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Training Log Archive: bigE

In the 30 days ending Sep 30, 2011:

activity # timemileskm+m
  Running20 11:13:51 56.14 90.35 394
  Orienteering11 8:52:56 51.38(10:22) 82.68(6:27) 718
  Cycling12 6:34:52 21.12 33.99 87
  Core1 15:00
  Water Running1 10:00
  Total34 27:06:39 128.64 207.02 1199

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Thursday Sep 29, 2011 #

2 PM

Cycling 18:12 [2] 4.91 km (3:42 / km) +15m 3:39 / km

Running (Control Hanging) 34:58 [1] * 3.41 km (10:16 / km) +2m 10:14 / km
shoes: Asics Gel 1150

Organized the OOC technical training session today on Algonquin. Went well.

Cycling 1:00:17 [2] 24.02 km (2:31 / km) +69m 2:28 / km

6 PM

Orienteering (Sprint) 18:36 [3] ** 3.66 km (5:05 / km) +3m 5:04 / km
shoes: Asics Gel 1150

Ran around with Jeff then picked up the flags.

Cycling 16:23 [2] 5.05 km (3:15 / km) +3m 3:14 / km

Wednesday Sep 28, 2011 #

Cycling 30:00 [1]

6 PM

Running intervals 1:25:58 intensity: (20:00 @1) + (30:00 @2) + (35:58 @3) 12.49 km (6:53 / km) +31m 6:48 / km
shoes: Asics Gel 1150

Good run with the OOC folks.

Tuesday Sep 27, 2011 #

Cycling 30:00 [2]

Monday Sep 26, 2011 #

Cycling 30:00 [1]

Sunday Sep 25, 2011 #

Running warm up/down 15:00 intensity: (10:00 @1) + (5:00 @2)
shoes: Asics Hyperspeed 4

Orienteering 48:00 [3] ** 10.0 km (4:48 / km)
shoes: Asics Hyperspeed 4

Fast back to back sprint session by Bill. ~20min for A ~28min for B

Cycling 30:00 [1]

Bike around with Ian and Dad. Ian doesn't like hills so whenever we hit one he would gun it all the way up just to get it over with. Made for a log worthy workout...

Friday Sep 23, 2011 #

Orienteering 1:20:00 intensity: (20:00 @1) + (40:00 @2) + (20:00 @3) *** 10.0 km (8:00 / km)

Test running some courses in the March Highlands. Woods are nicer then I remember.

Thursday Sep 22, 2011 #

6 PM

Orienteering 1:01:33 intensity: (28:06 @1) + (33:27 @2) ** 9.02 km (6:50 / km) +37m 6:41 / km
ahr:155 max:179

Route choice exercise by Stefan. Interesting training.

Wednesday Sep 21, 2011 #

Cycling 30:00 [1]

6 PM

Running 1:00:45 intensity: (34:32 @1) + (13:54 @2) + (12:19 @3) 9.63 km (6:18 / km) +71m 6:05 / km
ahr:142 max:193 shoes: Asics Gel 1150

Training with the OOC and Tomas.

Tuesday Sep 20, 2011 #

Cycling 30:00 [1]

Monday Sep 19, 2011 #

1 PM

Orienteering (Sprint) 16:38 [2] *** 3.13 km (5:18 / km) +146m 4:18 / km
shoes: La Sportiva Crosslite

Running warm up/down 5:00 [1]
shoes: La Sportiva Crosslite

Sunday Sep 18, 2011 #

11 AM

Orienteering (Long) 1:31:25 intensity: (20:00 @1) + (40:00 @2) + (31:25 @3) **** 12.93 km (7:04 / km) +290m 6:21 / km

Barebones Long. Never really got into the zone as you can see from the RouteGadget. Which is a shame cause it was an awesome event... wanna go back :'-(

Running warm up/down 7:01 [1] 0.42 km (16:47 / km) +2m 16:24 / km

Saturday Sep 17, 2011 #

Event: Barebones Party Weekend
 
12 PM

Orienteering (Middle) 40:25 [1] **** 5.94 km (6:48 / km) +75m 6:24 / km

Barebones Middle. Took the win but not by much. Had a few hesitations, one hook. Need to have a better plan in vague areas. Ran really well through complex detail. Happy to put down a good race right off the bat. RouteGadget

Running 15:25 [1] 2.14 km (7:11 / km) +28m 6:45 / km

6 PM

Orienteering (Sprint) 20:49 [3] ** 3.06 km (6:48 / km) +76m 6:03 / km

Running 24:21 [1] 2.26 km (10:47 / km) +110m 8:40 / km

Thursday Sep 15, 2011 #

Cycling 30:00 [2]

11 AM

Running warm up/down 18:06 [1] 2.18 km (8:17 / km) +1m 8:16 / km
shoes: Asics Gel 1150

Core 15:00 [2]

6 PM

Running 26:03 intensity: (17:55 @1) + (6:29 @2) + (1:39 @3) 5.59 km (4:40 / km) +23m 4:34 / km
ahr:159 max:184 shoes: Asics Gel 1150

5k loop (actually 5.6) with Dad. Need new shoes.

