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Training Log Archive: GlenT

In the 7 days ending Dec 3, 2011:

activity # timemileskm+mload
  Road Run3 1:28:00 10.0(8:48) 16.1(5:28) 14025.0
  Orienteering1 1:18:58 6.66(11:51) 10.72(7:22) 22344 /48c91%50.7
  Total3 2:46:58 16.66(10:01) 26.82(6:14) 36344 /48c91%75.8

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Saturday Dec 3, 2011 #

10 AM

Road Run warm up/down 6:59 intensity: (43 @1) + (4:22 @2) + (1:54 @3) 0.75 mi (9:19 / mi) +6m 9:05 / mi
ahr:126 max:146 shoes: Black Jalas

Around the parking area to warm up a bit before spriddling.

Orienteering race 29:23 intensity: (8 @1) + (8 @2) + (1:00 @3) + (16:36 @4) + (11:31 @5) *** 3.97 km (7:24 / km) +78m 6:44 / km
ahr:154 max:163 spiked:17/18c shoes: Black Jalas

Long Sprint at Cemetery Hill. The first of three fine sprints set by Phil B on a map he made (which was also quite fine). Reasonably clean except on #17 where I apparently just missed seeing the bag as I tried to avoid some green. Hit the trail and took a minute or so to get relocated. Ran this one pretty hard. Straight line distance 3.1k.

Orienteering race 20:49 intensity: (1:16 @2) + (4:44 @3) + (14:49 @4) *** 2.57 km (8:06 / km) +66m 7:11 / km
ahr:142 max:155 spiked:12/13c shoes: Black Jalas

Had an hour or so before the chase start final sprint, so decided to do the Short Sprint "unofficially", mostly to keep warm. Tried not to push the pace, but still had a decent showing relative to those for whom the race "counted". Clean except for #11 where I stopped 5m short of the boulder and couldn't see the flag (as a group of disc golfers stopped playing and watched me puzzle). After I punched, I waited for the golfers to take their shots and then proceeded along the fairway to 12. Gave up ~30 sec on the two controls.

Orienteering race 28:46 intensity: (11 @1) + (18 @2) + (1:28 @3) + (20:10 @4) + (6:39 @5) *** 4.17 km (6:54 / km) +79m 6:18 / km
ahr:152 max:160 spiked:15/17c shoes: Black Jalas

Final Sprint, a chase start (based on time from the Long Sprint for the Green runners). Started about a minute ahead of Tim P. Tim passed me when I overshot #7 and lost about 2 minutes. I caught and passed him at #12 as he searched for the control (in a pit) while I spiked it. He caught me again by 16 and I had nothing left to even think of challenging him on the sprint in to the finish. Fun race. Good courses which Phil managed to design with very little overlap.

Wednesday Nov 30, 2011 #

6 PM

Road Run 38:52 intensity: (2:05 @1) + (15:43 @2) + (19:12 @3) + (1:52 @4) 4.4 mi (8:49 / mi) +83m 8:20 / mi
ahr:128 max:147 shoes: NB878 - #10

Running around in the dark up and down some hills.

Monday Nov 28, 2011 #

6 PM

Road Run tempo 42:09 intensity: (2:52 @1) + (12:01 @2) + (19:12 @3) + (8:04 @4) 4.85 mi (8:41 / mi) +51m 8:25 / mi
ahr:131 max:154 shoes: NB878 - #10

Road run with 2 km of tempo at 4:30/km pace. Quite dark (i.e. no moonlight) but warm (55F).

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