Training Log Archive: spinnerIn the 7 days ending Sep 9, 2012:
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Sunday Sep 9, 2012 #
Event: Ottawa Fall Series Event 1
11 AM
Orienteering race 57:17 7.3 km (7:51 / km) +242m 6:44 / km
ahr:176 max:188
Orienteering race at P7 in Gatineau park. good course by Steve, and the forest was decent. made some small hooks but overall it was a good race.
Running warm up/down 15:00 [2]
Saturday Sep 8, 2012 #
4 PM
Cycling (MTB) 1:00:00 [1]
Biking on the power-line trails. was crazy wet from the huge amount of rain that fell last night and this morning. some of the trails were submerged by almost two feet of water.
Friday Sep 7, 2012 #
Cycling - Stationary 30:00 [2]
Thursday Sep 6, 2012 #
6 PM
Cycling 37:22 17.43 km (28.0 kph) +76m
ahr:165 max:177
Wednesday Sep 5, 2012 #
6 PM
Running 1:32:12 11.45 km (8:03 / km) +20m 7:59 / km
ahr:160 max:193
OOC running training. went to the track and did 3x1200. one of the laps consisted of running to a control. the other two were laps of the track, one medium speed (no slower than 1:40) and one fast (no faster than 1:30). the order of the laps changed for each 1200.
after that had five min rest, then did a 1200m on the track, then 6x200m with 1:30 rest between each.
after that had five min rest, then did a 1200m on the track, then 6x200m with 1:30 rest between each.
Tuesday Sep 4, 2012 #
Cycling - Stationary 30:00 [2]
Monday Sep 3, 2012 #
7 PM
Running tempo 40:36 8.64 km (4:42 / km) +13m 4:40 / km
ahr:180 max:185
Not a super easy run. I ran right after dinner which wasn't very smart. also while heading north-westish on the Howie road allowance I got passed by a speedy ATV that threw dust up into the air making it "foggy" for about a km.
Running warm up/down 6:00 [1]