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Training Log Archive: Swisstoph

In the 7 days ending Nov 2, 2007:

activity # timemileskm+ft
  Trail Run4 2:34:01 17.9(8:36) 28.81(5:21)
  Orienteering1 1:10:15 3.73(18:51) 6.0(11:43) 32815 /18c83%
  Dodgeball!!1 30:00
  Strength and Stretching6 30:00
  Hiking1 20:00
  Total6 5:04:16 21.63 34.81 32815 /18c83%
  [1-5]5 4:34:16

» now

Friday Nov 2, 2007 #

Event: US Champs


Aaaack! My luggage got delayed. I've managed to borrow some shorts and what not for today's sprint. Oh well.

Orienteering warm up/down 11:31 [2] 1.0 km (11:31 / km)

Warm up for the Sprint on the model area/course they'd set up.

Orienteering race 21:21 [5] *** 2.9 km (7:22 / km) +328ft 6:17 / km
ahr:183 max:191 spiked:15/18c

The Sprint.

Made four total errors with would account for about 3:30 of the six!! minutes I was behind the leaders. Two were lack of compass work, one was route execution and one was route choice.

Orienteering 37:23 [2] 2.1 km (17:48 / km)

Running around the classic model area/course with Gerald Yip. It was a very good thing we did this because the Sprint map was at 1:5000, the next two days are going to be at 1:15,000. It was good to be able to pre-adjust to the scale and mapping style/inaccuracies. Also, everything's so tiny!! Two major lessons from the sprint and the models is following my compass and distance.

Strength and Stretching 5:00 [0]

Wednesday Oct 31, 2007 #


Dodgeball 6:00

Dodgeball!! 30:00 [1]

We won 4-3!

Trail Run 29:50 [2] 3.14 mi (9:30 / mi)
ahr:163 shoes: Asics Trabuco (Rusty Coffee)

In Ute Valley after Dodgeball with Chad. He was running home. I totally forgot all of my cyborg accessories so the distance is the only accurate number here, eveything else is a guess... *Shrug*

Oh yeah, I seriously need to get a better LED headlamp, the Tikka I'm using just isn't cutting it, and using the super high powered Night O lamp is a bit overkill...

Strength and Stretching 5:00 [0]

Tuesday Oct 30, 2007 #

Trail Run intervals 43:46 intensity: (32:35 @2) + (11:11 @4) 5.1 mi (8:35 / mi)
ahr:159 max:185 shoes: Asics Trabuco (Rusty Coffee)

Ran easy to the CC track where I ran 4x400 with 200 rest for a total of 1.5 miles. Ouch! This is probably the last time I do a track workout. I'm going to measure out a 400 and 800 meter loop in MVP, I already have a 1 k and a 1 mile loop in that park.

Warm Up: 156 avg
Intervals: 171 avg
Cool Down: 155 avg

Strength and Stretching 5:00 [0]

Monday Oct 29, 2007 #

(rest day)

Strength and Stretching 5:00 [0]

Sunday Oct 28, 2007 #


Fall Series Trail Race #3 Ute Valley Park

Trail Run warm up/down 10:00 [1] 1.11 mi (9:01 / mi)
shoes: Asics Trabuco (Rusty Coffee)

Warm up for the race.

Trail Run race 48:45 [5] 5.99 mi (8:08 / mi)
ahr:179 max:189 shoes: Asics Trabuco (Rusty Coffee)

My legs felt kind of stiff when I was warming up but once the race got underway they felt just fine. It wasn't 'till about 1/3 into the race when I started to gag and had to stop and hack up a good amount of mucus. I didn't actually throw up but it had the same result. I was struggling for the rest of the race and had to walk up the last big hill. Overall it was still a good race I just wish I didn't have to stop.


Hiking 20:00 [1]

Walking around afterwards to avoid too much stiffness.

Strength and Stretching 5:00 [0]

Saturday Oct 27, 2007 #

Trail Run 21:40 intensity: (13:40 @2) + (8:00 @4) 2.56 mi (8:28 / mi)
ahr:160 max:176 shoes: Asics Trabuco (Rusty Coffee)

Easy run with 4 accelerations. 40 seconds of walking followed by 1:20 of faster and faster running.

Strength and Stretching 5:00 [0]

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