Training Log Archive: DerekHannIn the 7 days ending Jan 18, 2003:
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Saturday Jan 18, 2003 #
Course Setting (Sandy McNabb) 1:08:00 [2] 3.93 km (17:18 / km) +80m 15:42 / km
Setting 7 controls for Incremental Loop of AR Training course. Controls got more difficult as you progressed
Control Pickup (Sandy McNabb) 1:21:03 [3] 6.0 km (13:31 / km) +385m 10:14 / km
Picking up 6 controls from Physical Loop of Ar Training course. Big climbs. I think 385 may be on the low side...
Thursday Jan 16, 2003 #
Running (Hill Repeats) 23:00 [4] 3.0 km (7:40 / km) +150m 6:08 / km
4.5 loops: hill repeats from 5th Ave to 13th Ave up on 15th Street, down on 16th Street
Wednesday Jan 15, 2003 #
Orienteering (N. Glennfield) 1:30:00 [4] 8.0 km (11:15 / km)
Big error on #1 cost me a lot of time. 26 minutes for that control. Deflated found a red rock where # 2 was supposed to be, but no flag. Was going to call it a day, but relocated on #3 and decided to skip the redundant dog leg #4 and instead picked up the course again at #5. Straight forward running from there. 57 minutes for 5 to finish. Too many dog legs IMHO.
Tuesday Jan 14, 2003 #
Running (19th-Chicoutimi) 41:34 [3] 7.0 km (5:56 / km)
Splits: 21:34 out/20:00 back. 2 hills. 7 am run - yuck. 5 1-minute medium pace surges.
Sunday Jan 12, 2003 #
Running 20:00 [3] 3.5 km (5:43 / km)
Slow recovery run w. Tory. 5th to 14th St Bridge N. side to Crowchild Ped Pridge to 14th Bridge S. side.
Running 10:00 [4] 2.0 km (5:00 / km)
Surge Running. 14th St. Bridge S. side to 10th St Ped Bridge to 10th & Kensington.