Wednesday Sep 14, 2011 #

Cycling 30:00 [1]

6 PM

Running intervals 1:39:18 intensity: (30:00 @1) + (30:00 @2) + (39:18 @3) 9.25 km (10:44 / km) +43m 10:29 / km
shoes: Asics Gel 1150

Speed work before the weekend.

Tuesday Sep 13, 2011 #

Cycling 30:00 [1]

Sunday Sep 11, 2011 #

10 AM

Running warm up/down 10:36 intensity: (4:52 @1) + (4:27 @2) + (1:17 @3) 1.5 km (7:03 / km) +1m 7:02 / km
ahr:160 max:182 shoes: La Sportiva Crosslite

Orienteering 1:02:32 intensity: (22:27 @1) + (6:07 @2) + (33:58 @3) *** 10.32 km (6:04 / km) +5m 6:03 / km
ahr:167 max:195 shoes: La Sportiva Crosslite

Great course, reasonable race.
C • Tight race - what happened ... 2

Long Advanced - Splits

Friday Sep 9, 2011 #

7 PM

Running warm up/down 15:02 intensity: (11:34 @1) + (3:28 @2) 2.51 km (6:00 / km) +1m 5:59 / km
ahr:154 max:173 shoes: Asics Gel 1150

Went through my pre-race routine.

Thursday Sep 8, 2011 #

Cycling 30:00 [1]

6 PM

Orienteering 51:46 intensity: (11:21 @1) + (24:10 @2) + (16:15 @3) *** 8.55 km (6:03 / km) +2m 6:03 / km
ahr:160 max:190 shoes: La Sportiva Crosslite

Training by Stef. Was slow around the line-O veg was tricky in spots.

Wednesday Sep 7, 2011 #

6 PM

Running intervals 1:08:52 intensity: (42:21 @1) + (13:38 @2) + (12:53 @3) 8.87 km (7:46 / km) +32m 7:38 / km
ahr:116 max:193 shoes: Asics Gel 1150

Speed work by the transit station. Still tender from skiing.

Tuesday Sep 6, 2011 #

Running 29:07 [2] 5.6 km (5:12 / km)
shoes: Asics Gel 1150

Morning run to school. Went water skiing for the first time in years yesterday... feeling a tad beat up. Don't remember it being so hard.
5 PM

Running 25:34 intensity: (2:19 @1) + (20:15 @2) + (3:00 @3) 5.65 km (4:32 / km) +24m 4:26 / km
ahr:170 max:185 shoes: Asics Gel 1150

Quick run home.

Monday Sep 5, 2011 #

12 PM

Running 25:00 [1] 4.04 km (6:12 / km)
shoes: Asics Gel 1150

Ran with my little cousins along the lake.
8 PM

Running 36:42 intensity: (31:31 @1) + (5:11 @2) 5.59 km (6:34 / km) +25m 6:25 / km
ahr:144 max:178 shoes: Asics Gel 1150

First double run since the Yukon with Robbie! Hopefully the first of many more.

Sunday Sep 4, 2011 #

3 PM

Running hills 36:52 intensity: (28:13 @1) + (6:58 @2) + (1:41 @3) 3.83 km (9:38 / km)
ahr:138 max:189 shoes: Asics Gel 1150

Hill Intervals. A little on the short side.

Water Running warm up/down 10:00 [1]

Cool down...

Saturday Sep 3, 2011 #

7 PM

Running 34:11 intensity: (31:26 @1) + (2:45 @2) 5.4 km (6:20 / km)
ahr:148 max:166 shoes: Asics Gel 1150

Easy jaunt around up the road after dinner.

Thursday Sep 1, 2011 #

6 PM

Orienteering 41:12 intensity: (5:34 @1) + (21:34 @2) + (14:04 @3) 6.06 km (6:48 / km) +84m 6:21 / km
ahr:176 max:195 shoes: La Sportiva Crosslite

Trail/Pace exercise on Cite

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