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Training Log Archive: AdventureGirl!

In the 7 days ending Jan 3, 2016:

activity

time

miles

Running

3:11:06

18.79

(10:10)

30.24

(6:19)

266

Cycling

1:40:00

18.89

(11.3/h)

30.4

(18.2/h)

Orienteering

1:18:11

4.86

(16:05)

7.83

(9:59)

213

15c

Stretching

35:00

Core

30:00

Map Study

10:00

Total

7:24:17

42.55

68.47

479

15c

[1-5]

6:39:17

2:21

0:00

» now

Sunday Jan 3, 2016 #

10 AM

Running long 2:01:06 [2] 17.84 km (6:47 / km) +266m 6:19 / km
shoes: Mizuno Wave Inspire 11

7th Annual Waterfall Run!
Ran (almost) the classic SMT loop, minus K2 but with another jaunt along the main trail. Started off with the whole crew, then Yinze and I split off to finish off a solid 2 hours. Ended with some great baffles and soup at the Hottage. Thanks Trav and Baloney for another great year!

C • baffles 8

3 PM

Stretching 20:00 [0]

10 mins of rolling and stretching, then 10 mins of draining my legs and relaxation.

Saturday Jan 2, 2016 #

Cycling (Indoor spinning ) 40:00 [1] 12.7 km (19.0 kph)

Core 20:00 [2]

Stretching 5:00 [0]

Map Study 10:00 [0]

JWOC & NAOC 2016

Friday Jan 1, 2016 #

Core 10:00 [2]
(rest day)

Did 2 & 1/2 Bring Sally Up challenges; squats (killer), sit-ups (ouch) and 1/2 calf raises (half because I took them a little faster).

Stretching 5:00 [0]

Pretty tired today so I will do an easy spin tomorrow with core, then the Waterfall Run on Sunday! Long one this year.

Thursday Dec 31, 2015 #

Running 1:00:00 [1] 10.75 km (5:35 / km)
shoes: Mizuno Wave Inspire 11

To Chedoke and along rail trail. Back through the (soggy) golf course

Wednesday Dec 30, 2015 #

Cycling (Indoor spinning ) 1:00:00 [1] 17.7 km (17.7 kph)

Tired legs

Tuesday Dec 29, 2015 #

Running warm up/down 10:00 [1] 1.65 km (6:04 / km)
shoes: Inov8 Oroc 280

Stretching 5:00 [0]

2 PM

Orienteering 38:41 [3] 3.68 km (10:30 / km) +67m 9:37 / km
shoes: Inov8 Oroc 280

Some training in the (slushy) DV with Hammer!
Started with some race paced CPs from the nationals 2013 long (Course 10). Those went pretty well, maybe some route choice on the second set. Then we did some re-location, so obviously a little slower with some rest.
The woods were looking quite handsome despite the mucky ground, only a few trees down.

Orienteering (mock race) 39:30 [4] *** 4.14 km (9:32 / km) +146m 8:06 / km
15c shoes: Inov8 Oroc 280

Re-raced the W21E course from nationals 2013. I'd run this a while back, but as some o-tervals I believe.
This went really really well. I was looking up a lot more and matching everything quickly. It was easy to decipher the bigger hills this time than when I've run in here before. I had good flow through CPs, granted some of that was from running before, but I was still reading ahead.
A route choice error on the long leg lost some time, and I was a little too careful. Could have done some more rough-work.
Overall this was probably one of the best middles I've ran. Time was a little slow, but getting up those hills in that slush was tricky! (legs = REKT)
Good stuff! :)

C • Well done! Great start of t... 1

Monday Dec 28, 2015 #

Note
(sick) (rest day)

Have had a stuffed nose since Boxing Day, so I decided that I would rest today and let my body chillax and get better.

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