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Training Log Archive: biggins

In the 7 days ending Aug 18, 2012:

activity # timemileskm+mload
  run4 2:17:12 12.12 19.51 750462.1
  orienteering3 1:52:09 10.02(11:11) 16.13(6:57) 13256 /60c93%359.6
  mtn bike2 1:15:02 12.37(9.9/h) 19.91(15.9/h) 418187.3
  dp roller ski1 51:54 8.43(6:09) 13.56(3:50) 6191.2
  roller ski1 37:51 6.78(5:35) 10.91(3:28) 130100.3
  Total9 6:54:08 49.72 80.02 143656 /60c93%1300.5

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Saturday Aug 18, 2012 #

11 AM

run warm up/down 10:57 [2] 1.59 km (6:55 / km) +2m 6:52 / km

orienteering race 53:04 [3] *** 6.3 km (8:25 / km) +27m 8:14 / km
spiked:17/18c

COC middle. I had set my expectations appropriately low enough that I was pleasantly surprised to be having some fun out there. Some fields and some swampy thick woods, but the green wasn't prickly, just thick. One disaster mistake for 8 minutes towards the end, but everything else was pretty clean. Plus it was breezy today so less hot and many fewer bugs.

edit: quickroute. solid except for 15, which we'll just pretend wasn't actually part of the course.

COC Middle - Course 10 - Splits

Friday Aug 17, 2012 #

4 PM

run warm up/down 9:59 [2] 0.77 mi (12:58 / mi) +1m 12:55 / mi

orienteering race 21:02 [3] ** 3.62 km (5:48 / km) +71m 5:17 / km
spiked:15/16c

COC sprint WRE in Edmonton. Meh. I was a bit underwhelmed by this, I guess maybe I've recently just had a good run of really good events in Canada. It was just a big grassy field with lots of herd paths and really tall grass, so the running sucked and you fell in lots of holes you couldn't see. Navigation was just go straight for a while then punch a control. In retrospect a lot like the boring field levels in CF. Not sure what the results were, it sounds like half the start list might have been off by a minute. Also there are mosquitos here. Angry, angry mosquitos. In groups. Flocks even.

edit: quickroute. straight for everything except 4, because there was an old-people-course-herd-path going up the hill which was way easier than the crappy grass.

run warm up/down 7:00 [2]

Thursday Aug 16, 2012 #

12 PM

mtn bike 44:34 [3] 7.48 mi (10.1 mph) +282m

Around TD. Back to blue skies and sunshine again. The finally posted (randomly in the middle of the woods) a real map of the new Euer Valley boundary, and a quick look on the way by didn't show anything unexpected, but at least its good to have the real property lines (since the private property locals at the end of the valley are somewhat unpleasant).

Now, to canadia!

Wednesday Aug 15, 2012 #

5 PM

dp roller ski 51:54 intensity: (20 @1) + (41 @2) + (14:02 @3) + (36:51 @4) 13.56 km (3:50 / km) +6m 3:49 / km
ahr:151 max:164 shoes: Niflheim Ed McSpecials

Pre-orienteering ski workout. DP down along the lake and then into the west end neighborhood a bit. Took out the Niflheims to see if they got longer during the winter. I think they just got louder.
6 PM

orienteering race 20:57 intensity: (9 @1) + (31 @2) + (1:21 @3) + (18:35 @4) + (21 @5) *** 3.66 km (5:43 / km) +22m 5:33 / km
ahr:157 max:172 spiked:20/22c

Jonis's course at Donner Lake. map. Nailed almost everything, except where I got distracted by Carol. Didn't swim the river, though only because I have to take these shoes on the plane tomorrow.

orienteering 17:06 intensity: (18 @1) + (39 @2) + (10:13 @3) + (5:56 @4) ** 2.54 km (6:44 / km) +12m 6:35 / km
ahr:143 max:154 spiked:4/4c

Control pickup with Sam.

Tuesday Aug 14, 2012 #

8 AM

roller ski 37:51 intensity: (8:37 @1) + (6:11 @2) + (12:51 @3) + (10:12 @4) 10.91 km (3:28 / km) +130m 3:16 / km
ahr:126 max:160 shoes: v2 aeros #2

Easy morning ski. Didn't have any spare tubes, so I dug out the old pair of skis and frankensteined a whole wheel off of them, which mostly works. Swapped out the busted pole tip for a shiny blue Tips by Ed™, and things are as back to new as they ever get.

Monday Aug 13, 2012 #

5 PM

mtn bike 30:28 intensity: (13:14 @1) + (12:11 @2) + (4:18 @3) + (42 @4) + (3 @5) 4.89 mi (9.6 mph) +136m
ahr:114 max:248

Easy ride around TD. The trails are now officially destroyed for the season by the horses, its 6" of dust over cobble sized potholes. A quickie rainstorm rolled through right in the middle, which cooled things off a bit and got everything plenty dirty.

Sunday Aug 12, 2012 #

8 AM

run warm up/down 9:55 intensity: (31 @1) + (4:44 @2) + (2:42 @3) + (1:58 @4) 0.88 mi (11:19 / mi) +34m 10:06 / mi
ahr:130 max:154

run race 1:12:36 intensity: (19 @1) + (14 @2) + (56 @3) + (1:09:41 @4) + (1:26 @5) 6.5 mi (11:10 / mi) +713m 8:20 / mi
ahr:159 max:169

Northstar Mountain Run. Pretty fun race, mostly fire road winding up the ski area, but some singletrack here and there. All good footing. It was actually easier than I was expecting, having only the Baldy race to compare it to (which is +1 mile, +1500' climb, and finishes 1500' higher), this one has flat sections that you're supposed to go faster on or something. Jonis finished third, JP was like 10 or so, and Carol was a little behind me but second in her class.
11 AM

run 26:45 intensity: (57 @2) + (14:43 @3) + (10:41 @4) + (24 @5) 2.99 mi (8:57 / mi)
ahr:146 max:170

Back down the mountain weaving down the downhill trails.

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