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Training Log Archive: biggins

In the 7 days ending Jul 23, 2011:

activity # timemileskm+mload
  orienteering9 11:22:25 42.3(16:08) 68.08(10:01) 999152 /160c95%1743.6
  hiking1 1:00:00120.0
  run4 44:31 3.93(11:20) 6.32(7:02) 3788.9
  Total10 13:06:56 46.23 74.4 1036152 /160c95%1952.5
  [1-5]10 12:28:29

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SuMoTuWeThFrSa

Saturday Jul 23, 2011 #

10 AM

run warm up/down 9:09 intensity: (10 @1) + (2:36 @2) + (1:40 @3) + (4:43 @4) 1.37 km (6:41 / km) +8m 6:30 / km
ahr:129 max:158

orienteering race 1:47:17 intensity: (28 @1) + (27 @2) + (12:57 @3) + (1:32:55 @4) + (30 @5) *** 14.56 km (7:22 / km)
ahr:153 max:168 spiked:31/31c

COC Long
Fun and technical sandy terrain, with thick trees mixed with open dunes mixed with normal forest. A huge slog leg up some open sand that seemed unnecessary, but was pretty fun to come back down. Caught up with Severin on the first couple controls and we were back and forth for the whole rest of the course. quickroute.

run warm up/down 11 [1] 0.01 km (13:06 / km)

Friday Jul 22, 2011 #

6 PM

run warm up/down 8:21 [1] 1.41 km (5:56 / km) +15m 5:38 / km

run warm up/down 9:41 [1] 1.38 km (7:00 / km) +14m 6:40 / km

orienteering race 16:45 [5] *** 3.0 km (5:35 / km) +53m 5:08 / km
spiked:15/17c

COC Sprint / WRE
Pleasantly fun, not really what I was expecting for the terrain. More open and flat and fast than last weekend and the training week, and enough contour/vegetation detail to make it interesting.

Thursday Jul 21, 2011 #

10 AM

orienteering 1:22:04 intensity: (38:27 @0) + (13:16 @1) + (17:31 @2) + (9:35 @3) + (2:29 @4) + (46 @5) *** 4.53 km (18:06 / km) +58m 17:01 / km
ahr:100 max:175 spiked:10/10c

Compass / aiming off training on Miles Canyon. Two guys from yesterday, plus a new guy from the lower group. We're not so good with bearings.
1 PM

orienteering 1:07:04 intensity: (7:57 @1) + (20:41 @2) + (35:35 @3) + (2:51 @4) *** 7.61 km (8:49 / km)
ahr:127 max:155 spiked:7/7c

Star relay to end the Junior Camp. I was paired up with Terrance, so I got to not only run my two legs but also shadow him on his two legs. Made a few mistakes on my two, and possibly did some controls out of order, but I'll never tell.

Wednesday Jul 20, 2011 #

11 AM

orienteering 1:07:17 intensity: (41:06 @1) + (20:54 @2) + (5:17 @3) **** 3.18 km (21:10 / km) +77m 18:53 / km
ahr:100 max:144 spiked:11/11c

Same two guys, and we went out to Long Lake and did a contour only course through some gnarly negative terrain. We got lost a few times, but in general did fine with a little prompting. Raining really hard today, but between the three of us we used enough deet that the mosquitoes were not a problem.

orienteering 30:00 [3] **** 1.5 km (20:00 / km)

Went right back out for a relocation exercise, in the same area but with full maps this time. I ran somewhere really fast while they weren't allowed to look at the map, then they had to relocate and find a control from the morning.
6 PM

orienteering 13:40 intensity: (28 @1) + (11 @2) + (23 @3) + (12:38 @4) *** 2.5 km (5:28 / km) +4m 5:26 / km
ahr:154 max:164 spiked:14/15c

Sprint relay, lap 1, running with a junior. Got a wee bit lost coming into the arena field, but before that was all good.

orienteering 9:06 intensity: (21 @1) + (6 @2) + (13 @3) + (8:26 @4) *** 1.7 km (5:21 / km) +4m 5:17 / km
ahr:153 max:164 spiked:12/12c

Lap 3. I rocked it.

Tuesday Jul 19, 2011 #

11 AM

orienteering 1:24:37 intensity: (37:54 @1) + (27:45 @2) + (18:58 @3) *** 6.3 km (13:25 / km) +136m 12:07 / km
ahr:112 max:146 spiked:17/17c

Day 1 of the junior training camp, which I somehow got suckered into coaching for. We went back out to the middle terrain from Saturday, and the kids ran the next harder course while we shadowed. I had two guys (Reid and Roan) in M16, so we ran the M20 course, which was a bunch harder but they still did fine. Lots of trails, and we ran together and stopped a lot to make sure we were in the right spot. Raining a lot, and cold and miserable, and lots of mosquitoes, but you know, it's Canada.

orienteering 55:25 intensity: (22:04 @1) + (21:04 @2) + (12:11 @3) + (6 @4) *** 3.61 km (15:21 / km) +67m 14:02 / km
ahr:114 max:149 spiked:8/8c

For the afternoon we went up the road to a biathlon range, where there were lots of trails around some rolly terrain, and did the red/yellow/green light speed game. Still raining, but at least there were even more mosquitoes out by now.

Monday Jul 18, 2011 #

10 AM

run warm up/down 7:09 [3] 1.15 km (6:13 / km)

orienteering race 17:10 intensity: (1:21 @1) + (9 @2) + (1:23 @3) + (13:42 @4) + (35 @5) *** 3.19 km (5:23 / km) +50m 5:00 / km
ahr:149 max:168 spiked:12/12c

Western Canadian champs sprint. Mostly forest, lots of trails, and one long leg through a neighborhood. Had a really clean run, everything showed up where it was supposed to, and I was running as fast as I go the whole time.
4 PM

hiking 1:00:00 [2]

Afternoon hike up Grey Mt with all sorts of people. Little rainy, but not too cold. Good views down onto Whitehorse.

Sunday Jul 17, 2011 #

10 AM

run warm up/down 10:00 [2] 1.0 km (10:00 / km)

orienteering race 2:12:00 [3] *** 16.4 km (8:03 / km) +550m 6:54 / km
spiked:15/20c

Western Canadian Champs Long at Long Lake
A couple epic mistakes, and a few long trail legs (enough for +4.5k on the straight line distance). quickroute. I really did go to #3. The long leg to 6 was actually nicely executed, as were 7-9. 10 was a trail slog, 12 was a nicely planned hard leg that messed up lots of people, or at least those of us that haven't figured out what the semi-open bits are. 15 was, in general, a disaster. Not only did I get way too far south through the green at the beginning, but then I ran past it on the top of the hill, cut down to the trail above it, cut down and ran right past it in the right reentrant, and finally came all the way back to hit it. Plus I'd already seen the control on 9-10. No so optimal. But the whole thing was pretty fun, to the extent that I'm allowed to enjoy long courses and thick terrain.

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