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Training Log Archive: Kseniya

In the 7 days ending Mar 29, 2009:

activity	#	time	miles		km		+m
Running	5	2:10:00	7.5		12.07		185
Orienteering	2	1:53:19	7.95	(14:15)	12.8	(8:51)
Strength	3	39:00
Plyometrics	1	5:00
Total	5	4:47:19	15.45		24.87		185

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Sunday Mar 29, 2009 #

Running warm up/down 10:00 [1]

not too much before long course, need to find better preparation of my sleepy head.

Orienteering 1:12:04 [3] *** 8.1 km (8:54 / km)
shoes: Puma narabota

Semi-long Red course proved to be satisfying, physically challenging, and a very good training overall. Not too many mistakes, #3 being the biggest, lost roughly 2 minutes by running high and left past the control. Had some decent flow from 4 to 13 but lacking focus in the beginning and getting mentally and physically tired towards the end, esp. in the last middle-style / forest-sprint loop. Winner on red was 63 minutes, Sam - 65 minutes.

Red X Day 2 - Splits

Saturday Mar 28, 2009 #

Running warm up/down 20:00 [1]
shoes: Puma narabota

longer warm-up for the 5km O course, still insufficient.

Orienteering 41:15 [4] *** 4.7 km (8:47 / km)
shoes: Puma narabota

Ran-It Granite Middle course (Patapsco Valley State Park):
went mostly well, except that it wasn't particularly interesting for me in terms of technical difficulty. I pushed myself to run hard and my head was catching up on this map and course, so that made me happy. I was even noticing my "skills", the ones I need improvement on, like running downhill and not looking at my map (i.e. wasting precious time).
Lost 3 1/2 minutes to Sam, which is a bit much for a middle distance course..

C • skillz 1

Red X Day 1 - Splits