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Training Log Archive: markg

In the 7 days ending Sep 2, 2006:

activity # timemileskm+m
  Running4 3:12:00 15.97(12:01) 25.7(7:28) 80
  Orienteering1 55:37 4.72(11:47) 7.6(7:19) 11530 /35c85%
  Yoga1 45:00
  Total4 4:52:37 20.69 33.3 19530 /35c85%

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Saturday Sep 2, 2006 #

Orienteering race (Alberta Middle Champs) 37:31 [5] ***** 4.6 km (8:09 / km) +115m 7:15 / km
ahr:182 max:193 spiked:14/15c shoes: Olway Somethings

1st place by 2 sec to Brian May. I had a good race making only one navigational error (40s on #12). Pace seems sort of slow, only 5 splits under 8min/km, but looking at my HR data, I don't think I could have managed any faster -- my max HR for the race was 193 which I thought was my maximum until the sprint later in the day.

Lost 30 sec on #2 also after cutting the side of my head open by running into the end of a pine branch. The resulting headache didn't affect me too much!.

Took the lead in the race for the first time in the finish chute!

Orienteering race (Albert Sprint Champs) 18:06 [5] ***** 3.0 km (6:02 / km)
ahr:183 max:194 spiked:16/20c shoes: Olway Somethings

An interesting sprint around a scout scamp -- lots of little tracks through some small buildings, the vegetation was quite thick in a lot of places. I would probably have taken 2nd place but got a bit confused at the end and skipped control 19 (out of 20).

I had trouble warming up, was certain I was going to get a stitch, so I started slowly and eventually the would be stitch faded away.

I tried to concentrate on my flow through the controls but it was very difficult for a number of reasons. The map seemed to be printed badly and it was very hard to see the course marked on the map without slowing down or stopping. Running through the thick vegetation at sprint speeds on short controls also contributed.

Made a few little mistakes prior to my blow-up; maybe 1 min overall. Would have been happy with this result had I not mispunched.

Running warm up/down 45:00 [3] 5.0 km (9:00 / km)
shoes: Olway Somethings

Warm up and down for the middle and sprint races

Friday Sep 1, 2006 #

Running 40:00 [3] 5.0 km (8:00 / km)
shoes: Asics Gel 2100

Run to UoC for a light session at the gym. Took the UoC sprint map and ran a few random legs.

Wednesday Aug 30, 2006 #

Running (with stretching) 30:00 [3] 4.3 km (6:59 / km)
shoes: Adidas Supernova Control

Legs a bit sore after Monday night's ints so went for a run and stretch to loosen things up.

Monday Aug 28, 2006 #

Yoga (Vinyasa) 45:00 [3]

Hard class in the sauna. There too many poses requiring much more flexibility than I possess.

Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Asics Gel 2100

Running from work to yoga and back. Kept a nice quick pace and felt pretty good. Had to stop for traffic a few times.

Running intervals 17:00 [5] 3.9 km (4:22 / km) +80m 3:57 / km
ahr:179 max:189 shoes: Asics Gel 2100

Interval training with FWOC, run by Gord of Gord's Running Store. We followed a 560m loop around Pearce Estates with a bit over 10m climb each loop. Intervals were 1, 2, 3, 3, 2, 1 minutes with 1 min floats. I took off hard on the first and got a bit lactic and felt really tired after. Jonathan Winn overtook me briefly on the first 3 min int but I jogged past him on the float and he dropped off after that. Max HR of 189 on the last int is the highest I've seen lately.

Running warm up/down 45:00 [3] 5.0 km (9:00 / km)
shoes: Asics Gel 2100

Jogging to Pearce Estates from work (~3.3km), warm up for ints, and a form session after the ints.

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