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Training Log Archive: Linear Ice

In the 7 days ending Apr 16, 2011:

activity # timemileskm+m
  Run4 3:37:30 19.1(11:23) 30.74(7:05) 470
  Orienteer1 1:41:25 4.16(24:22) 6.7(15:08) 318
  Total5 5:18:55 23.26(13:43) 37.44(8:31) 788

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Saturday Apr 16, 2011 #

5 PM

Run (Standing Cedar Flags) 2:00:00 [2] 8.5 mi (14:07 / mi) +470m 12:03 / mi
shoes: Asics2

I only had a couple of hours to go out today; Kels came home to say her goodbyes to Spirit, and I wanted to get back.
I got most of the South controls and yes they were tons of fun. Really. Couldn't find the one in the depression somehow (but think I found the depression), and found the next flag just fine. I will go back and look again when I go to pick up the remaining North controls. 'Cause I know this: The tapes were placed accurately, they were very securely tied on and it's not likely any one was stolen..
Standing Cedars really is a jewel with lots of fine runnable areas, nonobvious contours, lots of route choices and quite feature-ful.
And I get to go back at least one more time! Maybe during the week this week.

Friday Apr 15, 2011 #

Run (treadmill) 31:30 [3] 4.0 mi (7:53 / mi)
shoes: Asics2

break 2:00
break 2:00

Wednesday Apr 13, 2011 #

Run (back hill/back coulee) 46:00 [3] 5.1 mi (9:01 / mi)
shoes: Asics2

Sunday Apr 10, 2011 #

10 AM

Run warm up/down 20:00 [3] 1.5 mi (13:20 / mi)
shoes: Icebug Spirit-L olx

Walked/ran with Emily to the start location - we took a scenic route, and by the time we got there David had already closed the start - it was 11:45-apparently SLOC runs a pretty tight event!
11 AM

Orienteer (Rockwoods Range Red) 1:41:25 intensity: (1:00:00 @3) + (41:25 @4) 6.7 km (15:08 / km) +318m 12:14 / km
shoes: Icebug Spirit-L olx


Hot day today... wouldn't be surprised if it was over 90F.
Good to be back at a SLOC meet, always great terrain and courses. This one was set by David Frei and was promised to be "quite technical".
Got to meet a few new people (Carrie, Emily, David.. don't think I formally met him before.) and see other SLOCers too, and Carrie mentioned she knew Jerritt and Molly (MNOC shirt generally gets me to know who knows whom).

Based on last week's lack of energy in the courses at Black River Falls, I made sure to eat well, sleep well, get my coffee. I also made sure to take it easy to the first control. Mostly I did the right stuff.
But I ran like an old woman. Lots of walking up hills, cautious running down hills and I could tell my heart-rate was still pretty high, legs tired. Just not in shape, even though I practiced all week! =p I cooled down in the stream from 4-5, poured water over myself at the water stop (was the last runner out), and still was just panting.

Good thing is I also navigated a lot more like an old woman. I hit the controls cleanly, mostly spiked or ran into them (as in, I wasn't exactly sure where I was, but just stumbled upon a few right under my nose- so my compass bearings and contouring were quite good today.)
One big mistake at 11, trying to avoid hikers walking up the big hill, stayed to the left of them... and ended way off at the wrong saddle. I totally should have noticed it but didn't. Until I saw a HOUSE in front of me. I spent some time wondering whether the fact that it had stickers on windows might mean that it was not mapped... before realizing exactly how far off I was. I'll post my track/map once I get back home to my scanner.

So I know what to do. Keep navigating well, and get in shape. I don't think I can really bump up the mileage or speed much yet due to the injury =( so perhaps it's time to throw the new bike into the mix.

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