Training Log Archive: getawaystixIn the 7 days ending Sep 11, 2010:
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Saturday Sep 11, 2010 #
11 AM
Climbing 5:00 [4]
ascending practice at Rattlesnake Point, of course we raced each other. felt like I'd been to the gym afterwards.
Orienteering 4:15:00 [2] 30.0 km (8:30 / km)
shoes: Salomon XTWings S-LAB
Orienteering session with the team with full packs a la AR Worlds mandatory gear. Used a bunch of maps from past Thomas & Rib Raid courses: Rattlesnake, Kelso & Hilton Falls, fun stuff & great way to break up a long run with ample bushwacking bits.
7 PM
Inline skating 1:00:00 [2]
Team Inline skating session. Worked on the pace line, er staying in Benoit's draft as he towed Ursula and Bill and I tried to hang on. Impressive stuff.
10 PM
Mountain Bike 1:00:00 [2] 20.0 km (20.0 kph)
Quick rip through the Don Trails testing the night lights. I hadn't been in the trail system for a few years and it was impressive to see all the trail work that's been done.
Wednesday Sep 8, 2010 #
8 PM
Road Run 53:00 [3] 13.0 km (4:05 / km)
shoes: Brooks Adrenalin
38:00 up tempo 10k
15:00 cool down
Hadn't planned for this run, but felt reasonable after the 1st km so decided to go up-tempo. Was happy/surprised the speed was near the same level as pre Ultimate XC, as I haven't done an up-tempo run since. I guess the long races can be beneficial for maintaining endurance-speed?
1k @ 4:22
2k @ 3:50
3k @ 3:43
4k @ 3:49
5k @ 3:47
6k @ 3:45
7k @ 3:57 (uphill)
8k @ 3:55 (uphill)
9k @ 3:20 (big downhill)
10k @ 3:29
15:00 cool down
Hadn't planned for this run, but felt reasonable after the 1st km so decided to go up-tempo. Was happy/surprised the speed was near the same level as pre Ultimate XC, as I haven't done an up-tempo run since. I guess the long races can be beneficial for maintaining endurance-speed?
1k @ 4:22
2k @ 3:50
3k @ 3:43
4k @ 3:49
5k @ 3:47
6k @ 3:45
7k @ 3:57 (uphill)
8k @ 3:55 (uphill)
9k @ 3:20 (big downhill)
10k @ 3:29
Sunday Sep 5, 2010 #
9 AM
Trail run 1:30:00 [2] 12.0 km (7:30 / km)
shoes: Salomon XTWings S-LAB
Course Take-Down LR&S, great trails.
Kayaking 1:40:00 [2] 13.0 km (7.8 kph)
LR&S Champs Paddle arrow take-down. Tried a high route on the right around the marshy section & it worked pretty well, I think faster than going through the slop.
Mountain Bike 5:00:00 [2] 50.0 km (10.0 kph)
Weather finally cleared in the afternoon with lots of wind that had the roads & trails pretty much dry by days-end. Had the culverts been cut on some of the puddles after the bramble section during the race? Many of the puddles had been drained on my ride, thanks ATV'rs/Hunters/mystery trail maintainers....Thanks also to all the Champs course participants for knocking down the bramble section, it was actually some of the best riding of the day.