Training Log Archive: j-manIn the 7 days ending Aug 22, 2010:
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Sunday Aug 22, 2010 #
10 AM
Run warm up/down 12:00 [1]
shoes: August 2009 Integrators
Wamup.
11 AM
Orienteering race 1:52:27 [4] **** 11.1 mi (10:08 / mi) +130m 9:46 / mi
shoes: August 2009 Integrators
2010 COC Long.
Good race, great terrain, but the course got a little tedious. Got tired of bashing across beaver dams, so the last part of the course was very welcome.
Took safe routes, and probably lost no more than 7 minutes.
Good race, great terrain, but the course got a little tedious. Got tired of bashing across beaver dams, so the last part of the course was very welcome.
Took safe routes, and probably lost no more than 7 minutes.
Saturday Aug 21, 2010 #
10 AM
Run warm up/down 15:00 [1]
shoes: Salomon SpeedCross 2 2009
Warmup before the sprint.
11 AM
Orienteering 17:09 [5] *** 2.8 km (6:08 / km) +130m 4:58 / km
shoes: Salomon SpeedCross 2 2009
2010 COC Sprint.
OK race, but slow.
OK race, but slow.
Friday Aug 20, 2010 #
1 PM
Run warm up/down 10:00 [2]
shoes: August 2009 Integrators
Before the COC middle.
2 PM
Orienteering race 47:30 [4] **** 4.8 km (9:54 / km) +130m 8:43 / km
shoes: August 2009 Integrators
2010 COC Middle.
Obviously, mispunching, it was not a good race. But, not terrible, either.
The course was pretty good, terrain pretty good, and map OK. The total was greater than the sum of the parts.
I think a clean race would have been about 39.
I wasn't checking codes, really, because I had no flow.
Obviously, mispunching, it was not a good race. But, not terrible, either.
The course was pretty good, terrain pretty good, and map OK. The total was greater than the sum of the parts.
I think a clean race would have been about 39.
I wasn't checking codes, really, because I had no flow.
Thursday Aug 19, 2010 #
Note
(rest day)
Traveled to Ottawa.
Wednesday Aug 18, 2010 #
Weight training 30:00 [3]
Quality circuit.
7 PM
Run 1:00:00
6.5 mph, up to 5%.
Tuesday Aug 17, 2010 #
8 PM
Run 47:30 6.22 mi (7:38 / mi)
shoes: Salomon SpeedCross 2 2009
TNT. Got there as everyone was finished. Did ~45 minutes at a good pace. Down to the Drive in 6:00, to turnaround in 23:40, back to trail in 40:30, which means I took about 1:00 off the return trip.
http://www.gmap-pedometer.com/?r=3970070
6:50 pace on the way back.
http://www.gmap-pedometer.com/?r=3970070
6:50 pace on the way back.
Monday Aug 16, 2010 #
11 PM
Rowing Machine 32:00
I had hoped to run, but unsurprisingly, another 12-13 hour day so no go.
About 6,800 meters. First 20 minutes were generally 20 spms. For the last 5 minutes I did 30 on, 30 off. Got down to 1:44 in the last one.
2 minutes of cooldown.
About 6,800 meters. First 20 minutes were generally 20 spms. For the last 5 minutes I did 30 on, 30 off. Got down to 1:44 in the last one.
2 minutes of cooldown.