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Training Log Archive: Canadian

In the 7 days ending Apr 14, 2012:

activity # timemileskm+m
  Running5 3:36:31 17.21(12:35) 27.7(7:49) 114
  Orienteering2 2:33:01 10.13(15:06) 16.3(9:23) 3079c
  Rock Gym1 45:00
  Terrain Running1 38:26 3.01(12:45) 4.85(7:55) 2
  Conditioning - knees1 30:00
  Conditioning - core1 20:00
  Total8 8:22:58 30.35 48.85 4239c
  [1-5]8 7:50:15

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SuMoTuWeThFrSa

Saturday Apr 14, 2012 #

7 AM

Running 1:01:20 8.11 km (7:34 / km) +6m 7:32 / km
ahr:123 max:174 shoes: Saucony Kinvara

Friday Apr 13, 2012 #

2 PM

Terrain Running warm up/down 31:14 4.04 km (7:44 / km) +2m 7:43 / km
ahr:128 max:146 shoes: NB 801 fall 2011

Orienteering intervals 31:49 *** 3.49 km (9:08 / km)
ahr:146 max:163 shoes: X-Talon 212s

Control taking exercise I set for myself. With SI!!

Set 16 controls around a 60 m radius circle in the open woods behind my place. Then had 5 courses zigzagging back and forth across the circle. Goal was smooth punching and entering and leaving the control, making sure to leave the control in the right direction and refolding the map.

I was generally pretty good - punching was fine but I wasn't super consistent about refolding my map properly. This is mostly because I sometimes didn't notice the control until I was right there (I didn't have flags with my stands) and other times I wasn't confident I was at the right control. Was pretty happy with the direction I left controls in but it wouldn't hurt to do the exercise several more times. Leaving controls sets up the entire leg after all.

For reference it took me about half an hour to do the set up this afternoon from putting the stands and SI together to having them all out in the woods. Not bad but not something I'd want to do multiple times a week.

Terrain Running warm up/down 7:12 0.81 km (8:53 / km)
ahr:136 max:149 shoes: X-Talon 212s

5 PM

Rock Gym 45:00 [2]

At Coyote with Alex and Nick.

Thursday Apr 12, 2012 #

12 PM

Running 32:22 4.01 km (8:04 / km) +11m 7:57 / km
ahr:117 max:143 shoes: NB 801 fall 2011

6 PM

Running 14:23 [2] 1.72 km (8:21 / km) +6m 8:13 / km
shoes: NB 801 fall 2011

Conditioning - core 20:00 [2]

Wednesday Apr 11, 2012 #

3 PM

Conditioning - knees 30:00 [1]

6 PM

Running 1:27:51 11.09 km (7:55 / km) +24m 7:50 / km
ahr:125 max:181 shoes: NB 801 fall 2011

Monday Apr 9, 2012 #

Note
(rest day)

Easter Monday turned into a rest day... probably not a bad thing

Sunday Apr 8, 2012 #

10 AM

Running warm up/down 14:02 [2] 1.77 km (7:56 / km) +47m 7:00 / km
shoes: Oroc 280s, winter 2012

Orienteering (corridor) 1:03:32 [2] *** 7.57 km (8:24 / km) +245m 7:14 / km
shoes: Oroc 280s, winter 2012

Running warm up/down 6:33 [1] 0.99 km (6:36 / km) +20m 6:00 / km
shoes: Oroc 280s, winter 2012

Orienteering 57:40 [3] ***** 5.25 km (10:59 / km) +62m 10:22 / km
9c shoes: Oroc 280s, winter 2012

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