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Training Log Archive: BP

In the 7 days ending Nov 14, 2009:

	activity	#	time	miles		km		+m
	Walking	5	2:20:00	8.75	(16:00)	14.08	(9:57)
	Orienteering	3	2:06:51	8.95	(14:11)	14.4	(8:49)	455	75 /	81c	92%
	Strength	2	1:50:00	14.2		22.85
	Running	4	1:29:09	8.33	(10:42)	13.4	(6:39)	50
	Total	7	7:46:00	40.22		64.73		505	75 /	81c	92%
averages - sleep:10

1:46

0:00

» now

Saturday Nov 14, 2009 #

Running warm up/down 25:00 [2] 3.0 km (8:20 / km)

Orienteering race (SFSU Sprint round 2) 11:16 [4] *** 1.6 km (7:02 / km) +25m 6:32 / km
spiked:13/14c

Moisty morning clearing and warming up to a sunny day. Great campus map. Nice sprint with butterfly which was confusing! One signifcant error with 45sec on short leg 11-12, overran turn, otherwise OK.

Orienteering race (SFSU sprint round 3) 10:33 *** 1.6 km (6:36 / km) +25m 6:07 / km
spiked:12/12c

Really nice ISSOM map and course. Much better run than round 2- no substantive errors - a few seconds here or there, so advanced in top 12 (forget which animal that was)

Orienteering race (McClaren Park round 4) 23:25 *** 2.7 km (8:40 / km) +150m 6:47 / km
spiked:17/17c

Deer group! A really excellent end to the day with a tough physcial and middle distance-like sprint. No route choice errors- some nice traps to fall into however and navigationally spot on- had to walk several of the steep hills as the legs were getting tired. Good run in general. Qualified for Impalas - 3 group in top 12.

Views to the city, just like back towards Golden gateway from Marin headlands yesterday were turely superb! Alas no camera with me :-(

Exellent courses by Rex W and Vlad G, and maps have made this trip one to remember. Yes- rivals Sydney!!

Friday Nov 13, 2009 #

Event: North American Sprint Series Finals

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)

Orienteering race (Pt Bonita Sprint) 20:10 [4] *** 2.3 km (8:46 / km) +75m 7:32 / km
spiked:14/15c slept:10.0

Fantastic location - great views but windy. Dehydrated and tired from flight so took it steady- seemed an effort- anyhow surroundings made it well worth the effort. Great little sprint area with some nice traps. Dropped maybe 35sec on nav. and a bit (?) walking the steep slopes.

C • Sprint map 2

Thursday Nov 12, 2009 #

Walking 25:00 [2] 1.5 mi (16:40 / mi)
(rest day)

Note

The end of the NE O season in sight (last outing probably UNO Beaver Brook)- looked longingly at the xc skis this am so a sign of the times (snow almanac?)- sprints in SF this weekend with an early flight tomorrow.

Wednesday Nov 11, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

Strength (strength) 30:00 [3]

legs (kept it light today) and core with stretching after

Strength (spin hill interval) 30:00 [3] 8.6 mi (3:29 / mi)

1min work, 1 min recovery

Tuesday Nov 10, 2009 #

Walking 30:00 [2] 2.0 mi (15:00 / mi)

Running (trail) 34:09 [3] 6.9 km (4:57 / km) +50m 4:47 / km

Home early to enjoy GB trails

Monday Nov 9, 2009 #

Walking warm up/down 30:00 [2] 2.0 mi (15:00 / mi)

Strength (strength) 30:00 [3]

Arms and core- 3x12-15

Strength (spin) 20:00 [2] 5.6 mi (3:34 / mi)

Easy on random program

Sunday Nov 8, 2009 #

Running warm up/down (stretching) 10:00 [2] 1.0 km (10:00 / km)

Orienteering race 1:01:27 *** 6.2 km (9:55 / km) +180m 8:39 / km
spiked:19/23c

Beautiful day- temps in 60s and another great course put on by CSU (thanks Lori and Ian) with epunching. Having a good map also helps. Decent run with only one moderate ding (route execution 6-7) and some minor wobbles- total around 3 mins- so not bad for me execution wise (tired but running well).

Walking 35:00 [2] 1.75 mi (20:00 / mi)

Red - Splits

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