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Training Log Archive: Swisstoph

In the 9 days ending Aug 11, 2008:

activity

time

miles

+ft

Orienteering

4:26:54

24.5

(10:54)

39.43

(6:46)

95 /

102c

93%

Trail Run

1:10:39

7.78

(9:05)

12.52

(5:39)

Strength and Stretching

1:00:00

Miscellaneous Orienteering

39:18

3.19

(12:20)

5.13

(7:40)

Bike Commute

25:00

5.0

(5:00)

8.05

(3:06)

Total

7:41:51

40.47

65.13

95 /

102c

93%

[1-5]

6:41:51

1:39

0:00

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Monday Aug 11, 2008 #

Note

Grant Sabin, Shuga's, 8:30pm

Strength and Stretching (PT Exercises AM) 10:00 [0]
(rest day)

Bike Commute 25:00 [1] 5.0 mi (5:00 / mi)

Sunday Aug 10, 2008 #

Strength and Stretching (PT Exercises) 5:00 [0]

Immediately before my start.

Orienteering race (US Champs Day 2) 1:34:46 [5] *** 15.5 km (6:07 / km)
ahr:173 max:185 spiked:25/27c shoes: IceBug Neon Green

WOW!!!

Great race! I definitely pushed it and gave it all I had. Again my goal was to cross the finish line before anyone behind me, but this time Wyat and Eric caught me, but no one else!

Again, I just ran my race, being technically spot on and pushing my running at any and every opportunity. I ran all but the last few controls alone and had no troubles whatsoever. I had a few hesitations because of controls that weren't mine but otherwise no real mistakes.

I finished 9th among US runners! Definitely my best results at the US Champs! Sandra won! Yay for my sister!

Map soon...

C • Nice runs this weekend! 4

Blue 2 - Splits

Saturday Aug 9, 2008 #

Strength and Stretching (PT Exercises) 5:00 [0]

Immediately before my start.

Orienteering race (US Champs Day 1) 1:10:08 [5] *** 10.32 km (6:48 / km)
ahr:178 max:194 spiked:25/27c shoes: IceBug Neon Green

Very good race!

I started early and set myself a goal: To cross the finish line before anyone who started behind me. I did it!!

I ran my race, being technically spot on, and maintaining a good pace throughout the run. At #4 I caught up with Wyat and from them on we were together for most of the race. At the third to last control I picked up the pace and was able to pull away from Wyat enough to finish ahead of him! I could've run a bit harder but tomorrow is longer and I'd rather put all I have into that race.

Map soon...

Trail Run 10:00 [1] 1.0 mi (10:00 / mi)
shoes: IceBug Neon Green

Cool down. Definitely needed this today!

Strength and Stretching (PT Exercises) 10:00 [0]

The full routine in front of Sierra Trading Post. Got a few funny looks but it felt soooo good to do them...

Blue 1 - Splits

Friday Aug 8, 2008 #

Orienteering 21:41 [2] *** 3.18 km (6:49 / km)
spiked:8/9c shoes: IceBug Neon Green

Ran a little of the morning race, just enough to get the heavy feeling out of my legs. I haven't done this much running since my injury and considering I have two long hard days coming up next, I decided to take it real easy... It turned out to be a very good decision!

Strength and Stretching (PT Exercises) 5:00 [0]

Thursday Aug 7, 2008 #

Orienteering race 47:49 [4] *** 6.36 km (7:31 / km)
ahr:175 max:186 spiked:19/19c shoes: IceBug Neon Green

Morning race at Tie City. Tried to go just above a jog but not all out at race pace. Felt great!

Strength and Stretching (PT Exercises) 5:00 [0]

Orienteering 32:30 [2] *** 4.07 km (7:59 / km)
spiked:18/20c shoes: IceBug Neon Green

Eric Bone put together a control picking exercise on Firstest With The Mostest. I jogged it easy...

Wednesday Aug 6, 2008 #

Trail Run 33:26 [1] 3.53 mi (9:28 / mi)
shoes: IceBug Neon Green

Drove up to Wyoming and tried to go to one of the training maps of the area, instead the thunderstorms made us just do a trail run at Tie City. It was Sandra, Kat and I.

Strength and Stretching (PT Exercises) 5:00 [0]

Tuesday Aug 5, 2008 #

Note
(rest day)

Monday Aug 4, 2008 #

Event: 2008 Laramie Daze & US Champs

Strength and Stretching (PT Exercises Pre-Run) 5:00 [0]

Did the exercises specific to my hip before the run...

Trail Run 27:13 [2] 3.25 mi (8:22 / mi)
shoes: Asics 2130 Silvery Blue

Easy run with Sandra to and from Monument Valley park where she was going to do an intervals workout.

Sunday Aug 3, 2008 #

Strength and Stretching (PT Exercises AM) 10:00 [0]

Sandra suggested that I do these right before I run to activate the support muscles that have been hurting me. I did that today and either it worked, or because I didn't run hard, or a combination of both, my hip didn't hurt hardly at all...!

Miscellaneous Orienteering 39:18 [2] 5.13 km (7:40 / km)
shoes: IceBug Neon Green

Sandra and I went up to Round Mountain with a couple of my old courses from the area. We didn't run all of each course but got in some good O training time. I made one HUGE mistake while following a bearing. I've been drifting left lately and this time drifted way left, almost 45 degrees and when I came out of the woods in the wrong spot, got totally confused and didn't relocate well either. Bleurg!

We had lunch in 11 Mile Canyon and got our feet wet in the cool river. Very nice!

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