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Training Log Archive: j-man

In the 7 days ending Mar 28, 2009:

activity	#	time	miles		km		+m
Run	4	2:57:30	14.99		24.12
Orienteering	3	1:36:49	9.2	(10:32)	14.8	(6:33)	385
Bike	1	1:00:00
Total	5	5:34:19	24.19		38.92		385

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Saturday Mar 28, 2009 #

Run warm up/down 15:00 [1]
shoes: Spring 2009 Integrators

Easy warmup. Felt a lot better than yesterday.

Orienteering race 36:46 [3] ** 5.3 km (6:56 / km) +215m 5:46 / km
shoes: Spring 2009 Integrators

QOC Blue "Middle."

Truly, one of the easiest "middles" I have ever done. It got the physical parameters right, but the technical aspects were unfortunately lacking.

My performance was OK. A little wobbly in places, but no big mistakes.

Blue Day 1 - Splits

Friday Mar 27, 2009 #

Event: Ran-it Granite

Orienteering 16:30 [3] ** 2.5 km (6:36 / km) +95m 5:33 / km
shoes: Salomon SpeedCross 2 2009

QOC Sprint 1. Intended to take it easy, but started hard. I quickly recalibrated.

Orienteering 15:41 ** 2.4 km (6:32 / km) +75m 5:39 / km
shoes: Salomon SpeedCross 2 2009

QOC Sprint 2. Tried to run a bit, but was pretty dead. Deliberately jogged most of it.

Thursday Mar 26, 2009 #

Bike 1:00:00 [2]

Level 8 hills.

Run 30:00 [2]
shoes: February 2008 Asics

Easy run.

Wednesday Mar 25, 2009 #

Note
(rest day)

Same as yesterday.

Tuesday Mar 24, 2009 #

Note
(rest day)

In NYC. Not restful.

Monday Mar 23, 2009 #

Note

Over a single long weekend, USOF announced two A+ new hires. Pretty darn impressive and very encouraging. I have very little to complain about (save my one lingering issue.) Oh, well a 21st century website would be nice.

Run 1:30:30 11.36 mi (7:58 / mi)
shoes: February 2008 Asics

I really need to do a better job labeling my shoes because I have no idea which are which. It seemed like a good idea to name them by brand and date, but not when you never throw away shoes.

Decent run, but rather cold. I also developed a blister on my right arch.

Ran out at a pretty good clip (turned around in 42:30) and then took it easy back, especially from our turn-around bridge.

http://www.gmap-pedometer.com/?r=2663402

Sunday Mar 22, 2009 #

Event: WCOC Season Opener

Note

Hickory Run

Run warm up/down 20:00 [1] 2.2 mi (9:05 / mi)
shoes: Salomon SpeedCross 2 2009

Just some easy running, and the run to the start.

Orienteering race 14:56 [4] **** 2.3 km (6:30 / km)
shoes: Salomon SpeedCross 2 2009

Sprint B. A pretty tricky, woods sprint. I was off a couple places, but felt good in the forest.

Orienteering race 12:56 [4] **** 2.3 km (5:37 / km)
shoes: Salomon SpeedCross 2 2009

Sprint A. Probably cleaner than the first. Not perfect, but methodical. A little slower in the beginning.

In both sprints, I felt great on the finish sprint. It is nice to turn the legs over quickly again. Now, I need to marry endurance with quick turnover and build some lasting speed.

Run warm up/down 22:00 [2] 2.3 km (9:34 / km)
shoes: Salomon SpeedCross 2 2009

Shadowed Dasha on Sprint A. It was like orienteering, but I didn't have a map--she borrowed mine. It was interesting to see what slightly different routes were like.

sprintA - Splits

SprintB - Splits

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