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Training Log Archive: Charlie

In the 7 days ending Jan 11, 2009:

activity # timemileskm+m
  Running3 1:32:49 9.46(9:49) 15.22(6:06)
  Orienteering1 42:10 2.36(17:51) 3.8(11:06)22 /24c91%
  Hike1 20:00 1.55(12:54) 2.49(8:01)
  Total4 2:34:59 13.37(11:36) 21.51(7:12)22 /24c91%
averages - weight:167.5lbs

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Sunday Jan 11, 2009 #

Orienteering race 12:23 [4] * 1.5 km (8:15 / km)
spiked:14/14c shoes: integrator-spikes

Park course at WCOC meet at Stratton Brook

Orienteering race 29:47 [3] *** 2.3 km (12:57 / km)
spiked:8/10c shoes: integrator-spikes

Woods course. Hard work in the snow. One significant mental lapse which got me running in circles for a bit, otherwise ok. Sore foot later from snow running.

Saturday Jan 10, 2009 #

Running race 26:59 [3] 5.0 km (5:24 / km)
weight:167.5lbs

Snowstorm 5K at Forest Park. First time there in three years, as I was injured the last two winters. Ran with Rhonda, and keeping PG in sight for a while. One feature of these runs is that you estimate your time in advance and there is a prize for coming close. Estimate was 27:00, so I imagine we were prize contenders, but didn't stay around long enough to find out. About 1/2 mile into it we were overtaken by a woman with Yaktrax on. What a racket! So we backed off to let her get away with her clack-clack-clacking. After another mile we caught up to her again, and debated whether to press on, but she was slowing so we went by with minimal noise disturbance. Plenty icy.

Thursday Jan 8, 2009 #

Hike 20:00 [3] 1.55 mi (12:54 / mi)

treadmill walking, 4.7 pace. This is what I did a few years back training for the AZ rogaine, when I had knee pain that made running really uncomfortable. First time in a while.

Running 18:00 [3] 1.85 mi (9:44 / mi)

on the treadmill, including three two minute pickups.

Tuesday Jan 6, 2009 #

Running 47:50 [3] 4.5 mi (10:38 / mi)

Barbourtown to Hanson and back up Bunker Hill. Moving slowly.

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