Training Archive: RatlafIn the 7 days ending 2008-02-23:
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| S | M | T | W | H | F | S | |||||||||
Saturday Feb 23 | ||
| Event: Western States + Intercollegiate Championships | ||
| Event: RMOC Barneløpet Ski-O & Snowshoe-O | ||
| Trail Run warm up/down 15:00 [2]1.88 mi (7:57 / mi) | |
| Warm up and cool down for the morning race. | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
| Orienteering race 1:22:18 [5]*** 10.4 km (7:55 / km) +350m 6:46 / km | |
| ahr:178 max:190 spiked:14/18c shoes: VJ Inegrators | ||
| A good run but with about 7 minutes of mistakes, most of them on one control. Another control I didn't look to the right, where the control was and turned left instead, missing it. The last two were not quite perfect spikes costing me 30-45 seconds each.
I finished well, 6th on the day! More details on my race/splits analysis when this day gets added to the Attackpoint races... WinSplits results: here! | ||
| Trail Run warm up/down 10:00 [2]1.25 mi (7:59 / mi) | |
| shoes: VJ Inegrators | ||
| Warm up and cool down for the afternoon sprint. | ||
| Orienteering race (Sprint) 18:28 [5]*** 2.9 km (6:22 / km) +90m 5:31 / km | |
| ahr:183 max:191 spiked:13/14c shoes: VJ Inegrators | ||
| The sprint! I like sprints and did well on this one. One small mistake going up a parallel re-entrant to the right, once it started looking wrong I checked my map and immediately saw what I'd done and went right to the control, only a 15 second mistake!
Finished 7th overall! WinSplits results: here! | ||
Blue 1 - Splits | ||
Sprint - Splits | ||
Friday Feb 22 | ||
| Miscellaneous Orienteering 28:49 [2]*** 4.4 km (6:33 / km) +35m 6:18 / km | |
| spiked:12/14c shoes: Asics Trabuco (Rusty Coffee) | ||
| Training exercise in the Sonoran desert near Tuscon. The terrain was very subtle making this a great compass exercise. Ran nice and easy so as to not wear myself out for this weekend, but did keep moving all the time.
Not sure about the time on this one... I'll check it later. | ||
Thursday Feb 21 | ||
| Event: US Team training activity | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
| Travel day as well... | ||
| C • Team Training Activity 2 | ||
| C • Sat Events 2 | ||
Wednesday Feb 20 | ||
| Bike Commute 25:00 [1]5.0 mi (4:59 / mi) | |
| Bike, Trail Run, Bike tempo 39:25 | |
| ahr:165 max:179 shoes: Asics Trabuco (Rusty Coffee) | ||
| With the CRC group and ran the tempo part with Sean and Gina. Gina is the girl who was recently the collegiate national champion in the mile running a 4:30something...!!!
10:00 Bike to/from 14:09 Tempo 167 avg HR 15:16 "Normal" 164 avg HR | ||
Tuesday Feb 19 | ||
| Bike Commute 25:00 [1]5.0 mi (4:59 / mi) | |
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
Monday Feb 18 | ||
| Note | |
| Yeeesch, travel day...
Happy Birthday Sandra!!! :-) | ||
Sunday Feb 17 | ||
| Note | |
| (rest day) | ||