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Training Log Archive: Swisstoph

In the 7 days ending May 5, 2007:

activity	#	time	miles		km		+ft
Trail Run	3	1:20:56	9.83	(8:14)	15.82	(5:07)
Orienteering	2	1:14:46	5.23	(14:18)	8.41	(8:53)	1001	28 /	29c	96%
Bike Commute	2	50:00	9.76	(5:07)	15.71	(3:11)
Strength and Stretching	6	40:00
RMRDs	1	1
Total	6	4:05:43	24.82		39.94		1001	28 /	29c	96%
[1-5]	6	4:05:42

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Saturday May 5, 2007 #

Orienteering race 57:10 [5] **** 5.54 km (10:19 / km) +787ft 8:29 / km
spiked:15/16c shoes: VJ Inegrators

The Classic Distance on Saturday.

Again a very clean run with only one error, trying to find a clearing the size of a kitchen table in fight green where even a machete wouldn't've helped...! Everything else I spiked and even had a route choice or two that were faster than the obvious choices. All in all a good day 'till I saw my time. I'm slow, slow, slow... :-(

Strength and Stretching 5:00 [1]

Trail Run warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: VJ Inegrators

Day 2: Blue/Green - Splits

Friday May 4, 2007 #

Event: US Team Trials

Strength and Stretching 5:00 [1]

Airport stretching again.

C • Team Trials 3

Orienteering race 17:36 [5] *** 2.87 km (6:08 / km) +213ft 5:31 / km
spiked:13/13c shoes: VJ Inegrators

The sprint on Friday.

My flight was over an hour late leaving Denver and I only had a 2 hour window to get from the airport to the start so naturally I missed my start time and didn't get any points for this run. I had a good run, but nowhere near the speed of the winners so I didn't complain too bitterly.

The run itself when very well, I had good contact with the map, felt like I was fast, turned out I wasn't, and made only one route choice mistake that would have shaved about 10-15 seconds off my time...

Sprint TT (Red/Blue) - Splits

Thursday May 3, 2007 #

Strength and Stretching 5:00 [1]

Wednesday May 2, 2007 #

Strength and Stretching 5:00 [1]

Trail Run 30:37 [3] 3.82 mi (8:01 / mi)
shoes: Brooks Cascadia-Lighting Blue!

Short run with 10 strides/sprints/accelerations etc.

C • Very short run... 2

Strength and Stretching 5:00 [1]

Tuesday May 1, 2007 #

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

Strength and Stretching 5:00 [1]

Monday Apr 30, 2007 #

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

Strength and Stretching 5:00 [1]

Trail Run warm up/down 20:19 [2] 2.58 mi (7:52 / mi)
shoes: Brooks Cascadia-Lighting Blue!

Trail Run intervals 20:00 [4] 2.81 mi (7:07 / mi)
shoes: Brooks Cascadia-Lighting Blue!

Two sets of: 5 x 1:00 strides, 1:00 normal.

Strength and Stretching 5:00 [1]

RMRDs 1 [0]

Rocky Mountain Running Drills...not to be confused with the SRRDs (Secret Russian Running Drills)

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