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Training Log Archive: j-man

In the 10 days ending Aug 23, 2010:

activity	#	time	miles		km		+m
Run	6	3:54:30	6.22		10.01
Orienteering	3	2:57:06	15.82	(11:12)	25.46	(6:57)	390
Paddling/Orienteering	1	1:00:00
Rowing Machine	1	32:00
Weight training	1	30:00
Total	12	8:53:36	22.04		35.47		390

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Sunday Aug 22, 2010 #

10 AM

Run warm up/down 12:00 [1]
shoes: August 2009 Integrators

Wamup.

11 AM

Orienteering race 1:52:27 [4] **** 11.1 mi (10:08 / mi) +130m 9:46 / mi
shoes: August 2009 Integrators

2010 COC Long.

Good race, great terrain, but the course got a little tedious. Got tired of bashing across beaver dams, so the last part of the course was very welcome.

Took safe routes, and probably lost no more than 7 minutes.

Long Course 10 - Splits

Saturday Aug 21, 2010 #

10 AM

Run warm up/down 15:00 [1]
shoes: Salomon SpeedCross 2 2009

Warmup before the sprint.

11 AM

Orienteering 17:09 [5] *** 2.8 km (6:08 / km) +130m 4:58 / km
shoes: Salomon SpeedCross 2 2009

2010 COC Sprint.

OK race, but slow.

Sprint Course 5. - Splits

Friday Aug 20, 2010 #

1 PM

Run warm up/down 10:00 [2]
shoes: August 2009 Integrators

Before the COC middle.

2 PM

Orienteering race 47:30 [4] **** 4.8 km (9:54 / km) +130m 8:43 / km
shoes: August 2009 Integrators

2010 COC Middle.

Obviously, mispunching, it was not a good race. But, not terrible, either.

The course was pretty good, terrain pretty good, and map OK. The total was greater than the sum of the parts.

I think a clean race would have been about 39.

I wasn't checking codes, really, because I had no flow.

Thursday Aug 19, 2010 #

Note
(rest day)

Traveled to Ottawa.

Wednesday Aug 18, 2010 #

Weight training 30:00 [3]

Quality circuit.

7 PM

Run 1:00:00

6.5 mph, up to 5%.

Tuesday Aug 17, 2010 #

8 PM

Run 47:30 6.22 mi (7:38 / mi)
shoes: Salomon SpeedCross 2 2009

TNT. Got there as everyone was finished. Did ~45 minutes at a good pace. Down to the Drive in 6:00, to turnaround in 23:40, back to trail in 40:30, which means I took about 1:00 off the return trip.

http://www.gmap-pedometer.com/?r=3970070

6:50 pace on the way back.

Monday Aug 16, 2010 #

11 PM

Rowing Machine 32:00

I had hoped to run, but unsurprisingly, another 12-13 hour day so no go.

About 6,800 meters. First 20 minutes were generally 20 spms. For the last 5 minutes I did 30 on, 30 off. Got down to 1:44 in the last one.

2 minutes of cooldown.

Sunday Aug 15, 2010 #

Event: Canadian Orienteering Championships

3 PM

Paddling/Orienteering 1:00:00 [1]

For some reason, sometime in the past, I had thought it wise to make a "Paddling/Orienteering" workout type.

That was not a good idea. I am not about to make a separate "paddling" activity now, so this will have to do.

Anyway, Dasha and I paddled in a two person kayak out to the goose land, apple, and cherry land. It was hard work, actually. Not highly aerobic, but my upper body was quite tired. Real rowing is much better in that respect.

Saturday Aug 14, 2010 #

10 AM

Run 1:30:00 [2]
shoes: Saucony Progrid Ride 11/9/2009

After watching the end of the WOC middle, Brendan and I went for a nice run along the river. I got a mild sunburn by the end, from wearing a singlet.

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