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Training Log Archive: BP

In the 7 days ending Sep 12, 2009:

	activity	#	time	miles		km		+m
	Running	4	2:28:19	18.54	(8:00)	29.84	(4:58)	300
	Orienteering	1	2:25:42	5.97	(24:26)	9.6	(15:11)	250	15 /	23c	65%
	Walking	5	2:25:00	8.99	(16:08)	14.47	(10:01)
	Strength	2	2:05:00	16.45		26.47
	Track	1	5:49	1.0	(5:49)	1.61	(3:37)
	Total	7	9:29:50	50.95		81.99		550	15 /	23c	65%
averages - weight:63kg

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Saturday Sep 12, 2009 #

Event: Pawtuckaway Camping Weekend

Walking warm up/down 25:00 [2] 2.4 km (10:25 / km)

Orienteering 56:16 **** 4.9 km (11:29 / km) +90m 10:31 / km
spiked:9/14c

Pawtuckaway Green course- rain and more rain- nice technical course set by Ernst L- should have worn contacts as glasses fogged and I started seeing phantom boulders- blew about 8 mins most on #5 (4) -ran too high and over shot, mislocated off the wrong swamp on route to 9 cost a bit too. Other bobbles smallish amounts of time -otherwise steady. Actual distance 5.8km.
So I see why PW gets billed as probably the most technical area in NA- many boulders amongst subtle glacial terrain.

Orienteering (Wicked hard night O) 1:29:26 [3] ***** 4.7 km (19:02 / km) +160m 16:16 / km
spiked:6/9c

Couldn't resist trying this- caveat do not get injured! Brought my 30 year old Silva head set out of retirement seemed to charge up OK- gear check time expected to blind JJ with 30W of power- alas a mere flicker- so ran with secondary- which is a very smart move on behalf of organizer! So aimed for about 90 mins of fun- and indeed it was - found all I set out to with only modest problems at 3- only person I saw was BL at 8. Good navigation practice

C • alas a mere flicker... 2

Friday Sep 11, 2009 #

Running (easy trail) 19:40 [3] 2.5 mi (7:52 / mi)

Carlisle Pines lunchtime run after visit to dentist

Thursday Sep 10, 2009 #

Walking warm up/down 15:00 [2] 1.0 mi (15:00 / mi)

Strength (strength) 35:00 [3]

Core and legs (squats, sumo, lunges)

Strength (spin hill intervals) 30:00 [3] 9.2 mi (3:16 / mi)

Wednesday Sep 9, 2009 #

Walking 15:00 [2] 1.0 mi (15:00 / mi)

Running warm up/down 17:30 [2] 2.0 mi (8:45 / mi)

Track race 5:49 1.0 mi (5:49 / mi)

Had to move track up a day. Conditions were pretty good so thought I would try for a mile time. Started OK, but lost it in the middle- had a head wind on the home straight- but picked up on last lap. Laps were: 1:25 , 1:31, 1:31, 1:21 (409m) for 5:49.46 somewhat off last years 5:27 effort- oh well! Maybe the long weekend runs and end of work day state (focus) took a toll. Otherwise feeling pretty happy with physical state with 1 month to go.

C • 5:49 2

Tuesday Sep 8, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)
weight:63kg

Strength (strength and stretching) 35:00

Core and upper. Stretching calf, hams and quads

Strength (Spin) 25:00 [3] 7.25 mi (3:27 / mi)

Monday Sep 7, 2009 #

Walking warm up/down 1:10:00 [2] 4.0 mi (17:30 / mi)

Running (xc trail) 30:23 6.6 km (4:36 / km) +60m 4:24 / km

Another great day for running - GB ski trails

Sunday Sep 6, 2009 #

Running (long trail) 1:20:46 16.0 km (5:03 / km) +240m 4:42 / km

Nice "fall" day (60deg, 55%). Steady run entirely on trails (200m road) from Cranberry Bog, canal to Morse trail to GB Tophet swamp loop to XC trails, Woodchuck trail, pastures to Ski barn to west side Lowell to Curve to canal and back to Bog. Easy pace with a bit more effort on the hills and towards the end but felt good.

C • Run 4

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