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Training Log Archive: biggins

In the 7 days ending Jul 4, 2010:

activity	#	time	miles		km		+m				load
orienteering	5	4:30:03	19.2	(14:04)	30.89	(8:44)	997	24 /	25c	96%	988.0
run	5	2:29:19	8.84	(16:54)	14.22	(10:30)	35				481.4
roller ski	1	1:29:53	14.93	(6:01)	24.03	(3:44)	163				342.5
hiking	1	1:00:00	4.5	(13:20)	7.24	(8:17)					180.0
Total	8	9:29:15	47.47	(12:00)	76.39	(7:27)	1195	24 /	25c	96%	1991.8
[1-5]	8	9:19:32

2:32

0:00

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Sunday Jul 4, 2010 #

10 AM

run warm up/down 30:00 [3] 1.0 km (30:00 / km)

orienteering race 17:45 [4] 3.2 km (5:33 / km)

NAOC sprint. Good run, felt ok and only one little mistake coming across on of the golf course areas.

Sprint - Course 8 - Splits

Saturday Jul 3, 2010 #

8 AM

run warm up/down 30:00 [3] 1.2 km (25:00 / km)

orienteering race 2:02:00 [4] 14.0 km (8:43 / km) +400m 7:38 / km

NAOC long. Running felt much better than yesterday. Fell on the way to 5 and smashed my compass, which made all the long legs across blank hillsides a bit tricky. The gps track probably would have looked awesome for today, with me wandering off on all the long bearings, but they didn't let us play with those.

Long - Course 10 - Splits

Friday Jul 2, 2010 #

Event: North American Orienteering Championships

10 AM

run warm up/down 30:00 [3] 1.0 km (30:00 / km)

orienteering race 46:00 [4] 4.7 km (9:47 / km) +240m 7:48 / km

NAOC middle. Wasn't running too good, not sure why. It was steep and rocky and wet, so the footing wasn't the greatest, and just a lot of work.

Middle - Course 10 - Splits

Thursday Jul 1, 2010 #

10 AM

orienteering 40:34 2.7 km (15:00 / km) +156m 11:39 / km
ahr:110 max:150

model event. normal terrain, not too much interesting going on.

12 PM

run warm up/down 9:58 1.32 km (7:34 / km) +25m 6:54 / km
ahr:128 max:145

to the start area

orienteering race 43:44 6.29 km (6:57 / km) +201m 6:00 / km
ahr:161 max:173 spiked:24/25c

THOMASS event at the Cranbrook nordic center. 16 score-o controls, then a "sprint". The score-o was handicapped by class, so the old and young people got to get fewer controls. Easy for us since we didn't have to figure out which ones to skip, though we did have to run to them all. Then a 2km sprint with 140m of climb. Basically straight up a hill then down the other side, less fun than the score-o part.

Long sprint - Splits

Wednesday Jun 30, 2010 #

3 PM

roller ski 1:29:53 24.03 km (3:44 / km) +163m 3:37 / km
ahr:152 max:164 shoes: Niflheim Ed McSpecials

Stopped off at a random state park looking for a paved access road to ski on, and found a rails-to-trails right through the middle of it (and across the lake on a sweet train trestle). Perfect pavement, and a long easy grade going out. Alternating dp and skate about every 10 minutes going up, then no pole skate and V2 on the way back down.

Then grabbed the ipad and caught up on the last couple weeks of CF and SCH bidness, while sitting in the sun on a dock eating a 2lb box of strawberries. I like my job.

Almost into Canadia.

Tuesday Jun 29, 2010 #

9 PM

run 49:21 6.03 mi (8:11 / mi) +10m 8:09 / mi
ahr:150 max:163

Easy run around lovely Ontario, Idaho. Smells like cow poop.

correction: I think I'm actually back in Oregon. Sneaky state lines.

Note

pictures from the weekend:
emerald bay
yosemite falls / north dome
hetch hetchy
nevada falls

Monday Jun 28, 2010 #

hiking 1:00:00 [3] 4.5 mi (13:20 / mi)

Quick morning loop hike with alex and ed up past vernal falls in the valley, which was awesome and very wet. Then lots of driving, to smf then back home. Felt good to get home and need a pile jacket to unload the car. Lots of awesome pictures from the weekend, but no real internet at home so I can't upload them yet.

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