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Training Log Archive: greg

In the 7 days ending Aug 31, 2009:

activity # timemileskm+m
  Orienteering3 3:10:44 16.45(11:36) 26.48(7:12) 16641 /47c87%
  Trail Running1 42:09 4.96(8:30) 7.98(5:17) 104
  Road/Track Running1 33:47 3.65(9:15) 5.88(5:45) 11
  Total5 4:26:40 25.07(10:38) 40.34(6:37) 28141 /47c87%
  [1-5]5 4:25:43

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Monday Aug 31, 2009 #

Trail Running 42:09 intensity: (7 @0) + (17 @1) + (27:23 @2) + (14:22 @3) 7.98 km (5:17 / km) +104m 4:57 / km
ahr:156 max:175

6:43 PM. Rancho San Antonio.

Sunday Aug 30, 2009 #

Orienteering race (long) 2:02:27 [3] *** 16.32 km (7:30 / km) +44m 7:24 / km
spiked:12/14c shoes: Inov-8 MudClaw 'O' 330 2

10:34 AM. Spruce Woods Provincial Park, MB, Canada. COC 2009.
Course: Long 15.1 km 280 m
DNF-ed. I've made a big mistake on #8 and also spent too much time looking for #14 being in the control circle. I felt really fatigued and dehydrated on the way to #15, decided to quit and jogged to the finish.
In fact I started the race with a strong sense that I woudn't finish in a reasonable time. I was mentally unprepared for such long distance.

Saturday Aug 29, 2009 #

Orienteering race (middle) 49:52 [3] *** 7.56 km (6:36 / km) +37m 6:26 / km
spiked:14/17c shoes: Inov-8 MudClaw 'O' 330 2

10:44 AM. Spruce Woods Provincial Park, MB, Canada. COC 2009.
Course: Middle 5.7 km 175 m
Overall a decent run with one big bubble on #8.

Friday Aug 28, 2009 #

Note

12:00 PM. Spruce Woods Provincial Park, MB, Canada.
Spent about an hour on a model event. Very technical terrain with lots of "negative" features. The map starts making sense when I was moving at certain speed. At walking pace the map seemed inaccurate.

Orienteering race (spint) 18:25 [4] *** 2.6 km (7:05 / km) +85m 6:05 / km
spiked:15/16c shoes: Inov-8 MudClaw 'O' 330 2

2:45 PM. Spruce Woods Provincial Park, MB, Canada. COC 2009.
Course: Sprint 2.6 km 85 m
Relatively clean race. Couldn't push too hard because of weird stomach ache.

Wednesday Aug 26, 2009 #

Road/Track Running warm up/down 8:26 [2] 1.45 km (5:49 / km) +11m 5:36 / km
ahr:155 max:168 shoes: Brooks Axiom 2

6:46 PM. Kezar Stadium.

Road/Track Running (intervals) 18:36 intensity: (50 @0) + (4:19 @1) + (1:19 @2) + (1:46 @3) + (4:45 @4) + (5:37 @5) 3.57 km (5:13 / km)
ahr:159 max:190 shoes: Brooks Axiom 2

7:05 PM. Kezar Stadium.
3I x 1000m

3:54, 3:54, 3:56

Road/Track Running warm up/down 6:45 [2] 0.86 km (7:51 / km)
ahr:125 max:132 shoes: Brooks Axiom 2

7:25 PM. Kezar Stadium.

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