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Training Log Archive: BP

In the 7 days ending Jun 6, 2010:

	activity	#	time	miles		km		+m
	Orienteering	3	2:26:15	11.37	(12:52)	18.3	(7:59)	213	42 /	51c	82%
	Walking	5	1:58:00	8.5	(13:53)	13.68	(8:38)
	Massage	1	1:00:00
	Strength	2	1:00:00	7.9		12.71
	Running	2	57:16	7.22	(7:56)	11.61	(4:56)
	Stretching	2	15:00
	Total	9	7:36:31	34.99		56.31		213	42 /	51c	82%
	[1-5]	9	6:21:31
averages - sleep:6

1:42

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Sunday Jun 6, 2010 #

Event: Nobscot

Note

Ros successfully completed the yellow course (which was more orange in control difficulty) 2.1k in 57min. With 5k run last weekend and age group placement she's on a roll.
Heavy damage to cc at Russells though :-) but all planted before next rain squall.

11 AM

Orienteering 1:00:50 *** 7.25 km (8:23 / km) +149m 7:36 / km
spiked:12/15c

Relative to Estabrook a good map and runnable woods. Nominal distance 6.1km. Legs heavy from recent runs, nonetheless decent run thru 12 (especially from 7) then fatigue-induced errors on next 2 legs dropping about 3 mins. If fresh would aim for low 50s - may rerun this one.
Had rain visor today which really helped vision.

5 PM

Walking 40:00 [1] 2.0 mi (20:00 / mi)

Dragged myself out between rain showers so Maddi could have some fun.

Red - Splits

Saturday Jun 5, 2010 #

Event: Estabrook Woods

10 AM

Orienteering race 1:09:38 *** 7.98 km (8:43 / km) +54m 8:26 / km
spiked:13/17c

Hot, humid, thick damp woods- yes it's Estabrook in June. Challenging but interesting red course set by Ian F; nominal 7.01k. Noted the warnings about swamps and strategically ignored them :-). 9-10 couldn't find marked stream crossing and subsequently face planted in a mud bath- glasses, map compass , clue sheet all covered in thick goo. 11-12 took the "reasonable" choice of following a submerged rock wall into chest high water - cleaned things off nicely! Otherwise heavy legged but steady run - 4-5 minutes squandered but nothing major as I kept speed down today - a good thing especially given vagaries of mapping in some parts of the map. US team M21 and W21 folk ahead then Tim P in 64 ish and Ernst in 67+.

C • Estabrook 2

Red - Splits

Friday Jun 4, 2010 #

Walking 20:00 [1] 1.5 mi (13:20 / mi)
slept:7.0 (rest day)

Taking it easy today. Estabrook tomorrow and helping out on late shift. Hopefully Nobscot Sunday with a trip to Russells GC to entice Ros to come with me :-) (note to bl- Hosta replenishment?)

Thursday Jun 3, 2010 #

Event: CSU Park-O: Boston Common

Walking 20:00 [1] 1.5 mi (13:20 / mi)
slept:5.0

Boston Common park O today- really have to make the effort to do this one - gear ready; check: body ready;check maybe!- brain -: ? we'll see at end of day :-)
ps Need more sleep

Running warm up/down 10 [2] 1.0 mi (10 / mi)

Strides and stretching before downpour

6 PM

Orienteering race 15:47 *** 3.07 km (5:09 / km) +10m 5:04 / km
spiked:17/19c

Avoided the major downpour. Interesting to run on the common and nice sprint-type course by Lori. Nominal dist 2.8k. Reasonable run with 1 bobble (30sec) and route choice that could have been better (15-20 sec)- otherwise not anticipating direction changes well enough and fumbling with punches.

C • Had it in mind... 2

- Splits