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Training Log Archive: falcon

In the 7 days ending Oct 17, 2009:

activity # timemileskm+m
  Trail running3 4:21:00
  Mtn bike2 2:28:00
  Road running2 1:50:00 12.43 20.0
  Orienteering1 47:00
  Swimming1 25:00
  Bicycle commute1 25:00
  Strength training1 15:00
  Total6 10:31:00 12.43 20.0
  [1-5]6 10:16:00

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Saturday Oct 17, 2009 #

Orienteering race 32:00 [4]

Quebec Champs - Middle
Not sure of the exact time. Wasn't too focused after the early morning wake-up and drive from Picton, etc. Managed to run the first half fairly well but started making small mistakes at 9, 10, 11, followed by 2 minutes at 13. Eventually got caught 7 min by Thierry and company and ran in with him. Very smooth - doesn't look like he's really pushing it out there (and he probably wasn't).
Certainly not a great performance but still would have been 1min/km behind if you take away my big mistake.

Orienteering race 15:00 [4]

Quebec Champs - Sprint
Not really focused for this one either. Still feeling quite tired despite a 20 min nap between races. I think the legs were starting to be a bit sore from the unaccustomed road running yesterday.
Started out okay but made a couple of bad routes, especially 2 to 3 then also 4 to 5. After that I just didn't have the running speed. Fun race and I actually enjoyed running it despite my misgivings about sprints in general. Thierry and Francois were in the low 12's making it another '1min/km behind' race... ouch.

Road running warm up/down 20:00 [2]

Friday Oct 16, 2009 #

Road running 1:30:00 [3] 20.0 km (4:30 / km)

Morning after the night before.
Nice (hair of the dog) run around Picton. Through Cherry Valley and Milford. Big wind on the way home.

Wednesday Oct 14, 2009 #

Swimming 25:00 [3]

A real struggle and poor form today. Still, was good to get back in the pool.

Strength training 15:00 [0]

Bicycle commute 25:00 [1]

Mtn bike 1:01:00 [2]

Evening ride with Pat, out behind Kueng's back 40. The trails were cratered by horse hooves but otherwise a pretty ride and no precipitation.

Tuesday Oct 13, 2009 #

Trail running 1:06:00 [3]

Morning run with Regnly around the university and down through some trails we haven't been on for a while. First headlamp run of the fall but not the last...

Trail running 1:00:00 [3]

Moderate run with Pat and the dogs as night fell. Windy tonight - new weather coming...
Legs feeling a bit tired - will probably opt for some 'alternative' training tomorrow.

Monday Oct 12, 2009 #

Trail running 45:00 [3]

Easy leg stretcher with Anita and Regnly. Still pretty cold out.

Mtn bike 1:27:00 [3]

Rode the 6hr loop 1.5 times with Regnly. Had a nice visit with Cheryl and Phil on the first loop then took off to push it a bit. Nice and hard trails at the moment. Amazing traction - time to clean the hills you never could before.

Sunday Oct 11, 2009 #

Trail running 1:30:00 [3]

Another blue sky day. Did a moderately paced run with Regnly, around the usual trails. No wildlife today - unusual, but probably due to all the humanoids on the trails today.


Week review.
Had a good week in general. Missing a couple of days of training which hurts the total volume but I had pretty good quality trainings, especially in Kristiansand. The heavy workload when I got back was the hardest thing to deal with and normally I wouldn't work 4 overnights in a row like that.
Luckily the weather has been excellent with this high pressure system parked overhead for the last week so getting out the door was easier than usual. I still hope to get over 40 hours for the month with a bit of quality at the Ottawa events. Main challenges for the upcoming week are the travel and unpredictable schedule during visit with Josh. Will probably have a forced rest day on Thursday and a lighter day on Friday...

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