Training Log Archive: mikeminiumIn the 7 days ending Oct 25, 2009:
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Saturday Oct 24, 2009 #
Event: ICO Halloween Night O
orienteering race 1:35:09 [4] ***** 7.6 km (12:31 / km) +282m 10:34 / km
16c shoes: Jalas hi-top O' shoes
Red course at US Champs. Cat's Meow map near Plymouth, WI.
Friday Oct 23, 2009 #
Event: US Individual Champs 2009
orienteering race 1:02:54 [3] **** 4.6 km (13:40 / km) +165m 11:36 / km
shoes: Jalas hi-top O' shoes
rainy day in the kettle-moraine area of Wisconsin. Hepcat map near Plymouth, WI. Training event for US Champs. Overshot #4 and relocated on the trail, costing me perhaps 3-4 minutes Otherwise, fairly clean for a glasses-fogged rainy day in technical terrain.
Course length published on map is 4.4 km, but there was at least 100m run each way from the actual start/finish to the triangle on the map, so I'm calling it 4.6.
Course length published on map is 4.4 km, but there was at least 100m run each way from the actual start/finish to the triangle on the map, so I'm calling it 4.6.
Wednesday Oct 21, 2009 #
walking 4:00:00 [1]
weight:160lbs
seal-coating driveway. actual job took about 8 hours.
Tuesday Oct 20, 2009 #
road running warm up/down 18:30 [1] 2.0 mi (9:15 / mi)
weight:159lbs shoes: Starter Carson 2
warm up (1 mile, time estimated) and cool down (1 mile in 9:03) at Joyce Park.
road running intervals 30:46 [4] 4.0 mi (7:42 / mi)
shoes: Starter Carson 2
Joyce Park Bike Path. 2 minute recovery between each mile. First 3 miles, I ran at 8:00 pace as a "rabbit" for the girls to catch. They started from 10 to 40 seconds behind me based on their target pace. I ended up going just a little fast on all 3 miles. The fourth mile was an extra one for myself, pushing harder.
7:52, 7:55, 7:48, 7:11
7:52, 7:55, 7:48, 7:11
Monday Oct 19, 2009 #
road running 34:26 [3] 4.0 mi (8:37 / mi)
weight:159lbs shoes: Starter Carson 2
Joyce Park. Bike Trail. 90% on grass parallel to the paved path. North to the dam & back.