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Training Log Archive: CHARLIE-B

In the 7 days ending Jun 24, 2012:

activity # timemileskm+mload
  Running2 2:22:39 15.49(9:12) 24.93(5:43) 22157.8
  Orienteering2 2:04:15 6.78(18:20) 10.91(11:23) 21554.2
  Walking2 36:08 1.92(18:47) 3.09(11:40) 759.3
  Total4 5:03:02 24.2(12:31) 38.94(7:47) 511121.4
  [1-5]4 5:02:56

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MoTuWeThFrSaSu

Sunday Jun 24, 2012 #

12 PM

Walking warm up/down ("Walk" to start) 19:36 intensity: (3 @0) + (8:08 @1) + (4:57 @2) + (5:32 @3) + (56 @4) 1.5 km (13:05 / km) +57m 10:59 / km
ahr:125 max:163 shoes: X-Talon 212

Orienteering race 1:15:02 intensity: (1 @0) + (36 @1) + (8:27 @2) + (38:02 @3) + (27:56 @4) **** 5.6 km (13:24 / km) +151m 11:48 / km
ahr:146 max:164 shoes: X-Talon 212

Down the wrong spur 7-8. Lost 4:10.
Missed 9 - a little too far down the slope. Veg really iffy around there. Lost 4:15.
Went for the wrong rockpile on 10. Lost 1:25.

Total losses 9:50. Would not have gained a place if I hadn't made them.

QR

Saturday Jun 23, 2012 #

11 AM

Orienteering race 49:13 intensity: (1:38 @2) + (15:20 @3) + (32:15 @4) *** 5.31 km (9:16 / km) +64m 8:45 / km
ahr:151 max:163 shoes: X-Talon 212

Scale was 1:7500 and still needed reading glasses for the dunes.

Overshot on 5. Lost 1:10. Ended up in the wrong depression on 9, but really didn't think much of the control placement once I found it. 3:00 error. Bit hesitant and slow on 11. Maybe should have gone straight on 12. Seriously held up by a big dog off the leash on 13. Lost 1:00. Followed the tree planting lines from 15, but maybe should have fought to keep north instead. Totally overshot 16 in the end. Lost 1:40.

Total losses 7:50

QR

Friday Jun 22, 2012 #

5 PM

Running long 1:36:37 intensity: (1 @0) + (39 @1) + (24:26 @2) + (49:02 @3) + (22:29 @4) 16.43 km (5:53 / km) +162m 5:36 / km
ahr:143 max:166 shoes: Brooks Ravenna 2 GOLD

Long Run easy. Goal was 16k @ 5:55/k. First lap with Jeanne. Nice circuits North of Elgin through Spynie Palace grounds at the top end.

Tuesday Jun 19, 2012 #

7 AM

Running warm up/down 20:14 intensity: (10 @1) + (2:42 @2) + (11:16 @3) + (6:06 @4) 3.5 km (5:47 / km) +28m 5:33 / km
ahr:145 max:162 shoes: Brooks Ravenna 2 GOLD

Long warmup.

Running tempo (Short Tempo) 25:48 intensity: (1 @0) + (11 @1) + (16 @2) + (1:18 @3) + (15:17 @4) + (8:45 @5) 5.0 km (5:09 / km) +31m 5:00 / km
ahr:160 max:172 shoes: Brooks Ravenna 2 GOLD

Short Tempo pace. Goal 5k @ 5:06/k.

Walking warm up/down 16:32 intensity: (2:44 @2) + (11:57 @3) + (1:34 @4) + (17 @5) 1.6 km (10:22 / km) +18m 9:48 / km
ahr:132 max:168 shoes: Brooks Ravenna 2 GOLD

Stopped and talked to Nancy C. Knackered.

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