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Training Log Archive: vlin

In the 30 days ending Sep 30, 2006:

activity # timemileskm+m
  orienteering9 20:39:00 70.75(17:31) 113.86(10:53) 83063 /90c70%
  biking5 10:40:00 424.0 682.36
  paddling1 5:00:00 18.0(16:40) 28.97(10:21)
  weight room4 3:30:00
  running4 3:10:00 20.32(9:21) 32.7(5:49)
  walking2 1:45:00 3.2(32:49) 5.15(20:23)
  swimming1 20:00 0.2(1:39:58) 0.32(1:02:07)
  Total16 45:04:00 536.47 863.36 83063 /90c70%

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Saturday Sep 30, 2006 #

orienteering race 2:00:00 [3] *** 6.0 mi (20:00 / mi)

to the bike drop

biking race (mountain biking) 7:00:00 [3] *** 34.0 mi (12:21 / mi)

forest roads to canoe put-in, and the last bit to the finish line

paddling race (canoeing) 5:00:00 [3] ** 18.0 mi (16:40 / mi)

Shenandoah river

swimming race 20:00 [2] 0.2 mi (1:39:58 / mi)

In the reservoir at 2 AM

Friday Sep 29, 2006 #

orienteering race 4:00:00 [3] *** 13.33 mi (18:00 / mi)

Beginning of Odyssey One-Day extreme, on foot.
Prologue run, river crossing, trekking to Signal knob and the reservoir.

Tuesday Sep 26, 2006 #

running hills 40:00 [2] 4.44 mi (9:01 / mi)
shoes: Asics 2100

Treadmill
Not too much, tapering for the Odyssey race

weight room 45:00 [3]

upper body

Sunday Sep 24, 2006 #

orienteering race 2:20:00 [4] **** 9.5 km (14:44 / km) +230m 13:09 / km
spiked:18/21c shoes: Vasque Veloc.

Much cleaner run than Day 1, but still slow with a few bobbles and just one siginificant mistake looking for a vague control. I did not have the slowest time, so an improvement from Day 1

Saturday Sep 23, 2006 #

Event: CNYO A meet
 

orienteering race 1:50:00 [4] **** 6.3 km (17:28 / km) +215m 14:55 / km
spiked:10/20c shoes: Vasque Veloc.

Messed up about a third of the controls by trying to run too fast, and not having enough orienteering practice over the summer.

Friday Sep 22, 2006 #

walking 30:00 [1] 1.7 mi (17:39 / mi)

Walking around campus, in Ithaca

Tuesday Sep 19, 2006 #

biking 55:00 [4]

spinning class

weight room 1:00:00 [3]

upper body

Sunday Sep 17, 2006 #

orienteering race 30:00 [3] *** 2.3 km (13:03 / km) +95m 10:49 / km
spiked:7/11c

Sprint course at Hemlock. Multiple mistakes, some around 3 or 4 minutes.

orienteering race 2:04:00 [2] **** 7.2 km (17:13 / km) +290m 14:20 / km
spiked:14/15c shoes: Vasque Veloc.

Blue course at hemlock, with team Miguel. One massive mistake on #2, trying to get to re-attacking point. Otherwise, mostly walked the entire course.

orienteering 1:10:00 [3] *** 5.0 km (14:00 / km)
spiked:10/12c shoes: Vasque Veloc.

Control pickup, almost couldn't find a couple controls.

Thursday Sep 14, 2006 #

weight room 50:00 [3]

upper body

running 50:00 [3] 5.88 mi (8:30 / mi)
shoes: Asics 2100

treadmill, various incline

Tuesday Sep 12, 2006 #

biking 1:00:00 [4]

Spinning class, to strengthen hill climbing out of saddle. Very sweaty.

weight room 55:00 [3]

Upper body workout

Sunday Sep 10, 2006 #

orienteering race 1:15:00 [4] **** 7.89 mi (9:30 / mi)
spiked:4/11c

Memory O at Accotink. Gave up after 11 controls on Red course. Forgot location of control 12, wandered around a bit, did not want to go back to previous control to check map due to thick vegetation, went to an earlier control to check map, but did not see control on the map because it was on the second loop, or I got confused thinking I was going to 11, and then decided to finish, thinking I had just done the Brown course (which was incorrect - the Brown course starts as the second loop of the Red) and end up as DNF.

biking 25:00 [3] 375.0 mi (4 / mi)

Biking to and from Accotink.

Saturday Sep 9, 2006 #

orienteering 1:30:00 [2] * 9.0 mi (10:00 / mi)

Riverbend was closed due to a festival, so canoeing practice was cancelled/rescheduled. I decided to go exploring Scotts Run/Drainesville Park instead. Jogged and hiked around all the trails, explored the waterfall and some crags along the Potomac. Navigated using the map displays along the way.

biking 1:20:00 [3] 15.0 mi (5:20 / mi)

Biked to and from Burke Lake.

walking 1:15:00 [1] 1.5 mi (50:00 / mi)

Frisbee golf at Burke Lake. Not bad after several months without any practice.

Friday Sep 8, 2006 #

running 1:00:00 [2] 5.0 mi (12:00 / mi)
shoes: Asics 2100

W and OD in Reston, during drizzle and lighting storm.

Wednesday Sep 6, 2006 #

running 40:00 [3] 5.0 mi (8:00 / mi)
shoes: Asics 2100

Neighborhood run, with hills, in Burke

Monday Sep 4, 2006 #

orienteering 20:00 [5] * 1.7 mi (11:46 / mi)

Hawksbill Gap Parking to summit and back. 15 minutes to go up, 5 minutes to go down. 40 minutes rest at top. Rainy. Intense hike and run on a steep trail.

Sunday Sep 3, 2006 #

orienteering long 3:40:00 [4] * 14.0 mi (15:43 / mi)
shoes: Vasque Veloc.

Hiking in Shenandoah. Fishers Gap/Rose River Falls Loop, Horse trail toward Skyland up to Upper Hawksbill Parking, Summit Hawksbill Mountain, down to AT, follow AT down to Big Meadows campground.
Walked around in the Big Meadow.

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