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Training Log Archive: iansmith

In the 7 days ending Apr 24, 2011:

	activity	#	time	miles		km		+m		load
	Orienteering	6	8:19:56	23.17	(21:35)	37.29	(13:24)	647	83c	133.2
	Running	2	1:06:36	7.58	(8:47)	12.2	(5:27)	10		19.2
	Biking	2	40:00	9.94	(14.9/h)	16.0	(24.0/h)			4.0
	Strength training	1	20:00							10.0
	Total	9	10:26:32	40.69		65.49		657	83c	166.4
	[1-5]	8	8:30:28
averages - sleep:6

5:14

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Sunday Apr 24, 2011 #

10 AM

Orienteering 1:00:00 [1] 6.0 km (10:00 / km)
ahr:104 max:104 19c shoes: 201006 Inov-8 X-talon 212

On Sunday morning, we ran the first exercise of the training day I planned at Hogencamp. The exercise consisted of a control pick followed by three descending o-tervals. I followed behind the group after some length to retrieve the controls. The GPS tracks are actually Alex's; I included them for reference.

Orienteering 1 [1] 0.01 km (1:40 / km)
4c shoes: 201006 Inov-8 X-talon 212

O-terval 1.

Orienteering 1 [1] 0.01 km (1:40 / km)
4c shoes: 201006 Inov-8 X-talon 212

O-terval 2.

Orienteering 1 [1] 0.01 km (1:40 / km)
4c shoes: 201006 Inov-8 X-talon 212

O-terval 3.

1 PM

Orienteering 54:51 [1] 3.86 km (14:12 / km) +71m 13:00 / km
shoes: 201006 Inov-8 X-talon 212

The second exercise was a line-O about Silvermine. The line-O had three loops, but I decided to only run the first. Even though I designed the exercise, it was very challenging. I ran without a compass. The ticks were numerous, and the vegetation was unyielding in places. The visibility was excellent, but the running was less pleasant. I was bitten by a tick, though it paid for the deliciousness with its life.

The GPS track is mine.

3 PM

Orienteering 43:38 [0] 4.24 km (10:17 / km) +116m 9:03 / km
4c

Saturday Apr 23, 2011 #

Event: WCOC Pond Mountain

Event: CSU Harriman Training Camp

6 AM

Orienteering 2:26:13 7.96 km (18:22 / km) +232m 16:02 / km
ahr:130 max:184 31c

11 AM

Orienteering 2:47:56 9.7 km (17:19 / km) +214m 15:36 / km
ahr:107 max:176

Thursday Apr 21, 2011 #

6 PM

Running 23:18 4.0 km (5:50 / km)
ahr:149 max:175 shoes: 201002 Asics T918N

Running to the Park-O. I forgot to turn on my watch for the return back to my office, so I doubled the distance and time of the accompanying gps track. On the way back, I ran with Giacomo, and we discussed the merits of JWOC.

Orienteering 27:15 5.49 km (4:58 / km) +14m 4:54 / km
ahr:173 max:184 17c shoes: 201002 Asics T918N

I participated in the first CSU Park-O of 2011, set by Michael Commons at Danehy. It isn't obvious that "orienteering" is the correct classification, but it was good physical training. Brendan started about a minute after me and finished a minute before; despite my best efforts, he cruised past on the way to control 11.

Wednesday Apr 20, 2011 #

Biking (Commute) 20:00 [1] 8.0 km (24.0 kph)
shoes: Trek 7.1 FX

Tuesday Apr 19, 2011 #

6 PM

Running 43:18 8.2 km (5:17 / km) +10m 5:15 / km
shoes: 201104 NB 759

I went on a pleasant run around Fresh Pond to break up a long work day. I ran two circuits of the reservoir and contemplated a third, but I decided to err on the side of prudence and called it a day. During the run, I ran 4x30 strides. I listened to The Last Stand of the Tin Can Sailors, a historical account of the Battle off Samar, a naval battle between the US and Japan during the Philippines campaign in World War II.

Strength training 20:00 [3]

After running, I did two strength circuits:
- squats, 25; 80 lb
- calf raises, 25; 80 lb
- lat pull down, 25; 80 lb
- leg press, 25; 120 lb (I think the machine has an IMA of 1/2, so 240 lbs)
- seated leg curl, 25; 80 lb
- seated leg extensions, 25; 80 lb
- chest fly, 25; 80 lb
- tuck ups, 50
- kayakers, 50

Monday Apr 18, 2011 #

Note
slept:6.0 (rest day)

I considered going swimming, but I decided I had too much work to indulge.

Biking (Commute) 20:00 [1] 8.0 km (24.0 kph)
shoes: Trek 7.1 FX

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