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Training Log Archive: biggins

In the 7 days ending Jul 9, 2011:

activity # timemileskm+mload
  orienteering2 1:44:05 9.66(10:46) 15.55(6:42) 32530 /35c85%406.8
  run2 1:06:06 6.4(10:19) 10.3(6:25) 211168.1
  Total3 2:50:11 16.06(10:36) 25.85(6:35) 53630 /35c85%574.9

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Friday Jul 8, 2011 #

1 PM

orienteering race 58:38 intensity: (16 @1) + (6 @2) + (36 @3) + (57:03 @4) + (37 @5) *** 8.79 km (6:40 / km) +143m 6:10 / km
ahr:158 max:167 spiked:20/22c

JWOC coaches race after the relay, one of the men's longer legs. quickroute. Running with the spanish coach for the first third or so, then on my own until the end. Had a pretty clean race, only two mistakes. Thought I was on the next road south coming into 8, so I went up the hill on the veg boundary and then turned down the ridge, when I was really right next to the control already. But saw the fenced bit and turned around. Then read 19 as a smaller ridge than it was, and thought I was coming down at it from above for some reason, so I headed for the little one instead of climbing up along the correct one. Much fun.

Tuesday Jul 5, 2011 #

10 AM

run 10:25 intensity: (36 @1) + (8:33 @2) + (1:16 @3) 1.61 km (6:27 / km) +30m 5:54 / km
ahr:122 max:132

orienteering race 45:27 intensity: (18 @1) + (7 @2) + (8:05 @3) + (36:17 @4) + (40 @5) *** 6.76 km (6:44 / km) +182m 5:56 / km
ahr:153 max:170 spiked:10/13c

Rest day for jwoc, so I took the train into town and ran the spectator race. All I could enter was the open category, but it was the long day, so the "long open" course was 5.5k anyway, which was just fine instead of the 10k of the M21.

map.

Same map as the jwoc long, but in 1:10. After an eight contour climb from the start to the start triangle, everything went delightfully. Made two little mistakes (3/7) and a bad route choice (9), but in general the routes made sense and everything showed up right when it was supposed to. Looks like all that training last week paid off. Nice woods, not as open as the map in our backyard, but still very fun to run through. Not sure about results, when I left I was second by 30 seconds or so.

Sunday Jul 3, 2011 #

9 AM

run 55:41 intensity: (1:11 @1) + (20:50 @2) + (30:54 @3) + (2:46 @4) 5.4 mi (10:19 / mi) +181m 9:20 / mi
ahr:132 max:153

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