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Training Log Archive: j-man

In the 7 days ending Apr 18, 2009:

activity # timemileskm+m
  Run6 6:23:00 17.0 27.36
  Orienteering3 2:19:04 6.5 10.46 28013c
  Bike1 1:00:00 19.0(3:09) 30.58(1:58)
  Hike2 35:00
  Weight training1 15:00
  Total7 10:32:04 42.5 68.4 28013c

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Saturday Apr 18, 2009 #

Run warm up/down 10:00 [2]
shoes: Salomon SpeedCross 2 2009

Easy warmup before the sprint. I could have done some more, but it was warm.

Orienteering race 16:44 intensity: (5:00 @3) + (10:44 @4) + (1:00 @5) **** 2.56 km (6:32 / km) +105m 5:25 / km
shoes: Salomon SpeedCross 2 2009

West Point Sprint.

Hike warm up/down 25:00 intensity: (20:00 @1) + (5:00 @2)
shoes: Spring 2009 Integrators

Warmup before the middle. Mostly a walk to the start, with a little jogging. Very warm.

Orienteering race 43:20 intensity: (5:00 @2) + (35:00 @3) + (3:20 @4) **** 4.9 km (8:51 / km) +175m 7:30 / km
shoes: Spring 2009 Integrators

2009 West Point Blue Middle.

Very frustrating race.

Friday Apr 17, 2009 #

Orienteering 1:00:00 [3] ****
shoes: Salomon SpeedCross 2 2009

Great training with Hammer, Eddie, and hkleaf at Spook Swamp (Sebago).

Most of it was relocation, which was very useful. It was especially useful in that it induced me to take in a lot of terrain features while following along behind hammer--more so than when orienteering solo or when running through terrain normally. It really helped my visualization and sense of distance.

Not all of this was orienteering (some was running) and some was easier than 3, although a little was at 4.

Thursday Apr 16, 2009 #

Run 1:00:00 intensity: (57:30 @2) + (2:30 @4)
shoes: 9 2007 Saucony

Normal level 8, but faster on the last 4 minutes. All systems go and felt good.

Wednesday Apr 15, 2009 #

Run 2:50:00 intensity: (2:10:00 @2) + (30:00 @3) + (10:00 @4) 17.0 mi (10:00 / mi)
shoes: Salomon SpeedCross 2 2009

Decided to do a 3 hour run today. So I did, more or less.

It miraculously worked out to 17 miles, which is kind of slow, but that trail that I got on around midway was killer.

The last hill I practically had to crawl up.

http://www.gmap-pedometer.com/?r=2731927

Hike 10:00 intensity: (5:00 @2) + (5:00 @4)
shoes: Salomon SpeedCross 2 2009

These are the portions when it was too steep and/or gnarly to run.

Tuesday Apr 14, 2009 #

Bike 1:00:00 [2] 19.0 mi (3:09 / mi)

Level 8 hills.

Run warm up/down 11:00 [2]
shoes: Salomon SpeedCross 2 2009

Easy warmup.

Orienteering race 19:00 [4] **** 3.0 km (6:20 / km)
13c shoes: Salomon SpeedCross 2 2009

CSU Hammond Pond Park O.

Very nice little park and nice course by Alex. Very much fun.

http://www.flickr.com/photos/18115983@N00/34447855...

Did reasonably well. Slacked off a bit at the end and had some hestitations at the beginning and the end. The mapping was pretty good, but the drafting is weird.

Run warm up/down 26:00 intensity: (21:00 @2) + (5:00 @3)
shoes: Salomon SpeedCross 2 2009

Immediately went into a cooldown, but this was a bit more. I did a bit of terrain running (because the terrain was so nice) and some agility stuff.

Monday Apr 13, 2009 #

Run 46:00 [2]
shoes: 9 2007 Saucony

To and from the Bermans and a little bit of spiraling on the way there.

Weight training 15:00 [2]

Pullups, pushups, abs and some ankle exercises.

Sunday Apr 12, 2009 #

Run 1:00:00 [2]
shoes: 9 2007 Saucony

Level 8 hills. Tired.

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