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Training Log Archive: expresso

In the 7 days ending Sep 13, 2009:

activity	#	time	miles		km		+m
Bike	5	5:54:00	77.9	(4:33)	125.37	(2:49)	111
Run	5	4:04:50	28.58	(8:34)	46.0	(5:19)	460
Orienteer	1	1:28:09	5.9	(14:56)	9.5	(9:17)	90
Swim	1	59:00	1.68	(35:10)	2.7	(21:51)
Total	7	12:25:59	114.06	(6:32)	183.56	(4:04)	661

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Sunday Sep 13, 2009 #

Orienteer race 26:09 [4] *** 2.8 km (9:20 / km) +40m 8:43 / km
shoes: Icebug MR2 811

CAOC Meet - Arie Crown Sprint #1
These courses were more like short middles than sprints. They were too long and the terrain was more complex through thicker woods than a typical sprint. Nevertheless, they were very good courses set by Carl.
I was shaky on three controls and that knocked me way out of contention on this sprint. I did push it through the woods and ran hard despite the tough humidity. I need more time on maps and soon.

Orienteer race 22:00 [4] *** 2.5 km (8:48 / km) +50m 8:00 / km
shoes: Icebug MR2 811

CAOC Meet - Arie Crown Sprint #2
Another good short middle course. No big booms but lots of little bobbles. Ran well but much to improve.

Orienteer 40:00 [3] *** 4.2 km (9:31 / km)
shoes: Icebug MR2 811

Ran the orange course for practice. Took a few sub-optimal routes off trail to get more nav practice. Ok, but had seen some of the controls in the earlier sprints. Not nothing nav, I guess.

Run warm up/down (grass & trail) 35:00 [3] 3.5 mi (10:00 / mi)
shoes: Icebug MR2 811

15 minutes before sprint 1.
5 minutes between sprints.
15 minutes running around to fetch controls & warm down.

Saturday Sep 12, 2009 #

Run (grass) 43:49 [3] 5.44 mi (8:03 / mi) +175m 7:19 / mi
shoes: Icebug MR2 811

Adler Roller Coasters
Been spoiled with perfect weather for almost 2 weeks now and I've forgotten how humidity can tear-up my motivation (like yesterday's tempo run). Same today as I planned to do 13 but only got 8 laps in. Annoying & wimpy.
8 laps (no rest between). Splits:
5:49, 5:49, 5:42, 5:34, 5:35, 5:25, 5:25, 5:30
Avg: 5:28
Route...
Previous workout Sep. 7...

Bike (mtn) 18:00 [2] 4.0 mi (4:30 / mi)

to/from Adler.

Friday Sep 11, 2009 #

Run 38:00 4.5 mi (8:27 / mi)
shoes: Mizuno WR 905

Run at OS. Managed about half the up tempo portion that I'd planned; just wasn't motivated enough to push through the heat and humidity.

Bike (mtn) 1:05:00 [3] 13.0 mi (5:00 / mi)

Ride up to Savanna with plans to do tempo work there but it looked too scorching so I headed back to the relative shade at OS.

Thursday Sep 10, 2009 #

Bike (road) 1:37:00 [3] 25.2 mi (3:51 / mi) +111m 3:48 / mi

Easyish LF route to 41 & back. Nice to be back on Affirmed. Wish I had time for a longer ride. Unbelievable, consistently great weather.

Wednesday Sep 9, 2009 #

Run (path & road) 56:50 [3] 6.3 mi (9:01 / mi)
shoes: Mizuno WR 905

Adler lap. Legs sore & stiff but still pushed it until the last 2 miles when the humidity encouraged me take a more pleasant pace.

Tuesday Sep 8, 2009 #

Swim 59:00 [3] 2.7 km (21:51 / km)

Easy peasy.
300s, 200p, 200k, 400s, 300pwp, 200k, 500s, 400pwp, 200k

Bike 26:00 [2] 5.2 mi (5:00 / mi)

to/from gym.

Monday Sep 7, 2009 #

Run hills (grass) 1:11:11 8.84 mi (8:03 / mi) +285m 7:19 / mi
shoes: Icebug MR2 811

Adler Roller Coasters
Gorgeous morning, cool & sunny. Doing these hills the day after a race worked before so I'll try again. Felt better than last week.
13 laps (no rest between). Splits:
6:02, 5:59, 5:45, 5:41, 5:42, 5:38, 5:27, 5:23, 5:28, 5:13, 5:10, 4:56, 4:47
Avg: 5:28
Route...
Previous workout Aug. 31...

Bike (mtn) 1:25:00 [3] 19.5 mi (4:22 / mi)

Hard ride down to Lincolnshire and back to OS. Tons of bikes out today. Felt good but tiring a bit on the long stretch back up from the DR.

Bike (mtn) 1:03:00 [2] 11.0 mi (5:44 / mi)

Met Jill & Katie for ride around OS and then back. Much was easy ride so only logging half time.
Also includes ride to/from Adler for morning hill workout.

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