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Training Log Archive: ccsteve

In the 7 days ending May 3, 2008:

activity # timemileskm+m
  Orienteering1 1:48:25 4.1(26:26) 6.6(16:26)11 /12c91%
  Morning Run1 1:17:30 7.0(11:04) 11.27(6:53) 230
  Dance1 1:00:00
  Total3 4:05:55 11.1 17.86 23011 /12c91%

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Saturday May 3, 2008 #

Morning Run 1:17:30 [3] 7.0 mi (11:04 / mi) +230m 10:03 / mi
shoes: Nike Air Terra Humara

Made my way back to Ellison Park for a longer hilly workout.

Starting just off the road by the free-run dog bridge, headed towards Blossom Rd, and turned towards Landing Rd and continue up the hill to the top. Down Landing and past the parking lot and back via the road. (100y short of a mile loop, I'll add a jaunt around the clearing with the old fort next time back) 45 meters of climb with an interesting makeup. Starts out with a 10-15 degree climb and then throws in some undulations. Next section increases to 20-30 degree before hitting a steady 40 degree climb. Top looks like it might peak out at a 50 degree section to kick you when you're ready to be done. (My estimate only, but this is climbing the steep sledding hill, and was my eyeballing it as I ran up it...)

Ran 3 loops.

Times:
Warmup mile 1 9:43
Warmup mile 2: 10:20
[walked for several minutes]
Pre-loop running: 3:34
Loop 1 to top of hill: 3:31 (.3 miles)
Loop 1 back down to start: 5:58 (.7 miles)
Loop 2 to top of hill: 3:41
Loop 2 back down to start: 6:22
Loop 3 to top of hill: 3:51
Loop 3 back down to start: 6:49
Warmdown mile 1 (up out of Ellison and up Bunker): 13:10
Warmdown mile 2: 10:03

Monday Apr 28, 2008 #

Dance 1:00:00 [1]

Sunday Apr 27, 2008 #

Orienteering race 23:25 [3] *** 2.6 km (9:00 / km)
spiked:11/12c shoes: Nike Air Terra Humara

Oatka Creek Sprint. A bit disjointed on the start - Melissa was taking off on the White with Chris as I started, and it was a control or two before I settled in.

No major mis steps, and I felt reasonably good throughout.

Orienteering 1:25:00 [3] 4.0 km (21:15 / km)
shoes: Nike Air Terra Humara

Returned with Chris navigating and me trying to train both him and Melissa. Plenty of walking and one opportunity to teach relocating after missing a pit control.

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