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Training Log Archive: BP

In the 7 days ending Sep 12, 2010:

activity # timemileskm+m
  Walking5 8:46:20 24.23(21:43) 39.0(13:30) 1430
  Orienteering1 1:18:51 5.0(15:46) 8.05(9:48) 15011 /14c78%
  Jogging2 53:33 6.53(8:12) 10.51(5:06) 99
  MTB1 51:20 10.07(5:06) 16.2(3:10) 45
  Stretching1 30:00
  Swimming1 25:00
  Total11 12:45:04 45.83 73.75 172411 /14c78%
  [1-5]10 12:15:04
averages - sleep:5.7

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MoTuWeThFrSaSu

Sunday Sep 12, 2010 #

8 AM

Walking 26:00 [1] 2.4 km (10:50 / km)

Quick walk for Mr D and Miss M.
IMG_1361[1]
Mr D -Friendly takeover (was once the cat's domain and you don't argue with a 60lb puppy)
IMG_1363[1]
Miss M-Just blending in Dad.
C • Red cross or Swiss cross... 2
11 AM

Orienteering race 1:18:51 intensity: (1:00:00 @3) + (18:51 @4) ***** 8.05 km (9:48 / km) +150m 8:58 / km
spiked:11/14c slept:6.0

Pawtuckaway red - nominal 6.5k. First O race since July 18th. Nice day as it turned out - although legs a bit sluggish (residual jet lag maybe). Took a while getting back into the PW experience. A couple of good legs and a couple of bad ones. General theme was heading to right on bearings- able to relocate reasonably well though. Caught sight of IanF a few times between 3 and 8. Biggest miss was in 8.
Lost 9 mins total
Missed 1 to the right 2mins
2 hesitated /confused 1min -exit wrong
3 ok
4 - 1 min ended up to left
5 30 sec due to stopping short
6 slow in but ok 15
7 ok
8. Found line of cliffs 80m short of control- explored then ran to right area but discounted large "boulder"- which was in fact control cliff - 4mins
Rest, except for 12 (1min) were OK with minor hesitations only. Used catching/collecting features well through complex terrain. Good wake up.
5 PM

Note

Nice weather today got me thinking about vacation just gone.
Swiss water art.
IMG_1293[1]

Red, day 2 - Splits

Saturday Sep 11, 2010 #

Event: UNO Pawtuckaway Camping Weekend
 

Note

Quick stats on vacation more as a testament to Ros' level of fitness. 7 days walking/mountain hiking in the alps; approx 20 hours, 60 miles with 2 miles vertical.
10 AM

Walking 35:00 [1] 3.0 km (11:40 / km)
slept:6.0

GB jaunt
Sleep pattern still messed up-waking at 3am.
2 PM

MTB 51:20 intensity: (20:00 @2) + (31:20 @3) 16.2 km (3:10 / km) +45m 3:08 / km

Off road explore around GB, Bog. Beautiful out.

Friday Sep 10, 2010 #

Note

HOLIDAY SNAPS
IMG_1350[1]
From Morteratsch to Pontresina
IMG_1319[1]
Miss Ros tames the Alps (in the footsteps of Hannibal ohne Elefant)
IMG_1329[1]
Getting High c 3200m (Piz Bernina 4000m+ behind)
IMG_1315[1]
Lago Bianco towards the Veltlin
IMG_1296[1]
The future of Rail Travel - 100 years on the Bernina Bahn.
New Allegra ABe8/12 set. Regio Zug nach Tirano- Italien, ausfahrt Pontraschigna
11 AM

Jogging (jet lag recovery) 31:33 intensity: (20:00 @2) + (11:33 @3) 6.01 km (5:15 / km) +19m 5:10 / km
slept:5.0

Out and around the bog- very dry. Running at sea level feels remarkably easy vs at 1800-2000m.

Thursday Sep 9, 2010 #

Jogging 22:00 [3] 4.5 km (4:53 / km) +80m 4:29 / km

Finally a run- quick trip through the town forest. Then pack get train head to airport.

Wednesday Sep 8, 2010 #

Walking (O map walk) 2:00:05 [2] **** 9.8 km (12:15 / km) +250m 10:52 / km

Back to God da Staz. Rain held off- stopped for coffee at lej da Staz.
Last day in this alpine wonderland.

Tuesday Sep 7, 2010 #

10 AM

Walking 1:45:00 [2] 9.0 km (11:40 / km) +160m 10:43 / km

Low level (1900m) walk to Surovas and back through Staz. Rainy day.
4 PM

Swimming warm up/down 25:00 [2]

5 PM

Stretching 30:00 [0]

Legs and back

Monday Sep 6, 2010 #

9 AM

Walking (mountan hiking) 4:00:15 intensity: (1:00:00 @2) + (2:00:00 @3) + (1:00:15 @4) 14.8 km (16:14 / km) +1020m 12:04 / km

Chair to Alp Languard (2300m) then grind upto Georgy's Hutte on Piz languard 3300m- last stretch very narly. Down via Lej de Languard - nice unch stop- saw 4 Marmots with closest about 15m(very unusual). Great day for hiking.

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