Training Log Archive: kensrIn the 7 days ending Oct 14, 2013:
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Sunday Oct 13, 2013 #
9 AM
O - competition race (Nationals Long) 1:42:21 [4] 9.79 km (10:27 / km) +237m 9:20 / km
Wet conditions, some rain, very humid. Glasses fogged badly after a few trips up the hills. Could not read the contour details. Decided to take the longer trail route to 9 and the 1 km distance penalty, as I figured I'd lose more time struggling with navigation. Probably the correct choice, but lost 4 min on the leg. Similar nav problems earlier on #3.
Saturday Oct 12, 2013 #
Road Running warm up/down 10:00 [2] 0.6 mi (16:40 / mi)
10 AM
O - competition race (Nationals Middle) 43:43 [4] 3.67 km (11:54 / km) +93m 10:34 / km
Mineral Springs out of the Ancaster Community Center. First 7 controls in deep reentrant terrain with lots of climb. Then another 5 around swampy flatland before climbing back up the escarpment to the finish.
Very careful on the first part and then made a good shift over to the flat wet area. No mistakes and the time was pretty good considering my running speed is still subpar.
Very careful on the first part and then made a good shift over to the flat wet area. No mistakes and the time was pretty good considering my running speed is still subpar.
Friday Oct 11, 2013 #
Road Running warm up/down 20:00 [2] 1.0 mi (20:00 / mi)
O - competition race (Canadian Nationals:Sprint) 17:58 [4] 3.5 km (5:08 / km)
McMaster University campus,from stadium out around buildings. Good course, not too tricky. Steady run with no nav errors, but a couple route choices could have been better. Running speed definitely off.
Wednesday Oct 9, 2013 #
Note
MRI next week. Will try not to beat up shoulder in Canada this weekend.