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Training Log Archive: pi

In the 7 days ending Jul 17, 2011:

activity # timemileskm+m
  Orienteering Forest2 2:15:51 10.82(12:33) 17.42(7:48) 550
  Running Rough1 42:29 3.74(11:22) 6.01(7:04) 253
  Orienteering City/Park1 22:05 2.95(7:29) 4.75(4:39) 6
  Total4 3:20:25 17.51(11:27) 28.18(7:07) 809

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Sunday Jul 17, 2011 #

Orienteering Forest 1:41:57 [4] 12.0 km (8:30 / km) +550m 6:55 / km

WCOC Long WRE. 5th place, about 11 min behind Will C. Super nice arena in a park downtown Whitehorse. Finish chute was the bridge across the Yukon River. Tough, tough course and a great test for a WRE. Gnarly woods, most white was semi-light-green, running was slow and I got pushed off my bearings all the time. Lots of climb. Was slow in the first quarter of the course, but started to find better flow halfway on the long leg to 6. After that was steady with decent flow and good map contact until I lost a few minutes at 17 where I could not understand the clearing around the control. Probably lost a total of 4 to 5 minutes, but still felt fairly happy. Good training for the COCs next weekend ;)

Saturday Jul 16, 2011 #

9 AM

Orienteering Forest 33:54 [4] 5.42 km (6:15 / km)

WCOC Middle in Whitehorse. Started an hour early so I could do the race announcing. It was really cool to run a championship course completely alone in the woods. First half of the course was intricate navigation small hills and depressions, should be my cup of tea, but I lost focus around control 4 and 5, losing probably 1:30 or so. No big mistakes for the rest of the way, but not fit enough on the very physical last loop. 7th place, almost 4 min behind Patrick G. Robbie and Eric K were not far behind Patrick, and those three were well ahead. I had about 1:30 up to 4th. I have to race myself into shape if I'm going to have any chance of a medal at the COC races!

Wednesday Jul 13, 2011 #

7 PM

Orienteering City/Park 22:05 intensity: (41 @1) + (2:23 @2) + (3:38 @3) + (9:32 @4) + (5:51 @5) 4.75 km (4:39 / km) +6m 4:37 / km
ahr:152 max:176

Fun little WET at the Olympic Village, two loops and some butterfly forking. Missed the mass start, so took the first loop as a warm-up and then tried to push race pace on the second loop. Went well in the beginning, but then some missing flags disrupted the flow.

No warm-up or cool-down today, not so good.

Monday Jul 11, 2011 #

7 PM

Running Rough 42:29 intensity: (39 @1) + (14:01 @2) + (22:03 @3) + (5:46 @4) 6.01 km (7:04 / km) +253m 5:50 / km
ahr:134 max:161

Quick run behind the house. Checking out some trails I have not been on before, lower down below BP and closer to the residential. Some pockets of nice woods here and there. BP back home.

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