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Training Log Archive: AliC

In the 1 days ending May 30, 2011:

activity # timemileskm+m
  Orienteering2 1:07:53 4.54(14:58) 7.3(9:18) 21922c
  Running2 34:47 2.9(12:00) 4.66(7:27) 200
  Total2 1:42:40 7.43(13:49) 11.96(8:35) 41922c
  [1-5]2 1:42:14
averages - rhr:54

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Mo

Monday May 30, 2011 #

8 AM

Running 14:07 intensity: (8 @0) + (2:27 @1) + (11:32 @2) 1.13 mi (12:29 / mi) +97m 9:52 / mi
ahr:137 max:149 rhr:54

Orienteering race 35:38 intensity: (13 @0) + (13 @1) + (1:30 @2) + (7:03 @3) + (19:06 @4) + (7:33 @5) 3.8 km (9:23 / km) +99m 8:18 / km
ahr:170 max:189 12c

Team Trials Middle @ Blue Mountain

Last of the weekend's races, came in 2nd a bit after Andrew, a bit before Jenny (she was ahead all the way til control 10, actually!), first of trialers. A good race, but had to stay what felt like slow to not get confused for 1-6, then picked it up a bit in the slightly less crazy detailed bits. HR reflects that, L5:L4 is way lower today than in the long, which was way lower than in the sprint...

1- timid approaching and in the circle, now don't quite know why...
2- stayed on the trail a bit, then attacked from cliff nose, helped a bit by an Alex hurtling down the hillside on her way to 3...
3- did not go for the marsh crossing! and on the way in, ended up a cliff above even though I was trying to be careful *not* to do that!!
4- saw Alex in front, she must have been better to 3, full speed ahead to catch her
5- with Alex down the corridor a bit, she went up earlier, a bit later, I had a momentary panic that I wasn't sure exactly how long I had come, realized I had been kind of half-conciously pace counting from the trail junction and it was *exactly* time to head up and to the control, phew. Alex still a bit ahead!
6- hurtling down close to Alex, she was leading, counting cliffs, she was going really well, couldn't pass and keep in contact....
7- Alex and I choose different reentrant routes, seems like mine was a bit speedier
8- used little trails a bit
9 - over cliffy hills, then friendly recognizable marshes and in, was super suprised to see Sam coming at me when I punched
10- straightish, could hear Sam right behind, focus focus!
11- uhhhh, mixed up plan, initially wanted to go more straight, then saw how fast Sam was moving on the trail and changed plan... at that point, probably would have been better to stick to mine!! into the control, me chasing Sam chasing Boris
12- race race race, but could not catch on Sam or Boris
finish- hmmm, yeah, not a sprinter, lost time to both Sam and Boris!

Such a great weekend, thanks so so much to everyone who helped out!!!

QuickRoute

1418/2000

Running 8:23 intensity: (5 @0) + (14 @1) + (7:14 @2) + (50 @3) 0.73 mi (11:28 / mi) +10m 11:00 / mi
ahr:144 max:158

11 AM

Running 11:21 intensity: (10 @1) + (5:10 @2) + (6:01 @3) 0.94 mi (12:05 / mi) +93m 9:15 / mi
ahr:151 max:161

Orienteering race 32:15 intensity: (12 @1) + (18 @2) + (6:46 @3) + (19:30 @4) + (5:29 @5) 3.5 km (9:13 / km) +120m 7:52 / km
ahr:170 max:185 10c

Green Rec Course

And it was really fun out there, so I wanted to play again, plus it's good training! Neil said the green should be pretty different than the Red, so headed out to do that.

Also went pretty well, actually faster per k than the real race, but think that's only because I didn't have to go to super-crazy-detailed land on top of the hill again. Not sure how Garmin thinks I did more climb on this course than the Red though...

Pretty smooth the whole way around, but do feel like I wasn't really simplifying much, just picking off pretty much everything on my way... is that over-cautious? It just doesn't seem like terrain that leads to easy simplification because there's just so much there in your way that you're trying to find the best micro-route over or around or making sure you don't fall off cliffs....

QuickRoute

1428/2000

Running 56 intensity: (23 @2) + (24 @3) + (9 @4) 0.1 mi (9:30 / mi)
ahr:158 max:170

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