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Training Log Archive: FrankTheTank

In the 29 days ending Feb 29, 2012:

activity	#	time	miles		km		+ft
Orienteering	10	4:29:49	16.47	(16:23)	26.5	(10:11)	1065
Biking	4	4:20:00	95.0	(2:44)	152.89	(1:42)
Swim	1	45:00
Total	15	9:34:49	111.47		179.39		1065

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Sunday Feb 12, 2012 #

10 AM

Orienteering race 15:58 [5] 2.4 km (6:39 / km)
shoes: Mizuno Cabrakan II

Setup race at UVIC. I had about 1min in errors on the race. That's too much for a sprint. Nice course, but not super technical. My knee was hurting quite a bit.

12 PM

Orienteering race 26:45 [3] 2.8 km (9:33 / km)
shoes: Mizuno Cabrakan II

Chase race at UVIC. No bueno. That's about all I have to say.

Saturday Feb 11, 2012 #

9 AM

Orienteering race 24:58 [5] 3.1 km (8:03 / km)
shoes: Mizuno Cabrakan II

WRE course. Certainly felt maxed out on my fitness. I was a little slow to #1 then ran pretty well. Lost some time on #4. Then had a large error on #15 for some dumb reason. Looking at the map I think I could have taken faster routes to #7 and #13 also. Overall, I was not real happy with the result, but I guess that's the way it goes sometimes.

11 AM

Orienteering 1:00:00 [1] 3.0 km (20:00 / km)
shoes: Mizuno Cabrakan II

Partner session with CJ. We mainly just walked the course.

1 PM

Orienteering race 19:11 [4] 2.8 km (6:51 / km)
shoes: Mizuno Cabrakan II

Uplands Park Race. Probably my best result of the weekend. Had a good run overall. Only a few minor mistakes. Another very fun map.

3 PM

Orienteering (Otervals) 15:00 [3] 1.5 km (10:00 / km)
shoes: Mizuno Cabrakan II

Partner session with Hayes and Erin. Cool concept. I might have to try this with the HS team next year. We ran short on time so we only got three loops in.

4 PM

Orienteering race (Farsta) 19:50 [4] 1.6 km (12:24 / km)
shoes: Mizuno Cabrakan II

Highrock park Farsta. This was my first one man relay experience. It was a lok of fun, but I had to go real easy on the slick rock and terrain because of my knee. I think this did some major damage on my knee. Probably wasn't the wisest move on my part.

Friday Feb 10, 2012 #

Event: Vancouver Sprint Camp

2 PM

Orienteering 21:56 [3] *** 2.4 km (9:08 / km) +180ft 8:12 / km

Warmup at Royal Roads. Really nice area. Fun course.

3 PM

Orienteering race 22:58 [4] 2.1 km (10:56 / km) +295ft 9:00 / km
shoes: Mizuno Cabrakan II

Juan de Fuca Sprint. Another fun map with good technical legs all over a rocky hilltop. Had about 5min error on control #3. Should have looked at my compass I guess.

Thursday Feb 9, 2012 #

5 AM

Biking (spin) 1:30:00 [4] 36.0 mi (2:30 / mi)

Spin class this morning. Good tough session. My legs felt pretty good for the most part.

Tuesday Feb 7, 2012 #

5 AM

Biking (Spin) 1:25:00 [4] 35.0 mi (2:26 / mi)

Spin Dr. session in the morning. Legs felt good on the hills, but was a bit lacking in the high turnover sprint dept today.

Saturday Feb 4, 2012 #

12 PM

Orienteering race 43:13 [4] 4.8 km (9:00 / km) +590ft 7:35 / km
shoes: Asics Gel-3000

WIOL #7 at GRCC. Came in 2nd for the men today. It was a great sunny day to run through the woods. I enjoyed the course and had a pretty clean run, but I was slow on the hills (slow going down because of my knee and slow going up because of my fitness). Only real mistakes were a little error on #1 and then again on #9. I think I ended the winter series in 2nd, but Peteris and Nikolay did not have complete seasons and would have most likely finished ahead of me. Good day and the NK team performed well today as well.

Friday Feb 3, 2012 #

5 AM

Biking (Commute) 35:00 [3] 9.0 mi (3:53 / mi)
shoes: Jake The Snake

Ride into work. Cold this morning. My toes froze.

3 PM

Biking (Commute) 50:00 [3] 15.0 mi (3:20 / mi)
shoes: Jake The Snake

Ride from work up to the HS for orienteering practice. Then ride from the HS back home. Sure was a great afternoon to be on the bike. The hills killed me though.

Wednesday Feb 1, 2012 #

4 PM

Swim (Aqua-run) 45:00 [3]

Did 5min warmup then 11x (2:00 hard by 1:00 easy) in the pool running. I swam a few laps after as a cooldown.

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