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Training Log Archive: nnmiles

In the 7 days ending Jan 10, 2009:

	activity	#	time	miles		km		+ft
	Running	4	9:39:24	68.0	(8:31)	109.43	(5:18)	3730
	Climbing	2	2:15:00
	Cycling	2	1:42:33	22.8	(4:30)	36.69	(2:48)	1340
	Orienteering	1	1:13:06	4.5	(16:15)	7.24	(10:06)	720	23c
	Core	1	15:00
	Total	6	15:05:03	95.3		153.37		5790	23c
averages - sleep:7.8 weight:159lbs

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Saturday Jan 10, 2009 #

Orienteering (Shoreview O Meet) 48:06 [3] 3.0 mi (16:02 / mi) +570ft 13:35 / mi
23c shoes: Teva 08

I got lost at CP 14, 18 and so turned in a somewhat disappointing result.

Orienteering 25:00 [1] 1.5 mi (16:40 / mi) +150ft 15:14 / mi
shoes: Teva 08

Shadowed Drew when he did Course 1 at Shoreview. He did really well for the first half, then got a little confused on CP 7/8 before getting his bearings again.

Running race (Bridal Trails) 4:27:13 [4] 31.8 mi (8:24 / mi) +1740ft 7:59 / mi
shoes: Cascadia (grey)

6 laps of Bridal Trails. laps were 37/40/44/47/51/49 minutes. Last four laps were in the dark through mud, in the rain. My flashlight died halfway through the last lap. Glowsticks marking the turns were useful. I had an upset stomach even before the start, so I expected to go slow, but I got caught up in the excitement the first two laps and paid for it later.

C • Thanks 6

Course 7 - Splits

Friday Jan 9, 2009 #

Cycling 47:33 [3] 12.3 mi (3:52 / mi) +520ft 3:43 / mi
slept:8.5

bike to work through Disco/Magnolia Bluffs. Headwind along the water.

Cycling 20:00 [3] 3.5 mi (5:43 / mi) +420ft 5:08 / mi

Thursday Jan 8, 2009 #

Running 28:21 [2] 3.3 mi (8:35 / mi) +20ft 8:32 / mi
shoes: Brooks GTS 8

Climbing 1:15:00 [3]

VW:10a,10b(1),10d,10d,11c(4),10d(2)
I had to work a couple moves for a while on the 11c, but actually completed them all. I'll have to try it again next time. Last climb I was playing around finding the most elegant line. I should do it clean next time.

Running 32:57 [2] 3.3 mi (9:59 / mi) +400ft 8:57 / mi
shoes: Brooks GTS 8

very easy run home. Still sore from Tuesday.

Wednesday Jan 7, 2009 #

Cycling 35:00 [2] 7.0 mi (5:00 / mi) +400ft 4:45 / mi

Tuesday Jan 6, 2009 #

Climbing 1:00:00 [3]
slept:7.0 weight:159lbs

VW: 5.10a,10c,10c,10d(3),10d(3)

Core 15:00 [3]

Running 30:00 [2] 3.5 mi (8:34 / mi) +20ft 8:31 / mi
shoes: Brooks Infiniti

run to work

Running 1:15:25 [3] 9.0 mi (8:23 / mi) +550ft 7:55 / mi
shoes: Brooks Infiniti

Run from work to Greenlake via lower Magnolia

Running 47:18 [3] 5.8 mi (8:09 / mi) +100ft 8:01 / mi
shoes: Brooks Infiniti

A couple laps around Greenlake, then run to pub.

Running 38:10 [3] 4.4 mi (8:40 / mi) +500ft 7:50 / mi
shoes: Brooks Infiniti

Eat burger and beers, then try to run home. I almost puked. This must be good Colinoba training.

C • Not good 2

Monday Jan 5, 2009 #

Running 1:00:00 [3] 6.9 mi (8:42 / mi) +400ft 8:15 / mi
shoes: Brooks Infiniti

run to work and back. Time est.

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