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Training Log Archive: fkawam

In the 7 days ending Oct 22:

activity # timemileskm+m
  Orienteering2 4:49:22 11.89(24:21) 19.13(15:08) 534
  Core I5 1:35:00
  stretching1 10:00
  Total7 6:34:22 11.89 19.13 534
  [1-5]2 4:05:42

» now

Saturday Oct 22 #

12 PM

Orienteering race (3h Rogaine) 3:07:18 12.68 km (14:46 / km) +311m 13:09 / km
ahr:114 max:157 shoes: Inov 8 Oroc 340 GTX

Now my family Rogaine set is complete...did the 3 hour with Colleen...Team Greenhouse Gases came second in the Coed division....and 6th overall for the 3 h....hurray!
We had a plan to do the first 8 controls and then judge from there which would have been the best of three options to pursue based on time left.
...these first 8 went well (except a little delay to drain shoes just before taking 71 and a little overshoot on 43)
We took the middle option and got the higher point controls (80-75-65)...a little overshoot on 80 and 75 though)..
Time was tight but instead of bailing we decided to get three more controls the end our extra controls vs the penalty (80 pts 7:17) was worth it...
At best we planned to take 18-20 controls and got 15 so things went well..
Many memorable experiences and meetings in the woods...
(...and now our team has a tag line too!)
6 hour next year against Connell's?
Great fun thanks Linda and Randy for a great event on a less than ideal day

Friday Oct 21 #

9 AM

Core I 30:00 [0]

Thursday Oct 20 #

7 AM

Core I 15:00 [0]

Left thigh feeling better...ironically the "good one" felt worse in the exercises...

Wednesday Oct 19 #

6 PM


OOC Training
Frank Ryan
Steve, Errol, Oliver, Cathy, Jennie, Tomas, Eric, Ivan (first time!) myself (coaching only)

-20 control descriptions to find in the was supposed to be in order but the group morphed this into a score -o
3 x (3 loop with 30 sec btwn ech)
Set 1: Forest loop (~500m)
Set 2: Park Perimeter loop (~500 m)
Set 3: Maplewood road loop (~400m)
The pace was supposed to be even for all three intervals per set and the number of paces per interval were to be counted
Regrouping for recovery btwn sets (~5min)
-first 10 controls of w/ order!

PS: The cairn was destroyed Thursday AM ...;(

Tuesday Oct 18 #

6 AM

Core I 20:00 [0]

stretching 10:00 [0]

Monday Oct 17 #

6 AM

Core I 15:00 [0]

Sunday Oct 16 #

7 AM

Core I 15:00 [0]

10 AM

Orienteering race 1:42:04 6.45 km (15:50 / km) +223m 13:30 / km
ahr:96 max:135 shoes: Inov 8 Oroc 340 GTX

Camp Fortune B- meet
Short advanced 9 controls 4.1 km
set by John Moffet...
light rain...we just avoided the big down pour
Greenhouse Gases rogaine training Colleen and I went together with walk/jog...some minor errors and big mess up on 4 which we caught but we had already over run a trail by a lot.

Messed up with the watch...out by 5:04...I think near the start...caught it at control 2.

Fun day
PS The GPS track is way off on the club route gadget as a result of my watch mess up (off for 5 min)

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