w/90-100rpm/140bpm. 12x2min (z4/60-100rpm/150-161bpm) /2 mins easy (z1/75-100w/80rpm). 6x1min (program 4 - hard start & hold - 150-511w/135-167bpm ) & 1 min easy (50w-80rpm) & 10 min easy
Thursday Feb 7, 2013 #
8 PM
Swim 1:15:00 [3] 3.8 km (19:44 / km)
slept:8.0
One miserable day in the pool! Not sure what was going on but couldn`t get into any sort of rythm.. Couldn`t have picked a worst day.
Main set was 2x500 (20sec break), 5x200 (10sec break) followed by 1k straight which took 18:15. Felt awful in the water but finished just because I didn`t wanted my lane mate to beat me and I didn`t let him...
Main set was 2x500 (20sec break), 5x200 (10sec break) followed by 1k straight which took 18:15. Felt awful in the water but finished just because I didn`t wanted my lane mate to beat me and I didn`t let him...
Wednesday Feb 6, 2013 #
8 PM
Run (Hill work) 50:00 [3]
ahr:149 max:171 slept:8.0 shoes: Zoot ADVANTAGE 3.0 SHOE
Another hill workout. Felt lot more relaxed compared to last week end & hills pieces felt easy.
Guess, getting some good training for the chili half & around the bay...
Guess, getting some good training for the chili half & around the bay...
Tuesday Feb 5, 2013 #
6 AM
Bike (CompuTrainer ) 1:25:00 [3]
ahr:162 max:179 slept:7.0 shoes: Shimano TR31 SPD SL Triathlon
Another 5am start.. looks like am starting to enjoy super early starts.
Workout at AE run by my coach. It was fun riding with her & was a hard workout.
Workout at AE run by my coach. It was fun riding with her & was a hard workout.
8 PM
Swim 1:15:00 [3] 3.0 km (25:00 / km)
slept:7.0
Another strength workout with a lot of pull & paddles with 15sec rest. Was fun
Monday Feb 4, 2013 #
Note
slept:8.0 (rest day)