Training Log Archive: spinnerIn the 7 days ending Oct 9, 2011:
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Sunday Oct 9, 2011 #
Running warm up/down 15:00 [2]
Orienteering race 1:29:09 [3] ***** 7.3 km (12:13 / km) +125m 11:15 / km
Ottawa O-fest Long at the "Barrens". good race apart from a mistake on first control, thinking I was farther than I really was. the rest of the course was pretty clean but slow. always nice to run on the Barrens.
Saturday Oct 8, 2011 #
11 AM
Running warm up/down 20:00 [2]
Orienteering race 34:29 [4] ***** 4.0 km (8:37 / km) +60m 8:01 / km
Ottawa O-fest middle at Hidden Meadow and Spreckley's trails. this was an amazing race, probably my best race this year. I felt I had good speed through the forest and I didn't make any real mistakes. and I got the fastest time on the course.
4 PM
Running warm up/down 15:00 [2]
Orienteering race 18:43 [4] *** 2.7 km (6:56 / km)
O-fest sprint at Beaverbrook. ok race. I was a bit sloppy on some of the controls in the forest, but overall It went fairly well. the course was a lot more in the forest then what I had expected which made it a bit bland. more controls around the buildings would have made it a bit more interesting.
Friday Oct 7, 2011 #
Running warm up/down 20:00 [2]
easy warm-up for the weekend.
Thursday Oct 6, 2011 #
Running race 30:18 [4] 7.0 km (4:20 / km)
Turkey Trot invitational at St. Michael's CHS. really nice race with lots of running on trails in the forest instead of on grass. there weren't any big hills but there were some small ups and downs.
Running warm up/down 20:00 [2]
Wednesday Oct 5, 2011 #
Running warm up/down 15:00 [2]
easy warm-up
Tuesday Oct 4, 2011 #
3 PM
Core Strength 30:00 [3]
XC running practice. did a circuit training exercise with laps of the track then core/strength exercises.
Running 20:00 [3]
Monday Oct 3, 2011 #
7 AM
Running 35:00 [3] 7.8 km (4:29 / km)
morning XC practice. we did the same run as last monday.