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Training Log Archive: bigE

In the 7 days ending Apr 17, 2011:

activity # timemileskm+m
  Running5 3:05:24 17.08(10:51) 27.49(6:45) 128
  Orienteering3 2:44:19 15.53(10:35) 25.0(6:34) 248
  Total6 5:49:43 32.61(10:43) 52.49(6:40) 376
  [1-5]6 5:46:54

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Sunday Apr 17, 2011 #

10 AM

Running warm up/down 20:00 [1] 2.5 km (8:00 / km)
shoes: Integrators

Orienteering 46:36 ** 8.22 km (5:40 / km) +14m 5:37 / km
ahr:179 max:189 shoes: Integrators

First B-meet of the season. Felt really strong, a little out of control. Fast and very fun.

MapGPS analysis shows massive blunder to #10!!! Aurgh, I had feared as much. Almost 4 minutes lost :'(

Silly deviation from compass bearing to #2 as well. Lost a whole minute there! Abysmal execution on 11-13. All errors accounted for under 40:00 was for sure possible. On the plus side O-speed was well under 7min/km without the errors.

Saturday Apr 16, 2011 #

9 AM

Orienteering 1:12:22 *** 9.3 km (7:47 / km) +192m 7:03 / km
ahr:168 max:197 shoes: La Sportiva Crosslite

Good training with Robbie. Hills were a bit of a shock all though I felt strong. Something to remedy before WP.

Wednesday Apr 13, 2011 #

6 PM

Running intervals 1:23:34 11.11 km (7:31 / km) +99m 7:12 / km
ahr:145 max:196 shoes: Asics Gel 1150

Fun intervals with the OOC boys and girls. Particularly liked the woods intervals. Was a little slow today but yesterday was a bit of an intensity workout.

Tuesday Apr 12, 2011 #

Running 25:00 [2] 4.5 km (5:33 / km)
shoes: Asics Gel 1150

Missed the train again today so decided to just run from Bayview. In the end I think I saved about a minute. Hard to go fast with two text books.
6 PM

Running warm up/down 10:09 1.26 km (8:02 / km) +3m 7:57 / km
ahr:138 max:157 shoes: La Sportiva Crosslite

Great TACO by Stefan. O-terval type training focusing on good compass work and a touch of pace counting. Really felt the grey matter heating up as I completed each interval. By #4 bearings were back on target, control taking smooth, head was up, full speed, almost no mistakes.

Decided to try recording each O-terval separately with the watch and batch enter but the end result is too messy.

Orienteering intervals 7:22 *** 1.06 km (6:57 / km) +11m 6:36 / km
ahr:169 max:183 shoes: La Sportiva Crosslite

Orienteering intervals 4:07 *** 0.74 km (5:34 / km) +4m 5:25 / km
ahr:172 max:186 shoes: La Sportiva Crosslite

Orienteering intervals 9:46 *** 1.55 km (6:18 / km) +3m 6:14 / km
ahr:177 max:189 shoes: La Sportiva Crosslite

Orienteering intervals 5:00 *** 0.81 km (6:09 / km) +3m 6:02 / km
ahr:178 max:188 shoes: La Sportiva Crosslite

Orienteering intervals 10:05 *** 1.71 km (5:54 / km) +10m 5:44 / km
ahr:184 max:192 shoes: La Sportiva Crosslite

Running 3:07 0.38 km (8:07 / km)
ahr:161 max:172 shoes: La Sportiva Crosslite

Orienteering intervals 9:01 *** 1.61 km (5:36 / km) +11m 5:25 / km
ahr:186 max:196 shoes: La Sportiva Crosslite

Monday Apr 11, 2011 #

4 PM

Running 43:34 7.73 km (5:38 / km) +26m 5:33 / km
ahr:152 max:178 shoes: Asics Gel 1150

First shorts run of 2011!!! Recovery type pace followed by some stretching. Legs feeling good. Was pretty zonked after yesterday. Love the heat!

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