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Training Log Archive: Kat

In the 7 days ending Oct 4, 2009:

activity # timemileskm+m
  Running6 3:15:35 20.51(9:32) 33.0(5:56)
  Orienteering3 2:54:54 11.12(15:43) 17.9(9:46) 450
  Strength Training3 38:00
  Cross-Training1 20:00
  Stretching4 20:00
  Total7 7:28:29 31.63 50.9 450
  [1-5]7 7:08:29

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MoTuWeThFrSaSu

Sunday Oct 4, 2009 #

Running 3:00 [2] 0.5 km (6:00 / km)
shoes: Mudclaws (Aug 2009)

Running to the start - we got to the event site with only half an hour before my start, so I didn't have time to do more than change, tape, and head over there.

Orienteering 1:02:24 [4] 6.7 km (9:19 / km) +140m 8:26 / km
shoes: Mudclaws (Aug 2009)

Boulder Dash, Day 2, Sargent Center, Red. Today was better than yesterday in that I was aware of trails and stone walls and used them as much as I could to aid my navigation. But it still wasn't good enough: I'd forgotten that the purple dashed rectangle was a clear cut area, and ended up making a loop around there, thinking it was the yellow marsh. Results: 2nd behind Sam again in F21, who had another great run and beat Greg Balter overall on Red by 4 seconds. :)

Saturday Oct 3, 2009 #

Running 11:00 [2] 1.83 km (6:00 / km)
shoes: 2008 VJ Integrators

Felt really tired jogging to the start, but at least it warmed me up enough that I was happy to take off my jacket.

Orienteering 1:17:30 [4] 7.7 km (10:04 / km) +310m 8:23 / km
shoes: 2008 VJ Integrators

Boulder Dash A-meet, Day 1 at Fox Forest, Red. This was a learning experience for me - on four controls, I took suboptimal routes (usually involving going straight through green/marsh instead of on a trail). On three of these legs, I actually considered all the options and still chose badly, but on one of them I didn't even see the obvious trail! Argh. I was pleased with some of the trickier legs, though, so it's only a matter of time before I get it right. Results: 2nd behind Sam in F21, although a long ways back. She's wicked good right now.

Friday Oct 2, 2009 #

Running 52:28 [2] 8.74 km (6:00 / km)
shoes: Asics Cumulus 2009

Usual run at West Rock. Body felt a bit flat and uninspired, but cooperative. I twisted my left ankle again on the way back down - nothing too serious, just stopped for a minute and then it was fine- but it's a bad sign anyway. That's probably the third time I've twisted an ankle in the last week. Time to start doing wobble board exercises again!

Strength Training 5:00 [1]

Stretching 5:00 [0]

Thursday Oct 1, 2009 #

Running 24:10 [2] 4.03 km (6:00 / km)
shoes: Mudclaws (Aug 2009)

Running before/after, including 4 short strides at the end.

Orienteering 35:00 [2] 3.5 km (10:00 / km)

Short course at Ansonia, with lots of changes of direction and controls. It was about 5PM when I started, but I wore my new headlamp so that I could read the map even if it got dark in the forest, and also so that I could see whether it was comfortable to keep the battery in the back pocket of my pants. I did the course at an easy pace, and I felt AWESOME! I'm really pleased with how my training has gone these past few weeks, especially after the ultralong. I was pushing myself pretty hard during that race, and it's nice to feel fully recovered less than two weeks later.

Wednesday Sep 30, 2009 #

Running 48:44 [2] 8.12 km (6:00 / km)
shoes: Asics Cumulus 2009

Easy run with Marie at Maltby.

Stretching 5:00 [0]

Tuesday Sep 29, 2009 #

Running 56:13 [2] 9.78 km (5:45 / km)
shoes: Asics Cumulus 2009

Easy run at East Rock with Marie.
C • Boulder Dash 1

Strength Training 5:00 [1]

Stretching 5:00 [0]

Monday Sep 28, 2009 #

Cross-Training (stepper+elliptical) 20:00 [1]

Strength Training 28:00 [1]

Moved up on the weights somewhat, but didn't do anything for my quads. I consider this weight training to be just preparatory training. Serious strength training will begin after the US Champs!

Stretching 5:00 [0]

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