Training Log Archive: GrahamEIn the 7 days ending Jul 31, 2011:
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Sunday Jul 31, 2011 #
2 PM
Biking 1:40:00 [3]
Crazy bike ride at Montana Mt. 1:10 bike ride up which was killer then a fast ride down.
Saturday Jul 30, 2011 #
Running (Trail Run) 1:07:00 [2] 14.0 km (4:47 / km) +300m 4:19 / km
shoes: Saucony Grid Tangent 3 #2
Awesome trail run in Skagway. Ran up to the bluff and then out to Stergils Landing. Knees feeling a bit sore.
Friday Jul 29, 2011 #
2 PM
Running (Mountain Run) 1:52:00 [3] 17.0 km (6:35 / km) +750m 5:24 / km
shoes: Saucony Grid Tangent 3 #2
Wooohooo! Mountain run up to the top of Grey Mt. took 1:27 to summit. Took the steep rout which proved a serious grunt. Tried to run as much as I could bit physically couldn't at points and had to jog, walk a bit. Took a jell 50 min in and kept me going. Strange enough, after the run I felt great and had zero cramping. The length is estimated using Gmap but should be around there. Intensity wise, running along the road was 2 but the climb was 4-5 so I am settling with 3. Love long mt. runs!!!
http://www.gmap-pedometer.com/?r=4681211
http://www.gmap-pedometer.com/?r=4681211
4 PM
Biking 40:00 [3]
Mt. Bike after huge trail run. Was actually 1:20 but a lot was downhill. Solid way to finish the day.
Thursday Jul 28, 2011 #
Biking 37:00 [3]
Solid bike home from town. Did a really short run after I got off the bike to get my legs used to pounding ground after a bike ride. Tri training.
Wednesday Jul 27, 2011 #
Orienteering 38:00 [3]
Solid middle distance training on some rocky terrain at War Eagle. Focused on compass work and pushing at race pace for a couple of legs.
Tuesday Jul 26, 2011 #
Note
(rest day)
Resting hard....
Monday Jul 25, 2011 #
Orienteering 1:20:00 [2]
Two sessions of orienteering. AM compass work on War Eagle and PM supper short leg butterfly practice at War Eagle north. Decided to work hard on Magnus' advice about compass work and had some seriously positive results. Focused on getting very very clear bearings and disciplining myself to stay on them. I realize now that I often take good bearings but dont stay on them like I should. You have to be so disciplined! It definitely pays off though.