Training Log Archive: cfosp1In the 7 days ending Apr 7, 2012:
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Saturday Apr 7, 2012 #
Running 19:17 [3] 3.71 km (5:12 / km) +7m 5:09 / km
shoes: Nike Air Pegasus+ 27
8.6 °C
Killdeer at the RR tracks.
Strength: Flexibility 20:00 [3]
Orienteering race 1:06:53 [3] ** 9.5 km (7:02 / km) +52m 6:51 / km
ahr:155 max:173 shoes: Inov-8 Roclite 319
8.8 °C
Good course, and decent race. Managed not to make any major mistakes. The open terrain helped a lot. Some of the prairie areas had been burned, making progress much easier. However it was strange to run on deeply blackend ground. At CP1 I deliberately took my time since I tend to make big mistakes early on in a race.
CP3. Instead of following trail SW, I went due S, towards the pond. What a dumb thing to do, especially since I MEANT to take the trail to go to W end of pond ...
CP4. I should have followed the trail up the hill.
CP21. This should have been easy. Instead, I went too far around the pond, past the picknick table.
CP22. Probably getting tired and lacking confidence. It took me too long getting down to the road.
Friday Apr 6, 2012 #
Biking Road 59:25 [3] 26.71 km (2:13 / km) +39m 2:13 / km
ahr:145 max:163 shoes: Schwinn Super Le Tour II
3.9 °C
Beautiful morning. Some observations: Dressed well for temp with thermal base layer, thin polar fleece and high-vis soft-shell top, Craft pxc pants over bike shorts. Weak spot: cold feet. NO traffic of any type till I got to UMN campus. Light oncoming bike traffic on Cedar Lake Trail plus a HS track team on a morning jog, well behaved and friendly. Saw the sun rise in my rear-view mirror. Just on the Minnetonka border, on Ford Rd, N of Cedar Lake Rd, three deer, uncomfortably close at about 10 m, no idea which way they would jump. Some frost on the lawns.
Biking Road 1:01:46 [3] 26.77 km (2:18 / km) +40m 2:17 / km
ahr:152 max:170 shoes: Schwinn Super Le Tour II
16.3 °C
Seemed like there was a little more of a head wind.
Strength: Flexibility 22:00 [3]
Wednesday Apr 4, 2012 #
Running 19:29 [3] 3.64 km (5:21 / km) +13m 5:15 / km
ahr:141 max:153 shoes: Nike Air Pegasus+ 27 Trail WR
5.1 °C
Back to gloves and tights.
Strength: Flexibility 20:00 [3]
Tuesday Apr 3, 2012 #
Running 32:40 [3] 6.21 km (5:16 / km) +24m 5:10 / km
ahr:145 max:158 shoes: Nike Air Pegasus+ 27 Trail WR
7.9 °C
Strength: Flexibility 18:00 [3]
Monday Apr 2, 2012 #
Running 20:51 [3] 3.7 km (5:38 / km) +6m 5:35 / km
ahr:138 max:149 shoes: Nike Air Pegasus+ 27 Trail WR
10.3 °C
Strength: Flexibility 20:00 [3]
Sunday Apr 1, 2012 #
Running 29:12 [3] 6.13 km (4:46 / km) +22m 4:41 / km
ahr:155 max:174 shoes: Nike Air Pegasus+ 27
8.1 °C
Mellie got to chase a few geese along Energy Park Ct, what fun! A worker at one of the shps along the way had to come and look to see what all the ruckus was about, he laughed and waved at me and the crazy dog. Kicked up that pace a notch today.
Strength: Flexibility 20:00 [3]