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Training Log Archive: dersu

In the 7 days ending May 22, 2011:

activity	#	time	miles		km		+m
Orienteering	2	1:58:42	6.95	(17:05)	11.18	(10:37)	539	40 /	43c	93%
Running	3	1:49:00	11.85	(9:12)	19.07	(5:43)	100
Jogging	4	1:19:00	6.5	(12:09)	10.46	(7:33)	50
Weightlifting	2	20:00
Swimming	2	15:00
Total	8	5:41:42	25.3		40.71		689	40 /	43c	93%

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Sunday May 22, 2011 #

6 PM

Running (treadmill) 40:00 [1] 4.4 mi (9:05 / mi) +70m 8:40 / mi
shoes: Free 3.0 13

progression...and after a 10min water break:

Running (treadmill) 18:00 [2] 2.25 mi (8:00 / mi) +30m 7:41 / mi
shoes: Free 3.0 13

Saturday May 21, 2011 #

Event: ICO - Camp Ransburg

12 PM

Orienteering race (classic) 1:27:27 [3] *** 5.2 km (16:49 / km) +485m 11:28 / km
ahr:148 max:177 spiked:12/13c shoes: Mick Joggers

No warmup after 4h drive, so the idea was to go slow and not make any mistakes. So I kept off the trails as much as possible, even though from 8 to 9 eg it would have been the obvious thing. I really screwed up 3 to 4 judging from my split time. I started going high, then when I got to the road decided to just go down low and around. But that turned out to be impossible because the lake was too high. (almost 2 contours)

C5 was marked by a torn off map corner to show where the correct control placement should be (the actual control was about 10m away). I don't know who could have done that, but I am sure it was not the rapper MnM, though for some reason his name comes to mind.

7 PM

Running 36:00 [1] 3.7 mi (9:44 / mi)
shoes: Free 3.0 13

Red - Splits

Friday May 20, 2011 #

6 AM

Jogging 12:00 [1] 1.0 mi (12:00 / mi)
shoes: Black Free 5

12 PM

Jogging warm up/down (treadmill) 25:00 [1] 2.0 mi (12:30 / mi)
shoes: White NB 205 pair 4

Weightlifting (light) 10:00 [1]

Swimming 5:00 [1]

Thursday May 19, 2011 #

Event: OCIN FAST-O (sprints) at Miami University Central Quad

6 AM

Jogging 25:00 [1] 2.0 mi (12:30 / mi)
shoes: Grey Free 5

12 PM

Jogging warm up/down (treadmill) 17:00 [1] 1.5 mi (11:20 / mi) +50m 10:16 / mi
shoes: Free Trail pair 2

Weightlifting (light) 10:00 [1]

Swimming warm up/down 10:00 [1]

6 PM

Running warm up/down 15:00 [1] 1.5 mi (10:00 / mi)
shoes: Hallo'en Waffle Racers

some is the cooldown

Orienteering race (sprint) 17:52 [4] *** 2.6 km (6:52 / km) +24m 6:34 / km
spiked:15/16c shoes: Hallo'en Waffle Racers

lost a few seconds on C11, because I somehow thought that E was S (this has happened to me before on this same map).

Trashed my shoe in woods.

Orienteering race (sprint) 13:23 [5] *** 2.1 mi (6:22 / mi) +30m 6:06 / mi
spiked:13/14c shoes: Hallo'en Waffle Racers

Lost a few seconds at C4, because I never had seen a 3 ft high utility box described as a building.

Overall: faster than last year, but not as fast as 2 years ago.

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