Training Log Archive: spinnerIn the 7 days ending Sep 16, 2012:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Sep 16, 2012 #
11 AM
Running warm up/down 15:00 [2]
Orienteering race 56:09 9.15 km (6:08 / km) +24m 6:03 / km
ahr:172 max:188
B-meet at Cedarview. speedy course with lots of trail running, but also had some good route choices thrown in. the race was very clean except for the first two and the last two controls. I hesitated a bit on the first, and was a little bit off on the compass on the second. on the second last I took a bad route and got caught in some green forest, and on the last I had a bad bearing and ended up on the wrong man-made feature.
Saturday Sep 15, 2012 #
10 AM
Orienteering 34:42 4.64 km (7:29 / km)
ahr:161 max:187
Picking up controls from the training at Stony Swamp.
2 PM
Cycling 26:03 [2] 10.23 km (23.6 kph)
Biking to Burnt Lands to do some mapping.
Cycling 23:03 [2] 10.21 km (26.6 kph) +49m
Friday Sep 14, 2012 #
7 AM
Running 34:00 [3] 6.4 km (5:19 / km)
Morning XC practice. ran down to the Beaver pond then along the trail to the hill, did three repeats of the hill before continuing to the parking lot. then ran the same way back to school.
Thursday Sep 13, 2012 #
6 PM
Orienteering 36:19 4.81 km (7:33 / km) +30m 7:19 / km
ahr:163 max:178
Compass training at Stony Swamp.
Wednesday Sep 12, 2012 #
6 PM
Running 1:32:40 12.55 km (7:23 / km) +29m 7:18 / km
ahr:165 max:187
OOC running training. ran to the bike path along the transit-way. then did a whole ton of 200 metre lengths with 45 sec rest between each. I ended up doing 19.5 of them... after that ran to the carling off-ramp, 1:30 rest then did a exercise with a "map" along the bike path to the bridge, then ran back to the start.
Tuesday Sep 11, 2012 #
6 PM
Running 1:11:05 9.8 km (7:15 / km) +55m 7:03 / km
ahr:171 max:187
Running on the Laurich's new property in Clayton with Jeff, Eric, Alex, and Neil Dobbs. some gorgeous woods in there.
Monday Sep 10, 2012 #
7 AM
Running 28:00 [3]
School XC practice. ran down to the Beaver pond, then along the trail to the hill. then the same way back to the school. there was only a thin strip of forest left along the pond :(