Training Log Archive: sbergIn the 7 days ending Sep 9, 2012:
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Sunday Sep 9, 2012 #
10 AM
Orienteering race 1:09:23 *** 7.51 km (9:15 / km) +252m 7:55 / km
ahr:146 max:157
Local race at P7 in Gatineau Park. Really good and fun course using the best and most runnable terrain. The best course at local events in recent memory!
Had a very good race. A couple of mistakes, #5 where map was iffy and control maybe in wrong place? #14 where I came out on a trail south of a junction when I should have been north - follow the compass better!!! Did not have the legs to push from 19-20.
Very pleased with my run.
Had a very good race. A couple of mistakes, #5 where map was iffy and control maybe in wrong place? #14 where I came out on a trail south of a junction when I should have been north - follow the compass better!!! Did not have the legs to push from 19-20.
Very pleased with my run.
Wednesday Sep 5, 2012 #
6 PM
Running 1:33:32 * 11.02 km (8:29 / km) +18m 8:25 / km
ahr:133 max:195
Francis training. Tough session.
Warmup with simple street-O matchin controls and control descriptions.
3 sets of O+400 medium speed+400m Fast speed (OMF, 90s rest, MOF, rest, MFO).
800m 3:39m
4x200m with 90s rest. each 200m at 44s.
jog back to FRP.
Warmup with simple street-O matchin controls and control descriptions.
3 sets of O+400 medium speed+400m Fast speed (OMF, 90s rest, MOF, rest, MFO).
800m 3:39m
4x200m with 90s rest. each 200m at 44s.
jog back to FRP.