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Training Log Archive: j-man

In the 7 days ending Aug 23, 2008:

activity # timemileskm+m
  Orienteering3 2:54:35 11.09 17.84 56024 /0%
  Bike2 1:45:00
  Run4 1:35:00 1.0 1.61
  Cross Training1 40:00
  Plyometrics1 20:00
  Total7 7:14:35 12.09 19.45 56024 /0%

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Saturday Aug 23, 2008 #

Run warm up/down 10:00 [1]
shoes: Olways

Easy warmup, mostly up and down the road shoulder.

This was after the "mandatory" shuttle ride to the start, which was 1.5 K from our hotel. (Orienteering seems very susceptible to poor organization, and Canadians aren't immune.)

Orienteering race 51:30 intensity: (5:00 @2) + (15:00 @3) + (31:30 @4) ***** 3.6 km (14:18 / km) +170m 11:34 / km
shoes: Olways

COC 2008 middle.

One of the most intense and favorite middle courses ever. A great time.

Fundy is awesome. It is a real challenge. Physically, a combination of low pines, bracken, ferns, moss, rocks, and swamps slows you down. Technically, hard-to-map vegetation and low visibility in terrain that is otherwise like Land of Vikings/New England. The combination is a middle that never lets up.

It really is legitimate 10 minutes per KM terrain--and not unfairly, or ridiculously slow.

The course was a little marred (for me) by the last minute (and uncommunicated) change in the rules allowing for a route choice along the road. Not a big deal time-wise for me, but the principle of the thing was annoying. They also had some problems with wong maps going to some runners, etc.

This may be the DVOA of the future.

Anyway, I stank up the place on this run, but I enjoyed it immensely. Actually, I had a reprise of my Hickory Run TT 2008 experience. I started navigating from one control to the wrong one, did a 180, etc... 8 minutes lost on one control, just like at HR. But, in terms of navigating to controls and maintaining intensity, I did well.

I would love to run there more often.

Friday Aug 22, 2008 #

Run warm up/down 15:00 [1]
shoes: Olways

Before the COC 2008 sprint.

A warm, sunny day in beautiful Fundy.

Orienteering race 19:35 intensity: (5:00 @3) + (13:35 @4) + (1:00 @5) *** 2.7 mi (7:15 / mi)
spiked:24/shoes: Olways

COC 2008 M21 sprint.

My first outing at Fundy. A very fine sprint set by Wil. Three distinct terrains, with the final one a taste of the rest of Fundy. Map was good and course was intense. I pushed hard through the first half, and was happy with my work through the road crossing, though I had dropped about 30-40 seconds.

The second half got raggedly. I punched two controls that weren't mine, and took some bad routes intentionally and unintentionally. Gerald and I were running together for most of it. I got ahead of him for a while, but he pulled away into the last control.

Almost 4 minutes behind Patrick who was only 8 seconds behind Holger. Patrick is doing great stuff.

I had about 2.5 minutes of mistakes, liberally counting.

Orienteering 15:00 [1]
shoes: Olways

Cooldown after the sprint with Eddie and the Canucks.

Thursday Aug 21, 2008 #

Cross Training 40:00 [2]

Full bore taper. And all I could fit in before work.

Wednesday Aug 20, 2008 #

Bike 45:00 [2]

Tuesday Aug 19, 2008 #

Bike 1:00:00 [2]

Easy bike.

Monday Aug 18, 2008 #

Run warm up/down 10:00 [1]
shoes: 9 2007 Saucony


Run intervals 40:00 intensity: (5:00 @2) + (20:00 @3) + (15:00 @4)
shoes: 9 2007 Saucony

CSU training, set by Lori.

A scintillating, awesome outing. Basically, some building orienteering, featuring some nice calisthenics at most controls. Also, I got to do two ascents of the green building.

This workout made me feel like I was 20 again.

I got through one loop and through #7 on the 2nd in 58 minutes. I did all the prescribed exercises, but tacked on 20 "murphies" to hit 60.

Plyometrics 20:00 intensity: (5:00 @3) + (10:00 @4) + (5:00 @5)
shoes: 9 2007 Saucony

I'll call the calisthenics plyometrics.

Run warm up/down 10:00 [1]
shoes: 9 2007 Saucony

Plodding home.

Sunday Aug 17, 2008 #

Run 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Olways


Orienteering race 1:28:30 intensity: (5:00 @2) + (48:00 @3) + (35:30 @4) **** 9.9 km (8:56 / km) +390m 7:28 / km
shoes: Olways

DVOA Spackman Creek Blue.

An OK run, but if I did it at WOC, I would have considered it terrible, which it would be as good guys would do this in ~60. But, I accept runs like this with equanimity when I shouldn't. That's how I got here.

On the bright side, I can do some DVOA events and make orienteering mistakes. The annoying thing with this run was a branch knocked out my contact on the way to 5 and I had a lot of trouble seeing in the hemlock areas.

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