Training Log Archive: coachIn the 7 days ending Apr 22, 2013:
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| Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||
Monday Apr 22, 2013 #
rowing machine (30abs,25hamb,60toes) 10:00 [2] 2.2 km (4:33 / km)
rhr:39 slept:9.0 weight:145lbs
Sunday Apr 21, 2013 #
orienteering race (my 31st Billy Goat) 2:06:53 8.56 mi (14:49 / mi) +554m 12:20 / mi
ahr:131 max:189 shoes: Inov-8 OROC 340
The route to one was pretty good, although I could have cut off a few extra contours I climbed, although I had a plan of attack, the route along the way was planned at speed and was less than optimal.
Affer that I went mostly on my own, occasionally seeing others in passing.
Got caught up at 11 when I wobbled a bit on the approach, and then missed to the north. While trying to relocate in the reentrant,the train poured over the slope and I only had to follow them to the control.
original skip was 14, but after after another look I realized it wasn't,t as high as I thought, then the obvious ones 16,17,18, but each one had trails close by so I thought would be fairly fast and easy.
Looking ahead to the last loop,22 was so obvious, and skipping near the end is a real boost when you can eliminate one control and feel like you can run fast as it is even closer to the finish.
Got away from a group to 19, except for JimA who I could not lose.
He got through the green faster leaving 19, and I mistakenly felt the need to stop for a drink and lost sight of him, then missed 20 because of no attackpoint from the trail. Relocated pretty quick, but JJ caught up.
I must have just missed the train coming from 22-23. JimA managed to grab about 7 places with that skip, wish I had stayed with him.
An excellent course in such a small area, PG showed why he is the HEAD GOAT.
Saturday Apr 20, 2013 #
orienteering race (Speedy Goats) 32:35 2.9 mi (11:14 / mi) +127m 9:53 / mi
ahr:111 max:163 shoes: Icebug Celeritas
orienteering warm up/down (control P/up) 10:48 0.56 mi (19:09 / mi) +33m 16:12 / mi
ahr:107 max:142
Friday Apr 19, 2013 #
rowing machine (30abs,25hamb,35toes) 10:00 [2] 2.22 km (4:30 / km)
slept:7.5
paved running 51:38 3.44 mi (15:00 / mi) +54m 14:18 / mi
ahr:98 max:113 shoes: Asics 1140
Thursday Apr 18, 2013 #
rowing machine (30abs,bplank,30toes) 10:00 [2] 2.22 km (4:30 / km)
rhr:38 slept:7.5 weight:143lbs
Wednesday Apr 17, 2013 #
rowing machine (30abs,25hamballs,60toes) 10:00 [1] 2.1 km (4:46 / km)
rhr:38 slept:7.25 weight:143lbs
paved running 30:43 [1] 2.88 mi (10:40 / mi) +17m 10:28 / mi
shoes: Asics 1140
Tuesday Apr 16, 2013 #
rowing machine (30abs, bplank) 10:00 [3] 2.32 km (4:19 / km)
rhr:39 slept:6.5 weight:144lbs
trail running (Skyline 1) 1:08:50 6.67 mi (10:19 / mi) +414m 8:39 / mi
ahr:135 max:164 shoes: Vintage VJ