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Training Log Archive: spinner

In the 7 days ending Aug 18, 2012:

activity # timemileskm+m
  Orienteering3 3:33:09 10.94 17.61 306
  Running4 2:27:20 7.11 11.44 60
  Cycling1 33:01 9.68(17.6/h) 15.58(28.3/h) 87
  Cycling - Stationary1 30:00
  Total7 7:03:30 27.73 44.63 453

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SuMoTuWeThFrSa

Saturday Aug 18, 2012 #

Running warm up/down 30:00 [2]

1 PM

Orienteering race 39:23 [4] 5.0 km (7:52 / km) +55m 7:28 / km

COC middle. the grass was shorter than in the sprint which made running easier (thank you cows), but the forest was very thick. only really made one mistake, I drifted to far north when crossing the marsh on the way to 11 but I was able to relocate quickly.

Friday Aug 17, 2012 #

Orienteering 1:00:00 [1]

checking out the model map.

Running warm up/down 30:00 [2]

Orienteering race 20:38 [5] 3.1 km (6:39 / km) +100m 5:44 / km

COC sprint. the entire course was in tall grass so it was incredibly physical. the orienteering was pretty dead simple though. it would have been very easy for late starters, all they would have to do was follow the trail around the course.

Wednesday Aug 15, 2012 #

6 PM

Running 1:17:41 intensity: (3:43 @1) + (33:46 @2) + (23:50 @3) + (13:26 @4) + (2:56 @5) 10.71 km (7:15 / km) +36m 7:08 / km
ahr:164 max:194

OOC running training. went down to mud lake and did 4x430m with 1 min rest along the path between the plant and the fence at the start of the trail. then did a ~600m length along the road with Nick, 1 min rest then ran back alone. then did another 4x430m on the trail before heading back to Frank Ryan.

Tuesday Aug 14, 2012 #

7 PM

Cycling 33:01 intensity: (6 @1) + (1:47 @2) + (26:42 @3) + (4:26 @4) 15.58 km (28.3 kph) +87m
ahr:174 max:187

Monday Aug 13, 2012 #

Cycling - Stationary 30:00 [3]

Sunday Aug 12, 2012 #

11 AM

Running warm up/down 9:39 intensity: (4:33 @1) + (5:06 @2) 0.73 km (13:12 / km) +24m 11:20 / km
ahr:135 max:163

Orienteering 1:33:08 intensity: (2:40 @1) + (55:35 @2) + (33:47 @3) + (1:06 @4) 9.51 km (9:48 / km) +151m 9:05 / km
ahr:158 max:180

Training at Mono Cliffs Provincial Park. I ran part of the M21 course from the Ontario orienteering champs in 2009. There was a lot of open field running in tall grass which was brutally slow, but is good practice for the COCs I guess.

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