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Training Log Archive: daedalus

In the 7 days ending Jun 14, 2009:

activity	#	time	miles		km		+m
biking	3	6:00:00	72.7	(4:57)	117.0	(3:05)	100
orienteering	4	5:26:21	23.42	(13:56)	37.69	(8:40)		12 /	40c	30%
terrain run	1	4:00:00	15.0	(16:00)	24.14	(9:57)	1800
road run	3	3:08:00	21.5	(8:45)	34.6	(5:26)	500
Total	6	18:34:21	132.62	(8:24)	213.43	(5:13)	2400	12 /	40c	30%

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Sunday Jun 14, 2009 #

road run 1:10:00 [3] 8.0 mi (8:45 / mi) +500m 7:20 / mi
shoes: dirtdogs-11

orienteering 15:00 [3] *** 1.5 km (10:00 / km)
6c shoes: dirtdogs-11

Seythenex-les crêts

Saturday Jun 13, 2009 #

biking 2:00:00 [3] 35.0 km (3:26 / km) +100m 3:23 / km

Albertville and back.

Thursday Jun 11, 2009 #

terrain run hills 4:00:00 [3] 15.0 mi (16:00 / mi) +1800m 11:39 / mi
shoes: dirt dawgzadvanced

Climbed la Sambuy. So a lot of it was actually on roads, but I got some terrain in, especially in the unrealistically nice forests I encountered on the descent, which was mostly through the terrain.
Trying to get used to the sprint/long back-to-back? Though yesterday was probably too hard and today too easy. I felt very tired setting out, but a bit better when I returned from the mountain.
I didn't quite go the top, because the last 100m was for mountain-climber types.

Wednesday Jun 10, 2009 #

orienteering intervals (urban sprint) 31:21 [5] **** 5.0 mi (6:16 / mi)
shoes: blue dirt dawgs

La vieille ville d'Annecy. Nice sprint map, medieval, at least in the more interesting areas. 1:3000
Splits:
(S-52)-1.08 (52-57)-.40 (57-51)-.43 jog-1.01 (37-46)-1.10 (46-45)-1.10 (45-44)-1.11 (44-43)-1.45 (43-42)-2.05(not sure abt the placement of this one) (42-47)-2.11 (47-60)-2.22(ouch) (60-41)-1.41 (41-58)-1.37 (58-40)-1.41 (40-48)-.57 (48-50)-.37 (50-49)-1.12 (49-39)-1.07 jog .46 (59-55)-.53 (55-38)-2.24 .54 (35-54)-1.28 (54-S).36

something off

biking warm up/down 2:00:00 [3] 42.0 km (2:51 / km)

road run warm up/down 45:00 [3] 5.0 mi (9:00 / mi)
shoes: blue dirt dawgs

Tuesday Jun 9, 2009 #

road run 13:00 [3] 1.5 mi (8:40 / mi)
shoes: blue dirt dawgs

C • Future training 4

orienteering 40:00 [3] *** 4.0 km (10:00 / km)
spiked:12/14c shoes: dirt dawgzadvanced

Aux crêts de Seythenex again. I guess if it takes me this long to adjust to new terrain it's good I'm starting a month ahead of time. Well I'm not quite sure what my problem was last week, but the map reminded me quite a bit of hills and dales, but with slightly more rocks, although I handled them much better this time, and USGSesque contours (probably taken straight off an IGN map). Anyway this was an easy day for me, although my stomach hurt a little. Marie Antoinette was wrong, la brioche had no positive effect on my health.

road run warm up/down 1:00:00 [3] * 7.0 mi (8:34 / mi)
shoes: dirt dawgzadvanced

To seythenex and back. Also some sprints on the way back with dersu's course on the JWOC 09 sprint map. Well the stupid rubber cleat things are a little painful when running fast on roads, so I think I'll remove them for JWOC. They would be a good idea for a sprint that's half roads, half muddy forest.

Monday Jun 8, 2009 #

orienteering 4:00:00 [2] ***** 15.0 mi (16:00 / mi)
20c shoes: blue dirt dawgs 2

Camped on top of the Semnoz, and did this training over the last two days. The map is very detailed but is ten years old and apparently the rocks have rolled around since then. I had the impression of being on top of a very loose pile of large rocks, and there was some kind of cavern system underfoot, lots of pits and chasms. I also did some above the treeline, but this was trivial, and the footing was very good, and this is where I did most of my running. There were also some particuliarly nasty horseflies that followed me for about a mile.

biking 2:00:00 [2] 40.0 km (3:00 / km)

From the summit back to Faverges by way of St Jorioz

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