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Training Log Archive: emmaS

In the 7 days ending Mar 21, 2014:

activity # timemileskm+m
  Orienteering2 4:23:29 2.83 4.56 345
  Running1 1:40:01 7.44(13:27) 11.97(8:21)
  Agilities1 32:51
  Total4 6:36:21 10.27 16.53 345

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Friday Mar 21, 2014 #

Orienteering race 2:20:04 [5] 4.56 km (30:43 / km) +345m 22:17 / km

Middle race at Run Black Diamond
Technically challenging, lots of climb. My first red course.
Made some big mistakes at controls 1 and 4
Need to keep on contact with map more especially on hills.

Tuesday Mar 18, 2014 #

Agilities 32:51 [4]

-Warmup jog 5 mins
-7 mins agilities with cones(sidestep, slalom, etc.)
-10 mins running around field, at each soccer goal post(8), forwards figure 8, backwards figure 8, then run to next goal
- run weaving around trees, 5 min
-orienteering like obstacle run- stairs, quick direction changes, fence, bushes etc. 5 mins

Sunday Mar 16, 2014 #

Running long 1:40:01 [2] 11.97 km (8:21 / km)

Ran to my aunt's house, across Nose Hill so a fair bit of climb.
My brother joined me partway through so I had to slow down a lot, then we went into the wrong subdivision so we had to walk a lot, and my brother's knee hurt so that slowed down the time.
The first part was fast, over Nose Hill was steady, but the last part was slow.
Overall, a good run, longer than most others.

Saturday Mar 15, 2014 #

Orienteering (Ski) 2:03:25 [4]

Barebones Ski-O long sport (7.801 km)
So I'd never ski-orienteered before in my life but decided that I may as well try. I only ski recreationally, and not very well. I decided to do the sport course.
The first third of the course was good, but after that it was really icy and I got super tired because I was not very efficient. I was also slow because I didn't realize how much the well groomed trails would save me time, so sometimes I took shorter trails which was a mistake because I couldn't really ski up the hills. When I got near the end, I was super tired and hungry, I'd fallen down six times and my map was ripped right over control ten, so I couldn't find it. I only had14 minutes left until the course closed, so I skied back because I wouldn't have had time to finish anyways, at the rate I was going.(result: mp).
I still learned some things though:
-bring energy bar.
-skiing is a lot easier on the groomed trails so take those even if they're longer
-map bags are important
-avoid hills even if this means going longer distance, especially when its icy.
basically, the next time I do a ski-o, I'll do better because I'll have some experience and be more prepared.

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