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Training Log Archive: jmnipen

In the 7 days ending Jul 11, 2010:

activity	#	time	miles		km		+m
Orienteering	8	8:09:26	33.94	(14:25)	54.62	(8:58)	1546
Running	3	1:02:59	5.99	(10:30)	9.65	(6:32)	127
Running (Trails)	3	1:00:34	4.1	(14:47)	6.59	(9:11)	66
Running (Terrain)	1	34:41	1.97	(17:36)	3.17	(10:56)	62
Total	9	10:47:40	46.0	(14:05)	74.03	(8:45)	1801
[1-5]	9	10:09:58

2:56

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Sunday Jul 11, 2010 #

10 AM

Running (Trails) warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: VJ Supra

Orienteering race 39:15 [4] **** 4.0 km (9:49 / km)
shoes: VJ Supra

After sprint event, had time to do some bearwatching in almost by the centre of the city. A bear at 1 year crossed the street and went straight into the village. Was mostly confused, but great to see one before going back home.

8 AM

Running warm up/down 22:26 1.96 km (11:28 / km) +3m 11:23 / km
ahr:112 max:145 shoes: Asics Hyperspeed 3

easy warmup before sprint race

Orienteering race (Sprint) 16:57 ***** 3.98 km (4:16 / km) +6m 4:14 / km
ahr:164 max:176 shoes: Asics Hyperspeed 3

Technical sprint. Was able to wear racing flats and track clothes; only roads today, so great stuff.

Tough first control, and had a large hessitation going to 2nd, and also went slightly wrong out of it. Started 1 min ahead of mike, and coming out of 4, could see him running towards it. figured the distance would take around 35-45 seconds, so he had caught up a little. Thought i was off at a shaky start. Later saw Eric Kemp, so felt better about my race, and was trying franticly to take his back. he made a strange ruite choice on the long leg, so lost him after that. He was a small distance behind after going out of 9 of long leg, and didnt really see him since then. After some more complicated legs, ran well and hard, but really had to look hard at the map and read correctly. Had a good sprint to finish, and was announced as the leading, so i was like "holy shit". Patrick did beat me in the end with over 1.5 minutes, but it was fairly correct time difference comparing to 5km time.

Friday Jul 9, 2010 #

Event: Barebones 2010

4 PM

Running (Trails) warm up/down 13:06 0.91 km (14:20 / km) +22m 12:48 / km
ahr:111 max:140

Orienteering race 1:38:03 **** 13.43 km (7:18 / km) +575m 6:01 / km
ahr:164 max:177 shoes: VJ Supra

Thursday Jul 8, 2010 #

3 PM

Running 32:12 6.45 km (5:00 / km) +121m 4:34 / km
ahr:133 max:148 (rest day) shoes: Mizuno WR12 (2009)

Wednesday Jul 7, 2010 #

10 AM

Running (Trails) warm up/down 22:28 [2] 2.68 km (8:24 / km) +44m 7:45 / km

Orienteering race 1:10:40 [4] 8.51 km (8:18 / km) +305m 7:03 / km
shoes: VJ Supra

Probably one of the worst races this year. First off wasnt able to find the first control at all, and gave up on it. It seems like it was around 50 meters east of the edge of the circle. cant believe i couldnt find it. Then later doing some crazy rookie mistakes, that i had been talking previously few days ago what not to do. pretty stupid of me. Saw Zoltan later on, and he was looking very strong, and he was running better and maing better ruite choices.

Tuesday Jul 6, 2010 #

9 AM

Orienteering 1:48:19 9.25 km (11:42 / km) +210m 10:31 / km
ahr:128 max:164 shoes: VJ Supra

Morning session with Erik, Kendra, Ethan and Jennifer. All about ruite choice planning. Set out a pretty long course with possibility of cutting. We did do some cutting later on, bebause time aproached above 90 mins. Was also planning to do a long session in the morning, and a shorter one in the afternoon.

Training went well. Their orienteering were great and great focus. didnt really have any complaints. Was also carrying water and maze, so were heavy in the start, but got better towards the end. Heart rate was pretty high at the beginning because of the weight.

12 PM

Running 4:35 0.83 km (5:31 / km) +2m 5:27 / km
ahr:128 max:138

Orienteering 14:44 *** 3.28 km (4:30 / km) +102m 3:53 / km
ahr:166 max:173

Got everyone do redo their sprint course from the orth Americans, and have them see how much they would improve just by eliminating the time consum of rutine checkups. It was supringsingly a lot. Myself improved by almost 90 seconds, and even though i was tired. Looking at the heart rate, it was not even near the high workout intensity for most parts.

Running 3:46 0.41 km (9:13 / km) +1m 9:06 / km
ahr:119 max:128

2 PM

Note

Went to the water park, to cool off. Got some strange looks from random parents of smaller kids.

The rest of the kids from the training camp would have liked this as well, but they were busy doing another long orienteering session in the heat ;)

Monday Jul 5, 2010 #

Note

Start of the training camp. First time coaching; and going to coach four 17 year olds. will be a ton of fun.

9 AM

Orienteering 45:56 5.06 km (9:05 / km) +192m 7:38 / km
ahr:134 max:165 shoes: VJ Supra

Control Picking with Ethan and Erik. Quite eager kids, and definatelly ran hard out in the start. Reminded a bit of me when i was younger during training camps. Told them that if my heart rate would go above 160 again, i would make them do the control pickup for me later the afternoon.

12 PM

Orienteering (Control Pickup) 1:35:32 [2] 7.12 km (13:25 / km) +156m 12:06 / km
ahr:95 max:95

Mostly doing control pickup with a little of coaching. the 17s were doing their upper age category for the middle.

Running (Terrain) (Control Pickup) 34:41 [2] 3.17 km (10:56 / km) +62m 9:58 / km
shoes: VJ Supra

Picked up the last control with a kid named Caelen. he was pretty good, and almost couldnt keep up sometimes.

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