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Training Log Archive: sberg

In the 30 days ending Nov 30, 2013:

activity # timemileskm+m
  Running7 7:20:01 30.0 48.28 115
  Orienteering4 5:47:48 11.42 18.38 4414 /15c93%
  Strength2 3:00:00
  Walk1 3:00:00
  Total14 19:07:49 41.42 66.66 15914 /15c93%
  [1-5]14 19:07:26

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Saturday Nov 30, 2013 #

9 AM

Strength 1:00:00 [1]

Stacking firewood in the garage, getting ready for winter. Counting 1h as training even if it was more like 3 hours of work.

Wednesday Nov 27, 2013 #

6 PM

Running 1:10:29 intensity: (11:21 @1) + (7:57 @2) + (13:57 @3) + (26:54 @4) + (10:20 @5) 9.3 km (7:35 / km) +41m 7:25 / km
ahr:129 max:158 shoes: ASIC Gel cumulus 13

Francis training from Woodroffe HS,then running in Byron area.
Winter is here with snow and cold.

Tuesday Nov 26, 2013 #

4 PM

Running 41:17 intensity: (8 @0) + (7 @1) + (1:51 @2) + (4:37 @3) + (21:29 @4) + (13:05 @5) 6.79 km (6:05 / km) +12m 6:02 / km
ahr:145 max:182

Run after work, got it done before the snow started.

Sunday Nov 24, 2013 #

11 AM

Strength (Logging) 2:00:00 [1]

Clearing our trails from some fallen trees. Getting ready for the ski season.

Wednesday Nov 20, 2013 #

6 PM

Running 1:22:31 intensity: (2 @0) + (6:31 @1) + (11:13 @2) + (36:54 @3) + (26:39 @4) + (1:12 @5) 8.43 km (9:48 / km) +23m 9:40 / km
ahr:127 max:168 shoes: ASIC Gel cumulus 13

Francis training,
forgot to start the GPS until about 5min into the warmup.

warmup around 4H loop.
strength and core intensive exercises while moving around the park (lunges, high knees, single foot hops, kick backs, ground touches, skipping (krigsdans))., then core exercises for 2min then 2 laps of 400m loop. 2min rest then repeat x4.
cool down

I will have sore muscles tomorrow.

Tuesday Nov 19, 2013 #

4 PM

Running 39:28 intensity: (17 @1) + (52 @2) + (3:48 @3) + (11:25 @4) + (23:06 @5) 6.85 km (5:46 / km) +13m 5:42 / km
ahr:147 max:169 shoes: ASIC Gel cumulus 13

Running after work.

Saturday Nov 16, 2013 #

Walk 3:00:00 [1] *

In Arnprior with Randy to check out the area for NAOC sprint and relay courses. Beautiful day!

Wednesday Nov 13, 2013 #

6 PM

Running 1:14:16 intensity: (12 @0) + (3:34 @1) + (6:37 @2) + (22:19 @3) + (22:28 @4) + (19:06 @5) 10.91 km (6:48 / km) +26m 6:44 / km
ahr:138 max:194

Francis training.
warmup to Cassels.
Intervals 2, 4, 6, 6,4, 2 min with half the time rest in between.
jog back to Frank Ryan park.
Getting cold!

Sunday Nov 10, 2013 #

10 AM

Orienteering race 1:43:36 [4] *** 6.4 km (16:11 / km)
spiked:14/15c

Last O-race for the season, at P17 at Wakefield. 5-10 cm of wet snow on the ground made the running slippery. Wet snow falling from the branches and some rain made everything soaking wet.
Only control 7 caused any major navigation time loss, the rest was just slow and cautious running in the slippery snow.
Very good turnout for such nasty conditions.

Long Advance - Splits

Saturday Nov 9, 2013 #

Note

Video filming at the Barrens, in snow!

Wednesday Nov 6, 2013 #

6 PM

Running 1:27:00 [3]
shoes: ASIC Gel cumulus 13

Francis training
warmup 10 min soccer in the park, scoring on trees. several balls and two teams.
Medicine ball tossing in teams of two while jogging around trying to locate controls in the park only with control descriptions.
3km (3 laps) around Frank Ryan Park perimeter loop. time 16:16.
jogging down to the 4H loop.
3km (3 laps) on the 4H loop, lap times 5:00, 5:07, 4:58.
Jogging back to FRP.

Monday Nov 4, 2013 #

4 PM

Orienteering 1:03:00 [2] **

Easy run on Log Farm map, checking controls site for possible future Night-O training.

Sunday Nov 3, 2013 #

9 AM

Orienteering 1:21:04 intensity: (1 @0) + (5:06 @1) + (54:07 @2) + (19:50 @3) + (2:00 @4) *** 5.32 km (15:14 / km) +25m 14:53 / km
ahr:113 max:147

Terrain checking on the North Carp ridge. Some sweet terrain.

Saturday Nov 2, 2013 #

1 PM

Orienteering 1:40:08 intensity: (21 @1) + (53:32 @2) + (43:00 @3) + (2:28 @4) + (47 @5) *** 6.66 km (15:01 / km) +19m 14:49 / km
ahr:119 max:161

Terrain check for NAOC2014 on Carp Ridge. Looking very good!
7 PM

Note

Halloween-O at Walter Baker Park,
here are some photos.
<https://picasaweb.google.com/104129833890708912595...>

Friday Nov 1, 2013 #

12 PM

Running 45:00 [3] 6.0 km (7:30 / km)

Run at lunch time, along bike trail at work towards Timm and Corkstown Rd. Tired legs from Wednesday on the way out and head wind, the return went faster. Very windy!
C • Excellent 1

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