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Training Log Archive: Russell

In the 30 days ending Nov 30, 2005:

activity	#	time	miles		km		+m
Running	13	9:39:47	76.46	(7:35)	123.06	(4:43)	1930
Orienteering	2	4:48:23	12.24	(23:34)	19.7	(14:38)	1465
Total	15	14:28:10	88.71	(9:47)	142.76	(6:05)	3395

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Tuesday Nov 29, 2005 #

Running warm up/down 7:35 [2] 0.87 mi (8:43 / mi) +5m 8:34 / mi
shoes: new NB

Running 34:30 [4] 5.1 mi (6:46 / mi) +50m 6:34 / mi
shoes: new NB

Menlo Park.

Sunday Nov 27, 2005 #

Running 40:57 [3] 5.3 mi (7:44 / mi) +280m 6:38 / mi
shoes: old Nike

Rancho San Antonio with Laura and Charlotte. Coyote to High Meadow to Wildcat Loop to PG&E.

Running 11:30 [2] 1.3 mi (8:51 / mi) +100m 7:08 / mi
shoes: old Nike

Looking for car key.

Saturday Nov 26, 2005 #

Running 36:25 [3] 4.5 mi (8:06 / mi) +305m 6:41 / mi
shoes: old Nike

Wunderlich. 22:22 up, 14:03 down.

Thursday Nov 24, 2005 #

Running 1:19:20 [3] 9.9 mi (8:01 / mi) +500m 6:56 / mi
shoes: new NB

Rancho San Antonio. Coyote to Rogue Valley, Upper Rogue Valley, Upper High Meadow and back along PG&E. 50:16 to the top and 29:04 back down.

Tuesday Nov 22, 2005 #

Running 56:17 [3] 6.8 mi (8:17 / mi) +360m 7:06 / mi
shoes: old Nike

Foothills. Mostly recovered from Sunday.

Sunday Nov 20, 2005 #

Orienteering race 3:17:36 [3] 11.0 km (17:58 / km) +1000m 12:21 / km

Golden Goat at Almaden Quicksilver. Very tough race. The start was ok, and I was only 1min behind the leaders at 5. I lost a few minutes fighting through vegetation and getting slightly lost on 6, and then was ok until 14. I skipped 15 and headed for 16A, couldn't find a small trail, spent several minutes and a lot of energy scrambling along a steep bushy hillside when I thought I was going to be running along the trail, and then slightly sprained my ankle on the approach to the control. Then I tried contouring around to 17, when I should have climbed up, especially with a sore ankle. After a while I gave up on contouring and went down to the river. This was fine for a while, but eventually became too rocky and I went back to walking along the side of the hill. At some point on this leg I let fatigue and my mistakes get to me and lost my motivation to go fast, so the finish was pretty slow. In all I think I lost about 30min to route choice and execution mistakes despite barely losing contact with the map at all.

Thursday Nov 17, 2005 #

Running 29:15 [4] 4.0 mi (7:19 / mi) +30m 7:09 / mi
shoes: new NB

Menlo Park. 10:15 warmup then 2.9 miles in 19:00 (6:33/mile).

Tuesday Nov 15, 2005 #

Running 50:53 [3] 6.63 mi (7:40 / mi) +60m 7:28 / mi
shoes: new NB

Menlo Park. Same run as last Tuesday.

Saturday Nov 12, 2005 #

Running race 40:47 [5] 10.0 km (4:05 / km) +50m 3:59 / km
shoes: new NB

Stanford Home Run 10k.

Wednesday Nov 9, 2005 #

Running 28:44 [4] 4.0 mi (7:11 / mi) +30m 7:01 / mi
shoes: new NB

Menlo Park. 9:50 warmup, then 2.9 miles in 18:54 (6:31/mile).

Tuesday Nov 8, 2005 #

Running 47:48 [3] 6.63 mi (7:13 / mi) +60m 7:01 / mi
shoes: new NB

Menlo Park. This was easier, longer and faster than the two very similar runs last week.I don't know if I was sick last week, or not eating right, or tired.

Sunday Nov 6, 2005 #

Orienteering race 1:30:47 [3] 8.7 km (10:26 / km) +465m 8:14 / km

BAOC club champs at Morgan Territory. Pretty good race. I made a couple of ~2 min mistakes on controls 1 and 7, and might have lost some time with my route choice on 6. After 7 I was pretty clean, but I was running with Vlad most of the time so it was harder to make mistakes.

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