Training Log Archive: RickaIn the 7 days ending Jul 28, 2007:
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Saturday Jul 28, 2007 #
Cycling 3:40:00 [3]
Nice morning ride through Smithton, Millstadt, and Freeburg IL with Ann S and her friend. 50+ miles. Some graveled roads.
Thursday Jul 26, 2007 #
Cycling 24:00 [2]
To and from Y
Machines 25:00 [3]
8 machines at Y
Stair step 20:00 [3]
at level 12
Treadmill 23:00 [3]
Max of 4% & pace 7.8
Sunday Jul 22, 2007 #
Cycling 36:00 [2]
To and around Forest Park; then on to the Loop for dinner.
Orienteering 39:31 [4]
Two sprints at Forest Park: 20:04 and 19:27. Flip-flopped 4th and 3rd with Rudy. Eric and Rex of CA flip-flopped 1st and 2nd. Great weather for July in St. Louis!
See Eric's blog for maps:
#1: Through woods for #1 and #2. Ran trails for #3 and #4 - woods looked fairly nasty and steep coming out. It would be good to see splits; probably will rerun. Also avoided PI. Map reading error out of 8 - somehow thought 9 was above Green (did see orange surveyor tape) - so I went 'other way' around Green.
#2: Fewer route choices. I didn't see 'straight' from 1 to 2 - weird! Chose trail run for #9 - worked well.
The out-sprint, rest, back-sprint format worked especially well for starting in corner of FP.
Two smooth runs with one route choice error on each course. Read map, planned ahead, checked clues and codes consistently. Pace could have been a bit stronger, of course.
See Eric's blog for maps:
#1: Through woods for #1 and #2. Ran trails for #3 and #4 - woods looked fairly nasty and steep coming out. It would be good to see splits; probably will rerun. Also avoided PI. Map reading error out of 8 - somehow thought 9 was above Green (did see orange surveyor tape) - so I went 'other way' around Green.
#2: Fewer route choices. I didn't see 'straight' from 1 to 2 - weird! Chose trail run for #9 - worked well.
The out-sprint, rest, back-sprint format worked especially well for starting in corner of FP.
Two smooth runs with one route choice error on each course. Read map, planned ahead, checked clues and codes consistently. Pace could have been a bit stronger, of course.
Running 6:00 [2]
Warm-up for sprints - then sat a long time :)