Training Log Archive: salalIn the 7 days ending May 2, 2009:
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Saturday May 2, 2009 #
Running warm up/down 21:00 [2]
Orienteering 41:49 [4]
Middle distance, bit cautious at first, then 1 minute mistake on number 4. Pretty good on the rest, but some hesitation/confusion on the last part of the longer leg (second to last control).
Friday May 1, 2009 #
Running warm up/down 26:00 [2]
Orienteering 15:23 [4]
Sprint... no large mistakes, but slowish and sloppy into controls, some problems adapting to map/scale
Thursday Apr 30, 2009 #
Running 26:00 [2]
Running around the model map in the terrain, exploring vegetation, mapping style, etc
Orienteering 38:00 [3]
Model event
Tuesday Apr 28, 2009 #
Running 25:00 [3]
warm up and strides
Intervals 18:33 [4] 4.8 km (3:52 / km)
6 by 800m, not that much rest, as starting with the boys... so skipped one in the middle and did another one by myself at the end.
3:09 - Interval
1:51 - rest (walk/jog)
3:08 - I
1:51 - R
3:05 - I
7:24 - R (longer one...)
3:05 - I
1:59 - R
3:04 - I
2:18 - R
3:02 - I
3:09 - Interval
1:51 - rest (walk/jog)
3:08 - I
1:51 - R
3:05 - I
7:24 - R (longer one...)
3:05 - I
1:59 - R
3:04 - I
2:18 - R
3:02 - I
Running 16:00 [2]
Running 15:00 [3]
warm down home
Monday Apr 27, 2009 #
Biking 1:10:00 [3]
Bike ride out to Iona with Pat. Serious headwind going out... and sweet riding with the wind on the way back!
Sunday Apr 26, 2009 #
Orienteering 1:43:00 [3] 11.56 km (8:55 / km) +350m 7:44 / km
Long course on Six mile. Some prickly pear issues, and some rather annoyed cows! Felt slow on the hills.
Intervals 3:40 [5]
11 short sprints up a hill (~20 seconds each), then jog back down/recover (50-60s).
Running 9:00 [2]