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Training Log Archive: BP

In the 7 days ending Nov 16, 2009:

	activity	#	time	miles		km		+m
	Strength	2	1:50:00	13.7		22.05
	Orienteering	3	1:33:45	7.08	(13:14)	11.4	(8:13)	415	73 /	78c	93%
	Walking	4	1:30:00	6.0	(15:00)	9.66	(9:19)
	Running	4	1:29:09	8.64	(10:19)	13.9	(6:25)	50
	Total	7	6:22:54	35.42		57.0		465	73 /	78c	93%
averages - sleep:7.5

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Monday Nov 16, 2009 #

Walking (loosen up) 15:00 [2] 1.0 mi (15:00 / mi)
slept:5.0

A bit stiff and tired this morning. Got home at midnight, out at 5.30 am so need more sleep! Very worthwhile trip to SF, pity it wasn't longer. With the fall season coming to a close some stats: in the last 2 months have traveled over 30000 miles (72 hours on airplanes) and run in 23 O races- qualifies as some sort of PB!

Strength (strength) 30:00 [3]

Upper body, core- 3x10-12

Strength (spin) 20:00 [2] 5.1 mi (3:55 / mi)

Very easy load just to keep legs turning over.

Sunday Nov 15, 2009 #

Orienteering race (Sprint Final McClaren ) 28:21 *** 3.2 km (8:52 / km) +140m 7:16 / km
spiked:17/20c

Another very nice course- middle distance in nature. Legs definitely tired, tried to stay with faster Impalas but bad move and got dropped pretty quickly- Significant errors at 5, 7 and 19 totaling about 4 mins- last half regained some lost ground but basically fatigue leading to loss of concentration and would have been better to pace myself at start. Anyhow a great finale to a superb weekend of O and 11th on final ranking.

C • ...11th on final ranking... 5

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)

Short warm up with stretching.

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

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