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Training Log Archive: bpyan

In the 7 days ending Feb 24, 2007:

	activity	#	time	miles		km		+m
	running	3	2:46:00	18.01		28.98		90
	Orienteering	2	1:20:07	6.59	(12:10)	10.6	(7:33)	120	6c
	Work out	1	1:00:00
	Total	5	5:06:07	24.59		39.58		210	6c
averages - sleep:7.2 rhr:55 weight:141.7lbs

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Saturday Feb 24, 2007 #

Orienteering race (relay) 14:07 [4] *** 2.0 km (7:04 / km)
6c slept:5.0 shoes: INOV Mudclaw 'O' 330

WA state relay championships @ celebration park, federal way...with rain
simple and short course, teamed with Nikolay and Targo and there were a few teams only...
not enough exercising today.....but considering that i'll go to a dance tonight, i dun think i will be moving any more.

Note

Good time discussing my maps from Europe with Nikolay at Starbucks. Learnt a lot and knew a lot more!

Thursday Feb 22, 2007 #

running intervals (running machine) 25:00 [5] 4.0 mi (6:15 / mi)
ahr:175 max:185 slept:7.0 weight:143lbs shoes: New Balance 719

The fast part of the interval trainings
6min/mile pace x 5 with 2min slow intervals.
TOUGH!

running intervals (running machine) 10:00 [3] 1.0 mi (10:00 / mi)
shoes: New Balance 719

the slow part of my interval training....
abt 10min/mile pace for 2 minutes x5

Note

Following Nikolay's suggestion on how to use a running machine, I tried doing intervals on it.
5min of 6min/mile pace + 2min 10min/mile pace x 5 sets...
it was really harsh....x.x!!

running warm up/down (running machine) 5:00 [3] 0.5 mi (10:00 / mi)
shoes: New Balance 719

cool down after the harsh training

Wednesday Feb 21, 2007 #

Work out 1:00:00 [4]
slept:8.0 weight:142lbs

work out @ IMA with Dedy

Tuesday Feb 20, 2007 #

running long (LSD) 1:36:00 [4] 20.13 km (4:46 / km) +90m 4:40 / km
ahr:168 rhr:55 slept:7.0 weight:140lbs shoes: New Balance 719

went on to Burke-Gilman and ran from the dorm to 100th, out and back
really 48min from end to end!
wanted to do some running and adjustments after the training camp in the weekend which made my legs sore...-.-
probably the longest pure running i've ever made
good that weather's nice, but running on concrete is really not a pleasant thing to do
is my heart rate thing accurate??168?!?!

Sunday Feb 18, 2007 #

Orienteering race (Sprint) 22:51 [5] 3.1 km (7:22 / km)
slept:9.0 shoes: INOV Mudclaw 'O' 330

Session 1 @ Simon Fraser University
10th, winning time: 16:43, Patrick
problems at control 3, 15, and 16
confused by the multi-storey carparks and buildings
lost concentration near end of competition

Orienteering race (Sprint Chasing Start) 22:37 [5] 3.3 km (6:51 / km)
shoes: INOV Mudclaw 'O' 330

Session 2 @ Centennial Park & SFU west
Sprint Chasing Start based on session 1. 10th to start, 9th to finish, 8th in this course
winning time: 17:44, Brent
Problems in controls 5, and 11
cute little star-o at the last control which killed me...

Orienteering race (Forest Sprint) 20:32 [4] 2.2 km (9:20 / km) +120m 7:20 / km
shoes: INOV Mudclaw 'O' 330

3rd/last session @ Robert Burnaby Park
Forest Sprint 7th....ran poorly with one huge mistake at 4>5
fast runners: 15'51
was bad in adapting the forest map..
basically mistakes/hesitation in half of the controls
3,4,5 and 8,9,10..
bad at checking out which trail works and which doesn't

Note

Vancouver Sprint O Training Camp '07
Great fun, great training, just great!
Thank you all organizers for making such a good event
Had a good talk with some of the best orienteers in Canada and being able to train with them was great experience
I still have too much hesitation and physically, I'm afraid I am way behind. I shall push myself harder because of this camp. Still a huge gap between me and top runners of North America which I believe skill:physical=2:3 in sprint..
Improve! Train! Enjoy!
website of maps and results:
http://www.orienteeringbc.ca/sprint/Results.php

running warm up/down 30:00 [2]

total for the day

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