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Training Log Archive: emmaS

In the 7 days ending Mar 24, 2014:

activity # timemileskm+m
  Orienteering2 4:05:15 7.95(30:52) 12.79(19:11) 845
  Biking1 4:00:00 30.0(8:00) 48.28(4:58)
  Running1 1:30:00 5.0(18:00) 8.05(11:11)
  Agilities1 32:51
  Total5 10:08:06 42.95 69.12 845

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Monday Mar 24, 2014 #

Biking long 4:00:00 [3] 30.0 mi (8:00 / mi)

Biked from San Fransisco across the Golden Gate Bridge, to a park and back.
Headwind the entire time, lots of hills, but not very fast.

Sunday Mar 23, 2014 #

Running hills 1:30:00 [2] 5.0 mi (18:00 / mi)

We hiked up part of Mount Diablo
I ran up every hill, and walked/hiked quickly on the flat parts
Ran all the way down.
We stopped a lot to take pictures, so most of the time is stopping.

Saturday Mar 22, 2014 #

Orienteering race 1:45:11 [4] 8.23 km (12:47 / km) +500m 9:48 / km

Long race at Run Black Diamond
Much better race, could have improved running speed, two small mistakes.
Did better at considering climb when making route choices.

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

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