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Training Log Archive: ebuckley

In the 7 days ending Dec 20, 2006:

activity # timemileskm+m
  Running5 4:37:00
  Orienteering5 4:34:42 14.35 23.1 86589c
  Map Running1 14:00
  Total7 9:25:42 14.35 23.1 86589c
averages - weight:179.8lbs

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Wednesday Dec 20, 2006 #

Running (Trail) 24:00 [2]
weight:179lbs

Had Baby-O duty today, so I didn't get out the door until she went down for her nap at 3PM. That made it a bit of a scramble to get out to Rockwoods before sunset. As a result, my warmup was a bit short (6 minutes). Cold and rainy, but the footing was better than I expected. Ran a bit more after to warm down.

Orienteering (Woods) 33:32 [5] *** 5.0 km (6:42 / km) +190m 5:38 / km
12c

Rockwoods Test Loop (1:15). Not a PR, but a good run given the conditions. Good enough, in fact, that I'll use it as a baseline.

Tuesday Dec 19, 2006 #

Orienteering (Woods) 58:00 [2] ***
19c weight:180lbs

Did the prolog from the 2005 prolog & chase at Babler (1:15) and then did a control-picking course of my own design. Easy running, which meant the usual issues trying to stay focused. The low point was getting "YMCA" stuck in my head. I actually ran pretty well while that was playing, but the very fact that my brain would want to listen to that is quite depressing.

Monday Dec 18, 2006 #

Map Running (Mix) 14:00 [2]
weight:181lbs

Warmup/down.

Orienteering (Woods) 1:07:04 [3] *** 7.8 km (8:36 / km) +275m 7:19 / km
15c

Old red course at Cuivre River (1:15). Much better than Friday. Some of that is probably just Cuivre being easier than Hawn, but I think I sharpened things up a bit, too.

Tripped right near the end and opened up a really deep gash in my shin. Stitches would probably be in order, but to do that I'd either have to pay for an ER visit out of pocket or activate COBRA from my last assignment. Either way, it would make this a $500 workout, so I guess I'll just accept another nasty looking scar on my leg.

Sunday Dec 17, 2006 #

Running (Road) 29:00 [2]
weight:180lbs

Easy jog round the hood. Better start watching that G value if I want to run Pensacola at 175.

Saturday Dec 16, 2006 #

Running (Road) 2:08:00 [3]
weight:179lbs

Ran an hour before the start of the Frostbite race, then ran the first 6 miles of the race at marathon pace (6:50/mi). Dropped it to 6:25 for the last mile and a half to finish 12K at 50:23. Then warmed down.

I'm not sure if I did this right. Greg McMillan says the fast finish long run should be tough, but it certainly didn't seem very hard. Maybe I need a more dramatic increase in pace over the last couple miles. I would have thought 25 seconds would be significant.

Orienteering race (Woods/Night) 24:47 [4] **
24c

David Frei's Christmas Party O at the little park by his house (no idea what scale the map was, something like 1:3000). Same format from 2 years ago: 13 locations all on trail junctions, take a card at each control which tells you which control to go to next. David got 25, but was 30 seconds overtime, so I got him to finish the 2006 death match at a stunning 8-2. Didn't get the win, though. Rob Wagnon came through with the big upset with 26 (27-1 for 15 seconds over).

Friday Dec 15, 2006 #

Running (Mix) 18:00 [2]

Finished up in Sikeston at noon and decided to hit Hawn on the way back. Got there to find the place engulfed in flames. I was worried I wouldn't be able to run since I had only brought the competition map from Day 1 of the Al Smith meet and figured they were probably burning the west side of the park. Oddly, they were burning the east side. As anybody who ran team trials knows, the west side is where all the nasty undergrowth is. Oh well, at least I got to run.

Orienteering (Woods) 1:31:19 [3] *** 10.3 km (8:52 / km) +400m 7:25 / km
19c

Day 1 Blue course from Al Smith meet (2004) at Hawn (1:15). OK run, but felt a little ragged. I think it's been too long since I've done a true advanced course.

Thursday Dec 14, 2006 #

Running (Road) 1:18:00 [3]

Includes 2@12:40 on the Sikeston HS track (which is a really nice track - maybe the nicest thing I've found in this town so far). Was planning on doing 2 of these, but the first one felt tougher than tempo intervals should feel so I concluded I must still have some junk in my legs from last weekend.

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