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Training Log Archive: mgb

In the 7 days ending Sep 22, 2012:

activity	#	time	miles		km		+m
Orienteering	2	3:22:47	13.57	(14:57)	21.84	(9:17)	463
Running	4	2:35:44	16.05		25.83		19
Cycling	1	30:00	7.24	(4:09)	11.65	(2:34)
Strength	2	20:00
Total	6	6:48:31	36.86		59.32		482

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Saturday Sep 22, 2012 #

Event: NEOC: Nobscot Night-O

6 PM

Running warm up/down 4:54 [2] 0.4 mi (12:11 / mi) +5m 11:44 / mi

Orienteering race 1:04:05 [3] 4.52 mi (14:11 / mi) +190m 12:32 / mi

Back to Nobscot for night-O. I was tired from all the move-in activities and I was super conservative to not do the same mistakes as last year. So not the fastest in the world, but it was a lot of fun.

Long - Splits

Thursday Sep 20, 2012 #

5 PM

Running 49:17 [3] 5.44 mi (9:03 / mi) +9m 9:01 / mi

Easy run around Cambridge.

Wednesday Sep 19, 2012 #

5 PM

Running 30:00 [3] 3.73 mi (8:03 / mi)

At the gym.

C • Hej! Det var ett tag sedan ... 3

Strength 10:00 [3]

Core strength.

Tuesday Sep 18, 2012 #

6 PM

Running warm up/down 9:25 [3] 1.09 mi (8:38 / mi) +1m 8:37 / mi

To track and a lap

Running 3:34 [3] 0.4 mi (8:55 / mi) +1m 8:51 / mi

Strides

Running intervals 25:58 [4] 3.52 mi (7:23 / mi)

Feeling very sluggish today. Definitely not recovered from the weekend, and the muscles were hurting today trying to make them move.

1000m: (49.8, 1:48.4,1:48.2): 4:26.4 (7:09 min/mile)
800m: (1:50.3,1:48.7): 3:39.0 (7:21 min/mile)
600m (51.2,1:54.4): 2:45.6 (7:24 min/mile)
1000m: (56.3,1:56.7,1:56.4): 4:49.4 (7:46 min/mile)
800m: (1:48.6,1:57.7): 3:46.3 (7:35 min/mile)
600m: (50.8,1:57.6): 2:48.4 (7:32 min/mile)
Magic 800: (1:48.3,1:55.8): 3:44.1 (7:31 min/mile)

It seems like I have become slower in the interval training for the last month or so. I need to figure something out to try breaking the trend. Maybe some additional speed/strength work per week? I think I have been favoring mileage this past summer, but not anything speedy apart from the intervals.

Running 15:00 [3] 1.2 km (12:30 / km)

walk/jog between intervals

Running warm up/down 7:36 [3] 0.72 mi (10:33 / mi) +3m 10:25 / mi

Back to MAC

Running warm up/down 10:00 [3]

Drills. (Should be before strides)

Monday Sep 17, 2012 #

5 PM

Cycling 30:00 [3] 7.24 mi (4:09 / mi)

Biking at gym, taking it pretty easy. Tired from yesterday.

Strength 10:00 [3]

Core strength

Sunday Sep 16, 2012 #

Event: NEOC: Boojum Rock

10 AM

Orienteering race 52:45 [4] 3.52 mi (14:59 / mi) +116m 13:36 / mi

I had problems reading ahead today, stopping me from having a good flow. Stopped to read at most controls heading out. The messiness of the woods was a contributing factor.

Apart from that, mostly minor errors. 5 and 10 were notable.

I have not done QR for a while, but will get better at it as we move back home.

C • national orienteering day? more like 6

Orienteering race 48:34 [3] 2.98 mi (16:18 / mi) +87m 14:57 / mi

Tried to do a few other route choices as many controls between green and brown were the same. Still did an even larger error on 5 (more than doubling error time).

Orienteering race 37:23 [3] 2.55 mi (14:40 / mi) +70m 13:30 / mi

I ran 0.1 miles extra as the start box was being carried back when I started. Apart from that, an ok run. A little bit harder than a regular orange.

Orange - Splits

Brown - Splits

Green - Splits

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