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Training Log Archive: RobB

In the 7 days ending Jul 11, 2010:

activity # timemileskm+m
  Running9 6:40:42 40.6(9:52) 65.34(6:08)
  Orienteering6 4:25:09 23.62(11:14) 38.01(6:59)
  Total12 11:05:51 64.22(10:22) 103.35(6:27)

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Sunday Jul 11, 2010 #

10 AM

Orienteering warm up/down 50:00 [1] 3.0 mi (16:40 / mi)

Warm up and then a long warm down re running most of the course.
11 AM

Orienteering race 43:09 [4] 2.91 mi (14:50 / mi)

Brandwine middle race. Also a WRE. Giddy from the result of my last WRE race I wanted to have a good race but was a bit put off by the area's reputation - slow, rocky, very tough physically and technically. Was too conservative to start with (giving the area too much respect) and then pushed on too much without being careful enough. This resulted in some time loss through the middle portion. The last 3rd was faster and the orienteering more straightforward (well at least what I thought) and I made a spectacular 4 minute parallel error. In sum, great race in a fantastic, unique orienteering area but I was no match for the challenge.
6 PM

Running 50:00 intensity: (20:00 @1) + (30:00 @4) 6.8 mi (7:21 / mi)

Steady run around Lost lake trails. Didn't want to just jog so through in 30 minutes of Foxdahl intervals. Not maximal efforts but enough to break me out of my torpor.

Saturday Jul 10, 2010 #

8 AM

Running warm up/down 15:00 [1] 1.5 mi (10:00 / mi)

Orienteering race 17:05 [5] 2.45 mi (6:58 / mi)

Sprint race around Whistler Village. Early start and felt pretty groggy beforehand. Triple espresso helped but not enough. Great sprint race - well planned and tricky throughout. Got creamed by Patrick but held on for 3rd place.
5 PM

Running 1:05:00 [1] 6.9 mi (9:25 / mi)

Easy nice run with Clare in the afternoon up to a nearby lake. Fantastic pine woodland and freezing glacier lake - but couldn't resist taking a dip.

Friday Jul 9, 2010 #

Orienteering 1:29:00 [4] 8.6 mi (10:21 / mi)

Long race at Lost lake in Whistler. Awesome area - lots of tracks (mountain bike) and thick but penetrable forest. Really tough in the heat. Finished second but lost lots of time.
8 AM

Running 44:30 [1] 5.0 mi (8:54 / mi)

Easy run from campsite. Did it all in my vibrams. Fine on clean trails but a bit sore on pebbly tracks.
4 PM

Running warm up/down 28:00 [1] 3.2 mi (8:45 / mi)

Easy warm up and warm down.

Thursday Jul 8, 2010 #

(rest day)

Rest day feeling tired. Spent most of it by a lake in Pemberton.

Wednesday Jul 7, 2010 #

10 AM

Orienteering 48:30 [4] 4.4 mi (11:01 / mi)

Middle distance - great but tough race. Map was a bit out of date but pretty good. Had to keep pushing in order to get anywhere.

Running 30:00 [1] 3.2 mi (9:22 / mi)

Easy warm up and down.

Tuesday Jul 6, 2010 #

6 AM

Running 1:34:00 intensity: (24:00 @2) + (40:00 @3) + (30:00 @4) 7.4 mi (12:42 / mi)

Pre breakfast session which turned out to be abit more epic than planned. Aim was 6x 5.00 efforts uphill after a 10 min warm up taking the reps steady and controlled and then to have a steady descent. Once I had finished my uphill efforts I could see the top of the (snowcapped) hill. It was much trickier and further getting to the top then I envisaged - loose rocks, snow and ice made progress tricky. The views were worth it though and I had 360 panoramic of snow capped peaks while the sun came up above the hillside behind me. Steady descent which got faster as the trails got better. All in the run had about 1000m climb.  

Then had breakfast by the picnic bench next to the tent at which point Clare popped her head out of the tent and wondered why I had such a big grin on my face.
4 PM

Running warm up/down 26:40 [1] 2.4 mi (11:07 / mi)

Warm up and down (with Clare). It was hot!

Orienteering 17:25 [5] 2.26 mi (7:42 / mi)

Sprint around a Uni campus. Struggled to get myself motivated before the race. Head went down at 2 when I couldn't find the control on a steep dusty hillside. Turned out it was buried and I had run past it. Rest of course went ok but a few hesitations and mistakes. Really good fun.

Monday Jul 5, 2010 #

Running 47:32 [3] 4.2 mi (11:19 / mi)

Feeling very tired today but put an easier day to good use by pottering up from Golden to Glacier national park. Went for a run from (the cold) campsite up to a lake. Ran very steadily up and down (425 m ascent). 

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