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Training Log Archive: Mr Wonderful

In the 7 days ending Oct 19, 2013:

activity # timemileskm+m
  Biking2 2:25:19 31.29(12.9/h) 50.36(20.8/h) 172
  Running3 2:15:02 12.56(10:45) 20.21(6:41) 339
  Orienteering1 1:49:58 7.85(14:01) 12.63(8:42) 345
  Elliptical1 50:02 3.3(15:10) 5.31(9:25)
  Erg rowing1 48:16 1.86(26:00) 2.99(16:10)
  Walking2 16:37 0.93(17:50) 1.5(11:05) 54
  Total9 8:25:14 57.79(8:45) 93.0(5:26) 910
  [1-5]9 8:09:13
averages - sleep:8.1

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Saturday Oct 19, 2013 #

Event: Night O at South Chagrin Reservation
 
10 PM

Erg rowing 48:16 intensity: (8:45 @0) + (39:31 @1) 1.86 mi (26:00 / mi)
ahr:93 max:107 slept:11.0

During my lengthy afternoon nap, I dreamed that I didn't have all the controls out in time for my night o, had someone else print the maps and they did a lousy job, and I forgot to set up the finish.
C • That sounds more like a nig... 3

Friday Oct 18, 2013 #

2 PM

Running 1:30:39 intensity: (8 @0) + (24:06 @1) + (38:12 @2) + (25:18 @3) + (2:55 @4) 8.13 mi (11:09 / mi) +295m 10:01 / mi
ahr:145 max:171 slept:8.0 shoes: Brooks Ghost Blue

I am tempted to log this under orienteering - I ran with the Bird Hills map to practice map reading at speed. I do too much scouting and setting at 2 mph and not enough at 5 or 6 mph which shows up in some big errors out on the o course.

Gosh this place has some nice woods!

I found a nice climb over in Kubler Langford. Steep, taxing, even at only 25 m.
C • it's good, and plenty of pa... 2

Thursday Oct 17, 2013 #

5 PM

Elliptical 50:02 intensity: (30 @0) + (49:32 @1) 3.3 mi (15:10 / mi)
ahr:104 max:116 shoes: Brooks Ghost Red

Wednesday Oct 16, 2013 #

6 PM

Walking 6:54 [3] 0.38 mi (18:09 / mi) +40m 13:41 / mi
shoes: Keen Sandals

Popped over and ran up the hill by Island Park. Seemed not as steep as I had hoped, but maybe there are other options on that ridge. I was time-limited.

http://www.mapmyrun.com/workout/410676743
C • You are supposed to run it ... 2
9 PM

Biking 58:30 intensity: (36 @0) + (42:02 @1) + (13:32 @2) + (2:20 @3) 12.83 mi (13.2 mph) +63m
ahr:128 max:159 slept:6.0 shoes: Jamis Dragon Sport 29er

Dear wife is still awfully sick, so I ran an item up to her classroom and retrieved one item. Dipped into Murray Lake for a very brief bit of singletrack. I was timid, which was good because leaves hide soft sand well at night.
C • Evening Ride 3
10 PM

Biking 1:26:49 intensity: (2:38 @0) + (1:18:09 @1) + (5:55 @2) + (7 @3) 18.46 mi (12.8 mph) +109m
ahr:122 max:152 shoes: Jamis Dragon Sport 29er

Home from BHS via a tiny bit of ILRA Yellow.

Tuesday Oct 15, 2013 #

4 PM

Running 36:59 intensity: (8 @0) + (3:01 @1) + (3:11 @2) + (19:07 @3) + (11:32 @4) 3.99 mi (9:16 / mi) +27m 9:05 / mi
ahr:158 max:175 slept:6.0 shoes: Brooks Cascadia 8s

Interesting trail network. I lost it at one point and walked around for a few minutes. But the trail I did follow in the woods was great. The woods are very open, but unfortunately nearly featureless, save a few small hills and a cool big ditch.

I am most intrigued by the 800 meter loop right by the parking lot. I wonder if it would be a good idea to sort of do an orienteering-oriented interval - hammer around the flats, and up the small 12 m hill near the end, peaking at the 750 m mark, then walk slowly back down the hill to recover and do it again. Repeat a few times. Certainly not enough hill for rogaine training, but something anyway.

Also, I see there's a nature area up at the corner of that road and Ford, but just a few small loops. I'll have to try it sometime.

5 PM

Walking warm up/down 9:43 intensity: (9:06 @1) + (10 @2) + (15 @3) + (12 @4) 0.55 mi (17:37 / mi) +14m 16:19 / mi
ahr:114 max:175 shoes: Brooks Cascadia 8s

Cool down. Downside of this schedule is trying to get presentable enough to go into a school...
C • You are kinder than I! 3

Monday Oct 14, 2013 #

Note

QRs. Some errors are a little painful to look at. I have ideas on drills for this winter.

Sprint

Middle

Long

Sunday Oct 13, 2013 #

9 AM

Orienteering race 1:49:58 intensity: (52 @0) + (1:22 @1) + (13:49 @2) + (1:06:40 @3) + (27:07 @4) + (8 @5) 7.85 mi (14:01 / mi) +345m 12:20 / mi
ahr:158 max:182 slept:9.5 shoes: IceBugs

Fantastic well-set course in amazing terrain.

My favorite day of the weekend, in part because the design played to my strengths - pushing as best I can and getting lucky near the circle.

Big dumb mistake to #2. I was timid to #1, got overconfident after finding it easily, and enjoyed the scenery too much en route to 2, and couldn't find my way around the hill. ARGH. But, I recovered and plugged away.

Took trails to #4. The split worked out, but I should have enjoyed the terrain and gone more directly.

Almost took trails to #9, but figured I should enjoy the woods, and I loved running along the creek. I nearly ran into a turkey - as I passed by it just appeared out of some brush about 2 m away.

It felt very good to run to a spot and find a control, unlike yesterday. :-)

Lesson learned was that I should step off the beeline a bit and go back to stringing together more reliable, easier navigation routes until my skills improve. In the meantime I can get faster and buy the time it takes to meander.

3rd of 300 for finish split, woo woo!

Another 10/10, would race again!

Running warm up/down 2:05 intensity: (7 @0) + (40 @1) + (1:10 @2) + (8 @3) 0.14 mi (15:19 / mi) +8m 12:57 / mi
ahr:134 max:153 shoes: IceBugs

warmup #1

Running warm up/down 5:19 intensity: (2:17 @0) + (1:13 @1) + (56 @2) + (53 @3) 0.3 mi (17:43 / mi) +9m 16:12 / mi
ahr:114 max:160 shoes: IceBugs

I was warm, so I jogged my clothes back to the car to keep them dry. Nice chat with Bash shortly before arriving at the car.

Long Course 9 - Splits

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