Training Log Archive: fkawamIn the 7 days ending May 19, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday May 19, 2013 #
Orienteering race 1:46:34 *** 7.85 km (13:35 / km) +207m 12:00 / km
ahr:132 max:166 spiked:7/8c shoes: red new balance trail
1 a mess...undershot then overshot then just right but slowly
...But..
Overall I'm very pleased I trusted the compass, stayed on bearings, chose efficient paths in terms of distance, minimal trail usage, recognized catching features and subtlities in and around the circle for all but the first control...Though I stopped in a few spots due to lack of confidence they were brief.
I don't think I could really expect more except for messing up the first control by alot
To have truly "spiked" controls 3, 4 and 8... I probably should have used the trails more to play to my running speed because I sure am clumsy dexterity wise in the woods....Despite that I was able to challenge young Mr. Williamson on controls 3 through 6 effectively ;)
Andrew Running 18:27 2.76 km (6:41 / km) +5m 6:37 / km
ahr:117 max:133 shoes: mizuno wave rider 14
Saturday May 18, 2013 #
Cycling 1:09:15 28.07 km (24.3 kph) +117m
ahr:130 max:168 shoes: mizuno wave rider 14
Orienteering 1:37:03 5.55 km (17:29 / km) +14m 17:16 / km
ahr:115 max:140 shoes: mizuno wave rider 14
1& 2 shadowing Stefan...on the way to 3 he fell and we returned to the start....
Started again and 1-4 was good on my own just slow.....probably should have gone round the first water feature the other way...
Overshot 5 because I went off the bearing and just when I realised I was going to hit the catching feature on 6 I came up on Cathy...We continued together ....hit 19 on route to 7 and decided to jump to 10...slow but good working together on the bearing and the features...11 good then I lead 12 but Cathy took over when she noted that I was too short but not off bearing ...
After that we went straight up to the road running in bursts and trying to keep in touch with the map....Cathy was better at this than I..It was a good learning experience and fun to be in Barrens
Friday May 17, 2013 #
Cycling 25:00 [2]
shoes: mizuno wave rider 14
Andrew Running 16:45 2.7 km (6:13 / km) +1m 6:12 / km
ahr:122 max:146 shoes: mizuno wave rider 14
Wednesday May 15, 2013 #
Running (easy ) 12:00 [3] 2.4 km (5:00 / km)
shoes: Asics Gel Lyte 33
Note
Stefan, Alex, Eric, Randy, Molly, Tomas, Jennie, Nic (the control / whip), Steve, Brian, Robbie, Marketa, Errol, myself (mostly coaching)
O-dexterity circuit loop in nasty terrain over the Transitway-Pinecrest Creek North-Queensview Terrrace and WHS part of the training area
A few upper body exercises at building the new cairn and the George Brown Park
Molly and Robbie out of early...Molly to more exercises and upper body work and Robbie some steeple chase water barrier exercises on the benches and sand of the park for tomorrow's debut in the steeple...
Running 1:29:02 6.58 km (13:31 / km) +23m 13:17 / km
ahr:108 max:155 shoes: mizuno wave rider 14
Tuesday May 14, 2013 #
Core 15:00 [0]
Monday May 13, 2013 #
Orienteering Light (mapping trails) 1:00:59 7.27 km (8:23 / km) +19m 8:17 / km
ahr:121 max:146 shoes: mizuno wave rider 14
Running 21:33 4.65 km (4:38 / km) +59m 4:22 / km
ahr:141 max:156 shoes: Asics Gel Lyte 33
Andrew Running 23:25 3.73 km (6:17 / km) +4m 6:15 / km
ahr:126 max:137 shoes: mizuno wave rider 14