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Training Log Archive: kensr

In the 7 days ending Aug 24, 2018:

activity	#	time	miles		km		+m	load
O - competition	8	5:46:08	18.18	(19:03)	29.25	(11:50)	354	1467.5
Trail Running	7	2:54:30	8.79	(19:52)	14.14	(12:20)		379.0
Stretching	5	1:25:00
Hiking	1	1:05:00	2.49	(26:09)	4.0	(16:15)		65.0
Total	16	11:10:38	29.45		47.39		354	1911.5
[1-5]	11	9:45:38

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Friday Aug 24, 2018 #

8 AM

Stretching 15:00 [0]

10 AM

Trail Running warm up/down 30:00 [3] 2.2 km (13:38 / km)

O - competition race (COC Middle) 30:50 [5] 2.77 km (11:08 / km) +87m 9:38 / km

Again on a section of the Hidden Lakes map. Not happy with my starts this week, so ran hard right from the beginning. Spent enough time to figure out whether the circled topo lines were for a hole or hill, got the bearing and distance and took off. Banged off the first 9 controls, which were wrapped in a cluster. Then over the ridge to 10 and a couple flat controls to the finish.

Hammered the whole way, and a good time, but looks like I could have shaved 2 minutes by going around the ridge rather than over. That would have been enough for 1st. Still got 3rd out of 40! Clearly the best race of the week.

2 PM

O - competition 31:38 [3] 1.72 mi (18:25 / mi) +87m 15:55 / mi

COC Middle - C-7a - Splits

Thursday Aug 23, 2018 #

7 AM

Stretching 15:00 [0]

12 PM

Trail Running warm up/down 18:00 [2] 1.2 mi (15:00 / mi)

O - competition race (Canadian Champs Long) 1:04:58 [5] **** 5.52 km (11:46 / km)

Hidden Lakes. Technical terrain but route crossed trails several times and made nav much easier. Even so, tricky with kettles and depressions. Took a long trail run and missed noting a trail junction, which left me confused but ultimately in the right spot.
A few nav hesitations early on and bad route choice to 8 which cost me a minute. Pushed hard on the trail runs we had and muscled thru the brush. Felt good the whole time. Today ended up 8th out of 45.

COC Long - C-7a - Splits

Wednesday Aug 22, 2018 #

12 PM

Stretching 20:00 [0]

Stretching and some strength mixed in. On the bluff overlooking the Yukon River. Finished and looked over to the next bench 80’ away to see a bald eagle perched upon it observing my exercise. Quite content to survey the river valley as Greg and I came back and shot some photos.

2 PM

Hiking 1:05:00 [1] 4.0 km (16:15 / km)

Down across the suspension bridge over Miles Canyon and up along the far side of the Yukon.

Tuesday Aug 21, 2018 #

10 AM

Trail Running warm up/down 15:00 [2] 1.0 mi (15:00 / mi)

11 AM

O - competition race (Carcross Desert sprint) 16:51 [4] *** 2.03 km (8:19 / km) +18m 7:57 / km

NAOC Sprint day. First 11 controls around the town streets, houses and railroad crossings. Then into the woods for depressions and little hills. No problems with the course, was really careful reading control numbers which probably slowed me down some

2 PM

O - competition race (HPP Fundraiser) 39:34 [4] ***** 3.6 km (10:59 / km)

Score format where I could skip 5 out of 19 controls due to age bracket. Good plan, but looped around looking for 12 in a thick depression, when in fact I reversed the contours and it was 10 m away on a small bluff. Lost 5 min and had to skip and go to 14. That meant I had to swing back and get 16 a little later, which was well out of my way for another 4 min. Fun race, but challenged by the intricate complexity.

NAOC Sprint - C-4b - Splits

Monday Aug 20, 2018 #

8 AM

Stretching 15:00 [0]

10 AM

Trail Running warm up/down 7:30 [2] 0.6 km (12:30 / km)

O - competition race (Yukon NAOC Relay) 18:50 [5] ** 2.03 km (9:17 / km)

Advanced club relay with Mitch Collingsworth and Greg at biathlon center. Course on and off ski trails and in open forest. Controls intermingled with 3-D archery targets of various animals including dinosaurs. Fast and fun. We did well out of the 27 teams, but not sure how well as we were unofficial being from different clubs.

3 PM

Trail Running 1:04:00 [2] 5.0 km (12:48 / km)

Relaxed run along the lip of the Yukon escarpment. Looking for a way down to the river, but steep clay cliffs the entire run.

Relay - Advanced 1 & 2 - Splits

Sunday Aug 19, 2018 #

10 AM

Trail Running warm up/down 19:00 [2] 1.0 km (19:00 / km)

O - competition race 1:06:09 [4] ***** 4.02 km (16:27 / km) +162m 13:41 / km

NA Middle Lewes Lake. Very complicated glacial terrain with mix of small hills and depressions, covered with trees and deadfall in places.

Slow to first control, be very careful. Picked up speed with each succeeding control as I gained confidence and bounced between hilltops and along ridges between depressions. Had to detour early going to 8 and never got back on the right line. Bounced between hilltops, but they were the wrong ones. Relocated once but that was from an undefined point and unsuccessful. Finally came across another control, checked the code and found it was one of my earlier ones, further away than from where I started. However, took careful bearings and pacing and hit the target with no problems, just 16 minutes lost.

Results about the same as yesterday and would have been respectable without the big error.

6 PM

Stretching 20:00 [0]

Before and after. Getting up from the last time got an instant cramp in my R hamstring and had to work it over some more.

NAOC Middle & WRE - C-7a - Splits

Saturday Aug 18, 2018 #

12 PM

Trail Running warm up/down 21:00 [2] 1.8 km (11:40 / km)

O - competition race (NA Champs) 1:17:18 [4] **** 6.52 km (11:51 / km)

Whitehorse, Yukon long.
Moderately thick one forest with glacial depressions and easy grades. Lost time on first control, careful, but not enough attention to fine contours. Okay after that with a couple minutes on each of two circles, reversed contour profile and looked wrong way. Stopped and figured out problem and found control right away.
15th out of 50 something in class.

NAOC Long & WRE - C-7a - Splits

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