Training Archive: RatlafIn the 7 days ending 2008-07-20:
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| M | T | W | H | F | S | S | ||||||||||||||
Sunday Jul 20 | ||
| Strength and Stretching - BW (PT Exercises PM) 10:00 [0] | |
Saturday Jul 19 | ||
| Event: RMOC Sprints at Lake Manitou | ||
| Strength and Stretching - BW (PT Exercises AM) 10:00 [0] | |
| Orienteering race (Sprint) 13:55 [5]**** 2 km (6:58 / km) +105m 5:31 / km | |
| ahr:175 max:187 spiked:10/11c shoes: IceBug Neon Green | ||
| Sprint #1
A good race where I had good speed, good rhythm, and good execution, except on the one I didn't spike, I got pulled right because of a control on a different course and ended up too low. Maps, splits and route to be posted soon... Finished 1st!!! My Route:  | ||
| C • Oing 2 | ||
| Orienteering race (Sprint) 14:19 [5]**** 2.2 km (6:30 / km) +90m 5:24 / km | |
| ahr:177 max:188 spiked:9/10c shoes: IceBug Neon Green | ||
| Sprint #3
Decided to run Sprint #3 second which was probably a mistake because this one didn't have much climb and would've been good to do last... Oh well. I ran very clean except for the control I didn't spike, I was looking for a re-entrant and the flag was on a spur. Doh! Finished 2nd by only :16 seconds...! ;-( My map:  | ||
| Orienteering race (Sprint) 20:50 [5]**** 2.2 km (9:28 / km) +110m 7:35 / km | |
| ahr:171 max:183 spiked:9/11c shoes: IceBug Neon Green | ||
| Sprint #2
I had no energy or fuel left for this Sprint! It also didn't help that this was the one with the most up and down on the maddeningly complex spur and gulley terrain that Lake Manitou is famous for...! I made big mistakes executing on numbers 8 and 9. I also had to power walk up most of the hills. Still finished 3rd!  | ||
| Miscellaneous Orienteering 20:00 [1] | |
| Picking up controls. | ||
| Strength and Stretching - BW (PT Exercises PM) 10:00 [0] | |
| Note | |
| Results are here: http://www.rmoc.org/index.php?option=com_content&t... | ||
Sprint #1 - Splits | ||
Sprint #2 - Splits | ||
Sprint #3 - Splits | ||
Friday Jul 18 | ||
| Bike Commute 25:00 [1]5.0 mi (4:59 / mi) | |
| Strength and Stretching - BW (PT Exercises PM) 10:00 [0] | |
| C • your mail adress 2 | ||
Thursday Jul 17 | ||
| Bike Commute 25:00 [1]5.0 mi (4:59 / mi) | |
| Bike Commute 1:00:00 [2]13.33 mi (4:30 / mi) | |
| To Sean's place in Manitou. | ||
| Strength and Stretching - BW (PT Exercises PM) 10:00 [0] | |
Wednesday Jul 16 | ||
| Bike Commute 25:00 [1]5.0 mi (4:59 / mi) | |
| Bike, Trail Run, Bike 44:38 | |
| ahr:163 max:176 shoes: Asics 2130 Silvery Blue | ||
| 4.4 miles running with the CRC group. I mostly ran with Chad and his little Elanor in her jogger. Hip hurt after running but relaxed after the PT exercises. | ||
| Strength and Stretching - BW (PT Exercises PM) 10:00 [0] | |
| Bike Commute 25:00 [1]5.0 mi (4:59 / mi) | |
| To work again... :-( | ||
Tuesday Jul 15 | ||
| Bike Commute 25:00 [1]5.0 mi (4:59 / mi) | |
| Note | |
| Aaack!! I'm slacking on my PT. That's not good... | ||
| Strength and Stretching - BW (PT Exercises PM) 10:00 [0] | |
Monday Jul 14 | ||
| Bike Commute 25:00 [1]5.0 mi (4:59 / mi) | |
| Bike Commute 25:00 [1]5.0 mi (4:59 / mi) | |
| To work again... | ||